Nutrient Database

Clears estrogen, supports thyroid (T4→T3 conversion), supports progesterone balance, works synergistically with cholesterol to make steroid hormones, supports testosterone production (which opposes cortisol)

Vision, skin health, immunity, digestion, gut mucosal barrier

Beef liver, whole milk, egg yolks, grass-fed butter, oysters (synergistic with copper/zinc)

Night blindness, dry/rough skin, frequent infections, poor wound healing, acne

Improves insulin sensitivity, improves carbohydrate metabolism, supports adrenal resilience

Critical cofactor for carbohydrate metabolism, nervous system function, mitochondrial ATP production

Pasture-raised pork, wild boar, beef liver, pineapple, potatoes, nutritional yeast, spirulina

Fatigue, brain fog, irritability, poor memory, muscle weakness, rapid heart rate, anxiety

Supports thyroid hormone production and conversion (T4→T3), supports estrogen metabolism

Energy production, reduces oxidative stress, converts other B vitamins (B6, niacin, folate) to active forms

Beef liver, beef, egg yolks, raw dairy, spirulina, nutritional yeast, mushrooms

Cracked lips, mouth sores, red/swollen tongue, light sensitivity, red/itchy eyes, fatigue

Essential for sex hormone synthesis, regulates insulin sensitivity, modulates cortisol response

NAD+ regeneration/cellular energy production, DNA repair, skin health, brain function and neurotransmitter balance

Beef liver, beef, lamb, shrimp, whole milk, egg yolks, potatoes

Fatigue, brain fog, depression, poor circulation, skin rashes, digestive issues

Required for cholesterol and all steroid hormone production (testosterone, cortisol, progesterone, estrogen). Supports adrenal gland health during chronic stress

Cellular energy production (TCA cycle), skin barrier function, wound healing, fatty acid metabolism

Beef liver, egg yolks, raw dairy, shiitake mushrooms, salmon, avocados, potatoes, collagen-rich cuts of meat

Fatigue, irritability, numbness/tingling in hands and feet, muscle cramps, insomnia

Estrogen detox, supports progesterone balance, reduces prolactin levels, required for neurotransmitter synthesis (dopamine, serotonin, GABA)

Mood regulation, immune function, lowers homocysteine (cardiovascular support)

Beef liver, egg yolks, potatoes, bananas, carrots, pasture-raised pork shoulder, wild boar

PMS, mood swings, water retention, carpal tunnel, peripheral neuropathy, low energy, vivid dreams

Supports blood sugar balance and insulin sensitivity

Hair, skin, nail health, fatty acid metabolism, nerve health, supports mitochondria

Egg yolks, beef liver, raw milk, salmon, pasture-raised pork, cooked mushrooms

Hair thinning/loss, brittle nails, dry scaly skin, fatigue, depression

Supports estrogen detox, progesterone balance, and methylation (gene expression, neurotransmitter synthesis, hormone detox)

DNA synthesis, red blood cell production, pregnancy support, manages homocysteine levels

Beef liver, cooked egg yolks, white potatoes, citrus fruit, cooked spinach/asparagus, avocado, papaya

Fatigue, mouth sores, premature gray hair, poor concentration, neural tube defects (pregnancy), elevated homocysteine

Supports energy metabolism. May support thyroid and adrenal function indirectly through cellular energy production

Nerve health, red blood cell formation, DNA synthesis and repair

Beef liver, beef, clams, salmon, egg yolks, raw dairy

Fatigue, numbness/tingling, brain fog, depression, anemia, balance issues, pale skin

Buffers cortisol, enhances progesterone synthesis, balances estrogen dominance

Antioxidant, collagen synthesis, immune health, wound healing, regenerates other antioxidants, supports skin health (especially when combined with collagen-based proteins like bone broth or gelatin)

Kiwi, citrus fruit, pineapple, berries, camu camu powder, acerola cherry powder

Frequent illness, slow wound healing, bleeding gums, easy bruising, fatigue, dry rough skin

Supports testosterone production, reduces excess cortisol, reduces estrogen dominance, improves insulin sensitivity and leptin signaling

Immune support, calcium absorption, bone health, cardiovascular function, prevents autoimmune disease

Sunlight, salmon, liver, egg yolks, sardines, raw dairy, grass-fed butter

Fatigue, bone/joint pain, muscle weakness, depression, frequent illness, hair loss

Reduces estrogen dominance, protects steroid hormones (testosterone, progesterone) from oxidative damage, lowers prolactin, improves insulin sensitivity, buffers excess cortisol

Antioxidant, cardiovascular support, skin health, fertility

Egg yolks, grass-fed butter, beef liver, shrimp, avocado, extra virgin olive oil, red palm oil

Muscle weakness, vision problems, immune dysfunction, dry skin, poor wound healing, easy bruising

Supports testosterone, balances calcium signaling, improves insulin sensitivity (pro-mitochondrial)

Bone health, cardiovascular protection, dental health, gut health (antibacterial, anti-inflammatory, supports intestinal barrier and mucus production), liver support

Liver, grass-fed butter, aged cheese

Easy bruising, arterial calcification, poor dental health, osteoporosis, slow bone healing

Increases testosterone (by reducing SHBG), supports healthy estrogen metabolism, extends Vitamin D half-life

Bone health, cognitive support

Raisins, prunes, avocado, dates, honey, apples, pears, 1 brazil nut

Poor bone density, hormonal imbalances, cognitive sluggishness, arthritis symptoms

Modulates parathyroid hormone (PTH). High PTH is associated with hormonal imbalances including lower testosterone and higher cortisol. Calcium deficiency increases aromatase activity, which converts testosterone to estrogen

