Intake Reference
Zach Topley
3.8
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
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