Lentils and roasted vegetables with leafy greens, yogurt, berries, bread and almonds.

Start with what you eat.

Find the nutrients your diet may miss—and a practical way to fill the gaps.

01 / Work backwards from a nutrient

What would it take to get it from food?

See how much of each nutrient common foods provide, with serving sizes that make the amounts easy to compare.

  • Vitamin C~11 min read

    Fruit, vegetables and ordinary portions.

  • MagnesiumComing soon

    Beans, seeds, grains and the serving-size tradeoff.

  • Vitamin B12~13 min read

    Animal foods, fortification and dependable intake.

  • CalciumComing soon

    Dairy, plant alternatives and the label details.

  • Vitamin DComing soon

    Food sources and where the numbers get difficult.

  • PotassiumComing soon

    Build a day from foods you can keep eating.

02 / Put a whole day to the test

The food experiments

Explore sample daily menus and see how their nutrient totals add up. Each experiment shows the portions, calories and gaps in that particular menu.

Can you reach your daily targets without fish?Coming soon

Follow a day of food, inspect the vitamin D assumptions and compare direct algal EPA and DHA.

Understand the targets: How RDAs and Daily Values were established ~8 min read. In the works: an all-essential-nutrients food experiment.

03 / Your starting point

What’s on—and off—your plate?

Start with the foods you eat and the ones you leave out. Each guide looks at food replacements, the nutrients worth checking and where a supplement may have a useful job.

20 guides to explore

  • VeganComing soon

    A dependable B12 source, and a closer look at the rest of your plate.B12 · iron · iodine

  • No fishComing soon

    Food replacements, algal omega-3s and a day of eating without fish.EPA & DHA · vitamin D

  • Dairy-freeComing soon

    Compare what your milk alternative actually replaces.Calcium · B12 · iodine

  • Few iodine sourcesComing soon

    When iodized salt, dairy, seafood and eggs rarely feature.Iodine

  • VegetarianComing soon

    Account for the eggs, dairy and fortified foods you still eat.B12 · iron · zinc

  • Low-calorie eatingComing soon

    Look at nutrient coverage when there is less food overall.Multiple nutrients

  • Few fruits & vegetablesComing soon

    Find practical replacements for the produce you leave out.Vitamin C · folate · potassium

  • Gluten-freeComing soon

    Check the grains and fortified products taking their place.Iron · folate · B vitamins

  • KetoComing soon

    Compare the foods that fit your version of low-carb eating.Magnesium · potassium · folate

  • Multiple food exclusionsComing soon

    Map overlapping restrictions before choosing replacements.Multiple nutrients

  • Little or no meatComing soon

    Compare iron sources, absorption and the case for checking iron status.Iron

  • Few magnesium-rich foodsComing soon

    Start with beans, whole grains, nuts and seeds—or their replacements.Magnesium

  • No eggsComing soon

    See how the remaining foods contribute to choline intake.Choline

  • No nuts or seedsComing soon

    Compare other vitamin E sources and realistic portions.Vitamin E

  • No leafy greensComing soon

    Explore other sources of the nutrients greens contribute.Folate · vitamin K

  • Low FODMAPComing soon

    Look at variety and replacements during prolonged restriction.Calcium · folate · fiber

  • CarnivoreComing soon

    Examine what an animal-food-only menu supplies and leaves uncertain.Vitamin C · folate · calcium

  • Very low fatComing soon

    Look at essential fats and the foods carrying vitamin E.Essential fats · vitamin E

  • No fortified foodsComing soon

    Identify which added nutrients need another dependable source.B12 · vitamin D · iodine

  • The same few mealsComing soon

    Trace recurring gaps in a short, repeatable food list.Multiple nutrients

These are starting points, not diagnoses. The guides distinguish a low estimate of intake from a measured deficiency.

04 / Give a supplement a specific job

Fill the gap you actually have.

A useful recommendation names the nutrient, the amount still needed and what the supplement replaces. Compare it with a food change or a fortified food you can use consistently.

Explore fortified foods
  1. 1

    Look at your usual meals

    Count what you still eat, including fortified foods and existing supplements.

  2. 2

    Compare a workable replacement

    Check the portion, the nutrient amount and whether the swap fits your life.

  3. 3

    Choose the form and amount

    Read the active amount on the label before choosing a brand.