Intake Reference provides information about vitamins, elements, macronutrients, flavonoids, foods, and more. You can ask about the recommended minimum intakes, maximum safe intakes, health benefits, and dietary sources of a range of nutrients and other substances. SOURCES: information is adapted from open-license works published by public health authorities, including: Canadian Centre on Substance Use and Addiction • Canadian Food Inspection Agency • European Food Safety Authority • Food Standards Australia New Zealand • Health Canada • Ministry of Food and Drug Safety (Republic of Korea) • National Health and Medical Research Council (Australia & New Zealand) • Public Health England • United States Department of Agriculture • United States Department of Health and Human Services • United States Food and Drug Administration • World Health Organization ...in addition to open-license articles published in reputable scientific journals. Information is fully cited, including links to source documents where possible. For any given answer ask "what's the source of this information?". DISCLAIMER: information is provided for reference purposes only and is not a substitute for professional medical or legal advice. Intake Reference is not endorsed by the organizations from which its information is sourced. Try asking questions like: 'how many calories do I need per day?' 'what foods contain the most vitamin D?' 'how much calcium does my child need?' 'why do I need selenium?' 'what supplements do I need during pregnancy?' 'which foods contain melatonin?' 'what does vitamin B12 do?' 'how many calories in a gram of fat?' 'is it safe to combine caffeine and alcohol?' 'tell me about olive oil polyphenols' and much more... VITAMINS: vitamin A (β-carotene & retinol) • vitamin B1 (thiamine) • vitamin B2 (riboflavin) • vitamin B3 (niacin) • vitamin B5 (pantothenic acid) • vitamin B6 (pyridoxine) • vitamin B7 (biotin) • vitamin B9 (folic acid) • vitamin B12 (cobalamin) • choline • vitamin C (ascorbic acid) • vitamin D (ergocalciferol & cholecalciferol) • vitamin E (α-tocopherol) • vitamin K (phylloquinone) ELEMENTS: bismuth • boron • calcium • chloride • chromium • cobalt • copper • fluoride • iodine • iron • magnesium • manganese • molybdenum • nickel • phosphorus • potassium • selenium • sodium • sulphur • titanium • vanadium • zinc MACRONUTRIENTS: alcohol • carbohydrates • energy • fat • fiber • protein • water ESSENTIAL AMINO ACIDS: histidine • isoleucine • leucine • lysine • methionine & cysteine • phenylalanine & tyrosine • threonine • tryptophan • valine OMEGA 3 & 6 FATTY ACIDS: docosahexaenoic acid (DHA) • eicosapentaenoic acid (EPA) • α-linolenic acid (ALA) • linoleic acid (LA) • arachidonic acid (ARA) FOODS & OTHER DIETARY SUBSTANCES: activated charcoal • algal oil • α-carotene • anandamide • arabinoxylan • astaxanthin • betaine • β-cryptoxanthin • β-glucan • black tea (Camellia sinensis) • caffeine • carbohydrate-electrolyte solutions • cholesterol • cranberry • creatine • fenugreek seed (Trigonella foenum-graecum) • flaxseed (Linum usitatissimum) • food coloring • fructose • fruits • glucomannan • green tea (Camellia sinensis) • hydroxytyrosol • kava (Piper methysticum) • liquorice (Glycyrrhiza glabra) • lutein • lycopene • monacolin K (from red yeast rice) • pectin • phytosterols • polyphenols (from olive oil) • probiotics • prunes (Prunus domestica) • psyllium seed fibre • resistant starch • soybeans (Glycine max) • tocopherols • tocotrienols • tomatoes (Solanum lycopersicum) • ubiquinone (coenzyme Q10) • vegetables • walnuts (Juglans regia) • zeaxanthin FLAVONOIDS: apigenin • catechin • cyanidin • daidzein • delphinidin • epicatechin • epigallocatechin • eriodictyol • genistein • glycitein • hesperetin • isorhamnetin • kaempferol • luteolin • malvidin • myricetin • naringenin • pelargonidin • peonidin • petunidin • thearubigin • quercetin MEDICATIONS: cannabidiol (CBD) • melatonin • zinc oxide • zinc pyrithione