Nutrient library

Look up macronutrients, vitamins, major minerals and trace minerals: what each does, official Swiss reference values, food sources, deficiency signs, health connections and safe supplement context.

Nutrition and lifestyle first

Start with food quality, enough energy and protein, and sustainable habits. Consider supplements for a confirmed deficiency, a clear risk group or a well-supported indication, with dose, safety and follow-up considered.

International reference systems

• CH · BLV · Schweizer Referenzwerte — Primary reference used by this library; by age, sex and life stage.
• EU · EFSA · DRV Finder — Interactive EU access to AR, PRI, AI, RI and upper intake levels.
• USA · USDA · DRI Calculator — US calculator based on the National Academies Dietary Reference Intakes.
• USA · NIH ODS · Fact Sheets — Professional facts on functions, sources, deficiency, safety and interactions.
• AU · NZ · Eat for Health · NRV Calculator — Official Australia and New Zealand reference values by age, sex and life stage.
• DE · AT · DGE · Referenzwerte — German-language reference values and nutrient-group classification.

All nutrient profiles

• Energy — Energy sustains basic functions, movement, growth and repair. It is not a substance but usable energy from protein, carbohydrate, fat and alcohol. Good food sources: All energy-containing foods; oils, nuts and high-fat foods are especially energy dense.
• Protein — Building material for muscle, organs, enzymes, hormones, antibodies and transport proteins. Good food sources: Legumes, tofu/tempeh, dairy, eggs, fish, meat, seitan, nuts and seeds.
• Carbohydrates — An important energy source, especially for the brain and high-intensity activity; quality and fibre content matter. Good food sources: Whole grains, potatoes, legumes, fruit, vegetables and dairy; free sugars mainly in sugary drinks and sweets.
• Fat — Energy, cell membranes, hormone synthesis and absorption of vitamins A, D, E and K. Good food sources: Unsaturated: olive/rapeseed oil, nuts, seeds, avocado and fish. Saturated: butter, fatty meat, coconut fat and many baked goods.
• Fibre — Support stool bulk, the gut microbiome, satiety, and glucose and cholesterol regulation. Good food sources: Legumes, whole grains, vegetables, fruit, nuts, seeds and potatoes.
• Water — Solvent and transport medium, temperature regulation, blood volume and metabolic reactions. Good food sources: Water and unsweetened drinks, plus water-rich foods such as fruit, vegetables, soups and yoghurt.
• Omega-3 fatty acids — ALA is essential; EPA and DHA are membrane components relevant to brain, retina and inflammatory mediators. Good food sources: ALA: rapeseed oil, walnuts, flax and chia. EPA/DHA: oily fish and algae oil.
• Omega-6 fatty acids — Linoleic acid is essential and supports membranes, skin barrier and signalling molecules. Good food sources: Vegetable oils, nuts, seeds, tahini and foods made from them.
• Vitamin A — Vision, skin and mucosa, immune function and gene regulation. Good food sources: Retinol: liver, eggs and dairy. Provitamin A: carrots, sweet potato, pumpkin, spinach and kale.
• Vitamin D — Regulates calcium and phosphate, bone mineralisation, and muscle and nerve function. Good food sources: Oily fish, egg yolk and fortified foods; also made in skin through UVB exposure.
• Vitamin E — Protects unsaturated fats in cell membranes from oxidation. Good food sources: Nuts, seeds, wheat germ, vegetable oils, avocado and green vegetables.
• Vitamin K — Activates clotting factors and proteins involved in bone metabolism. Good food sources: K1: leafy greens, broccoli and vegetable oils. K2: fermented foods and some animal foods.
• Vitamin B1 (thiamin) — Energy metabolism from carbohydrate and normal nerve function. Good food sources: Whole grains, legumes, pork, seeds, nuts and fortified foods.
• Vitamin B2 (riboflavin) — Coenzyme in energy, fat and drug metabolism. Good food sources: Dairy, eggs, meat, almonds, mushrooms, whole grains and fortified foods.
• Vitamin B3 (niacin) — Part of NAD/NADP for energy production, repair and cell metabolism. Good food sources: Meat, fish, peanuts, whole grains and mushrooms; also made from tryptophan.
• Vitamin B5 (pantothenic acid) — Part of coenzyme A and therefore central to energy and fatty-acid metabolism. Good food sources: Almost all foods; rich in meat, eggs, whole grains, mushrooms and avocado.