Bone density, nerve conduction, fertility

Raw milk, cheese, sardines (with bones)

Muscle cramps, numbness/tingling, brittle nails, poor sleep, osteoporosis, tooth decay

Essential for estrogen metabolism and thyroid function (T4→T3 conversion)

Iron transport, antioxidant defense, mitochondrial function, collagen status, neurotransmitter synthesis (dopamine→norepinephrine)

Beef liver, oysters, shrimp, dark chocolate (optional)

Anemia despite adequate iron, fatigue, frequent illness, poor collagen/skin quality, early gray hair

Essential for thyroid hormone production (T3 and T4). Supports healthy estrogen metabolism

Breast health, immune function, cognitive development

Sea vegetables (dulse, kelp, nori), wild-caught fish, shellfish, egg yolks, raw dairy

Fatigue, cold intolerance, unexplained weight gain, brain fog, dry skin, goiter, thinning hair

Supports thyroid, oxygen delivery

Energy, red blood cell production

Red meat (beef, lamb, venison), beef liver, oysters

Fatigue, pale skin, cold hands/feet, dizziness, brittle nails, restless legs, shortness of breath

Supports insulin sensitivity, reduces cortisol, essential for thyroid function (T4→T3 conversion), supports testosterone

300+ enzymatic reactions, sleep, muscle relaxation, energy production, blood pressure

Bone broth, beef or lamb heart, magnesium glycinate supplement

Muscle cramps/twitching, insomnia, anxiety, heart palpitations, constipation, migraines, chocolate cravings

Improves glucose metabolism, reduces oxidative stress (supports overall hormonal balance)

Antioxidant defense, bone formation, enzyme activation

Beef liver (trace), shellfish (mussels, oysters, clams), egg yolks, pineapple, spinach (cooked)

Blood sugar dysregulation, poor bone health, skin rashes, mood disturbances (rare overt deficiency)

Improves insulin sensitivity and adrenal balance

Fluid balance, nerve conduction, muscle contraction

Coconut water, potatoes (cooked/peeled), ripe fruit (oranges, pomegranate, bananas), dairy, squash

Muscle cramps/weakness, fatigue, constipation, heart palpitations, water retention, sugar cravings

Supports thyroid hormone production and converts T4 to T3, supports thyroid resilience

Antioxidant defense, fertility, immune function

Eggs, seafood (sardines, shrimp, oysters), beef liver, 1 brazil nut occasionally

Thyroid dysfunction, weakened immunity, hair loss, fatigue, brain fog, muscle weakness

Supports adrenal health, lowers cortisol, supports thyroid function. Low sodium triggers aldosterone release which disrupts hormonal balance

Nerve impulse transmission, glucose transport, muscle contraction, fluid balance

High-quality sea salt (microplastic free/low in heavy metals), mineral rich water

Fatigue, dizziness, muscle cramps, brain fog, low blood pressure, sugar/salt cravings, headaches

Boosts testosterone and aromatase inhibition (reduces conversion of testosterone to estrogen), may support thyroid function

Immune function, wound healing, taste and smell, gut repair, healthy dopamine levels

Oysters, beef, lamb, egg yolks, beef liver

Loss of taste/smell, slow wound healing, frequent illness, acne, hair loss, white spots on nails

Supports progesterone, supports gut health which reduces cortisol. High source of glycine (buffers cortisol, supports estrogen clearance, liver detox, improves insulin sensitivity)

Joint health, skin elasticity, mucin (gut lining) production, heals leaky gut

Bone broth, gelatin, collagen, beef, dairy

Joint pain/stiffness, loose/aging skin, brittle nails, weak hair, gut permeability (leaky gut)

Buffers/reduces cortisol, supports estrogen clearance, supports liver detoxification, improves insulin sensitivity

Promotes sleep, collagen formation, antioxidant production (glutathione)

Bone broth, gelatin, collagen

Poor sleep quality, accelerated aging, low glutathione, gut issues, elevated inflammation, anxiety

Supports insulin sensitivity, adrenal (cortisol) regulation, estrogen clearance, and thyroid function

Bile flow and digestion, heart rhythm, fluid balance, gut health (halts inflammation, reverses leaky gut, antimicrobial, supports bile acid production)

Eggs, beef, shellfish (scallops, clams, shrimp), beef liver

Poor bile flow, bloating after fatty meals, anxiety, heart palpitations, poor sleep, exercise intolerance

Builds dopamine and thyroid hormones

Boosts mood, motivation, alertness

Eggs, beef, beef liver, dairy (especially aged cheese), fish, pasture-raised pork

Low motivation, brain fog, depression, cold sensitivity, weight gain, low dopamine symptoms

Can modulate inflammation. Unlike omega-6s (linoleic acid), does not contribute to linoleic acid tissue accumulation. However, still a PUFA prone to oxidation which may impair thyroid function.

Brain health, cardiovascular support

Small fatty fish (sardines, mackerel) 1-2x/week max. Avoid supplements.

Dry skin, poor concentration, joint stiffness, mood instability

Supports estrogen detox and liver methylation (clearance of hormones, toxins, and neurotransmitters)

Brain function, cell membrane integrity, supports bile flow

Eggs, beef liver, beef, salmon, turkey, scallops, dairy

Brain fog, fatty liver, poor memory, muscle damage/weakness, mood instability

Supports mitochondrial energy production (foundational for all hormone synthesis), may support thyroid function and insulin sensitivity

Cellular energy (ATP), cardiovascular health, antioxidant, supports fertility (egg and sperm quality)

Beef heart, beef liver, sardines, pasture-raised pork, egg yolks

Fatigue, muscle weakness, poor exercise recovery, heart issues, cognitive decline