The Ayuvo food log estimates 23 of these nutrients. For the other 14, such as iodine or biotin, Ayuvo tracks supplements you log in Medications and data other apps save to Apple Health on iPhone or Health Connect on Android.
Small amounts, big jobs: vision, blood, bones and energy.
Vision, immunity and growth; from retinol and beta-carotene
Target
Collagen, antioxidant defence and plant-iron absorption
Target
Sun-made vitamin that helps you absorb calcium
Target
Antioxidant that protects fats in cells; nuts, seeds and oils
Target
Blood clotting and bone proteins; leafy greens and natto
Target
Blood, nerves and DNA; needs intrinsic factor to absorb
Target
Builds DNA and new cells; key in early pregnancy
Target
Coenzyme for protein metabolism; chickpeas, fish and potatoes
Target
Vitamin B1 for energy metabolism; whole grains, pork and beans
Target
Vitamin B2: energy coenzymes FMN and FAD; milk, eggs, grains
Target
Vitamin B3: made into NAD; poultry, fish, peanuts and grains
Target
Enzyme helper for fats, sugars and protein; can skew lab tests
Target
Vitamin B5; builds coenzyme A for energy and fats
TargetElements your body cannot make, from bones to blood pressure.
Builds bones and teeth, keeps muscles and nerves working
Target
Carries oxygen in your blood; heme and plant iron explained
Target
Enzyme helper for energy, muscles, nerves and bones
Target
Powers nerve signals and muscle contractions, balances sodium
Target
Balances body fluids; most comes from packaged foods
Limit
Immunity, wound healing and taste; watch copper at high doses
Target
Bones, teeth and cell energy; in dairy, meat and beans
Target
Fluid balance and stomach acid; mostly from salt
Target
Energy, iron use and connective tissue; watch zinc at high doses
Target
Metabolism, bones and antioxidant enzymes; nuts, grains, tea
Target
Thyroid hormones and cell protection; Brazil nuts and seafood
Target
Might help insulin work; its role is still debated
Target
Enzyme cofactor for sulfur amino acids; richest in legumes
Target
Builds thyroid hormones; seafood, dairy and iodized salt
TargetWhich fats to favour, which to limit, and why.
Raises LDL cholesterol; found in butter, cheese, meat and coconut oil
Limit
Olive oil, avocado and nut fat that can help lower LDL
Info
Omega-3 and omega-6 fats from walnuts, seeds, fish and oils
Info
Industrial vs natural trans fat and its effect on cholesterol
Info
Waxy fat your body makes; found only in animal foods
Info
ALA from plants, EPA and DHA from fish
TargetFiber, natural sugars and the sugars that are added.
Everything else Ayuvo tracks.
Open any nutrient from Nutrition Details or Browse to see it by day, week, month, six months or a year. A Recommended line and an Upper limit line are drawn from the same table these pages use, personalised by your age and sex. Set your own goal and it replaces the Recommended line.
Recommended amounts and upper limits come from one shared reference table built from the NIH Office of Dietary Supplements fact sheets, the National Academies' Dietary Reference Intakes and the Dietary Guidelines for Americans. The Ayuvo app draws its chart lines from the same table.
No. They are general information for healthy adults. They do not cover pregnancy, breastfeeding, children or medical conditions. Talk to a clinician before starting high-dose supplements.
Yes, for every nutrient on these pages. When you add a supplement in Medications with the nutrients it contains, every dose you mark as taken is added to that day's totals, next to anything the food log counts.
The Ayuvo food log estimates 23 nutrients. Fourteen others, such as iodine, selenium and most B vitamins, are not estimated from food. Ayuvo tracks them from supplements you log in Medications, and from Apple Health on iPhone or Health Connect on Android when another app has saved them there, with reference lines from the same table.
Ayuvo tracks more than 30 nutrients from photos, barcodes, voice or text, and draws each one against its reference lines. Free, with no account.
Or read the code: Ayuvo is open source
General information, not medical advice. These guides are for healthy adults and do not cover pregnancy, breastfeeding, children or medical conditions. They cannot diagnose or treat anything. Talk to a clinician before starting high-dose supplements.