• Vitamin B6 — Amino-acid metabolism, neurotransmitters, haemoglobin and homocysteine metabolism. Good food sources: Fish, poultry, potatoes, chickpeas, bananas and fortified foods.
• Vitamin B7 (biotin) — Coenzyme for carboxylases in fat, carbohydrate and amino-acid metabolism. Good food sources: Eggs, fish, meat, nuts, seeds, sweet potato and legumes.
• Folate / vitamin B9 — DNA synthesis, cell division, blood formation and one-carbon metabolism. Good food sources: Leafy greens, legumes, asparagus, citrus, liver and fortified foods.
• Vitamin B12 — Blood formation, myelin/nerve function and DNA synthesis. Good food sources: Fish, meat, eggs, dairy and reliably fortified vegan foods.
• Vitamin C — Collagen formation, antioxidant systems and enhanced non-haem iron absorption. Good food sources: Peppers, citrus, kiwi, berries, broccoli, cabbage and potatoes.
• Calcium — Bone and teeth, muscle contraction, nerve transmission, blood clotting and cell signalling. Good food sources: Milk/yoghurt/cheese, calcium-fortified plant drinks, calcium-set tofu, sardines with bones, kale and sesame/tahini.
• Chloride — Major extracellular anion; fluid and acid-base balance and stomach acid. Good food sources: Mainly table salt (sodium chloride), bread, cheese and processed foods.
• Magnesium — Cofactor in more than 300 enzyme systems; energy, protein/DNA, nerves, muscle, glucose, blood pressure and bone. Good food sources: Pumpkin seeds, almonds, legumes, whole grains, spinach, cocoa and mineral-rich water.
• Phosphorus / phosphate — Bone and teeth, ATP energy, DNA/RNA, cell membranes and acid-base buffering. Good food sources: Dairy, meat, fish, eggs, legumes, nuts and whole grains; phosphate additives in processed foods.
• Potassium — Major intracellular cation; nerves, muscle, heart rhythm, fluid and blood pressure. Good food sources: Potatoes, beans/lentils, vegetables, fruit, yoghurt, nuts and dried fruit.
• Sodium — Extracellular fluid, blood volume, and nerve and muscle function. Good food sources: Mainly bread, cheese, processed meat, prepared foods, snacks and added salt.
• Sulfur — Part of methionine, cysteine, glutathione, connective tissue and many proteins. Good food sources: Protein-rich foods plus garlic, onions and cruciferous vegetables.
• Iron — Oxygen transport in haemoglobin/myoglobin plus energy and enzyme functions. Good food sources: Haem iron: meat and seafood. Non-haem: legumes, tofu, seeds, whole grains and fortified foods; vitamin C improves absorption.
• Iodine — Building block of thyroid hormones and therefore important for metabolism and brain development. Good food sources: Iodised salt, dairy, eggs and sea fish; seaweed contains highly variable and sometimes extreme amounts.
• Zinc — Enzymes, DNA/protein, growth, immunity, wound healing, smell and taste. Good food sources: Oysters, meat, cheese, pumpkin/hemp seeds, legumes and whole grains; soaking/fermenting improves plant availability.
• Selenium — Selenoproteins for antioxidant systems and thyroid-hormone metabolism. Good food sources: Fish, eggs, meat, whole grains and Brazil nuts; plant-food content depends strongly on soil.
• Copper — Iron metabolism, connective tissue, energy production, pigmentation and nervous system. Good food sources: Liver, shellfish, cashews, seeds, cocoa, legumes and whole grains.
• Manganese — Enzymes for carbohydrate/fat metabolism, bone formation and antioxidant systems. Good food sources: Whole grains, nuts, legumes, tea and leafy vegetables.
• Molybdenum — Cofactor for several enzymes, including sulfite and purine metabolism. Good food sources: Legumes, grains, nuts and organ meats; content depends on soil.
• Fluoride — Strengthens tooth enamel and inhibits caries processes; also accumulates in bone. Good food sources: Drinking water depending on region, tea and seafood; the main topical source is fluoride toothpaste.
• Chromium — Previously classified as an essential enhancer of insulin action; a clearly required human function is not established. Good food sources: Whole grains, meat, vegetables and spices in small, variable amounts.
• Choline — Cell membranes, acetylcholine, liver fat export and methyl-group metabolism. Good food sources: Eggs, liver, meat, fish, soybeans, kidney beans and some cruciferous vegetables.
• Essential amino acids — Nine amino acids must come from the diet and support protein synthesis, enzymes, hormones and tissues. Good food sources: All complete animal proteins; plant-based needs are met through adequate variety and quantity from legumes, soy, grains, nuts and seeds.