Nutrition guides: food-first answers, reviewed by dietitians
Every Vitaminico guide is a free, food-first explainer: it names the nutrients behind a goal, the everyday foods that supply them, and what the research does — and doesn't — support. Each is reviewed by a registered dietitian, and every RDA and upper-limit number is sourced to the NIH Office of Dietary Supplements.
Latest
34 guides
SkinFeed your skin and hair from one plate
The nutrients that feed skin and hair together — iron, zinc, protein, omega-3 and vitamin C — plus a free 2-minute check to find your likely gap.
SkinKeep your glow through winter
Less sun, dry indoor air, fewer fresh antioxidants — winter dulls skin three ways. The seasonal food swaps that bring back your glow, plus a free 2-minute check.
Energy
10 guides
EnergySteady energy through your cycle
Energy dips before your period are real: falling hormones, blood-sugar swings and monthly iron loss. What to eat in each phase — plus a free 2-minute check.
EnergyKeep your energy through winter
Winter tiredness is real and physical. The food swaps and daylight habits that steady your energy — plus a free 2-minute check to find your likely gap.
EnergySteady energy on a plant-based diet
Tired on a plant-based diet? Four nutrients explain most of it — iron, B12, omega-3 and sometimes D. The plant sources and pairings that work, plus a free check.
EnergyFuel your workouts naturally
Steady training energy comes from fuel timing, not stimulants. What to eat before, during and after a workout — plus a free check to find your likely gap.
EnergyBeat the afternoon slump
The 3 p.m. slump has six real causes — from a heavy lunch to low iron — each with a same-day fix. Decode yours, then find your likely nutrient gap, free.
EnergyBreakfast for all-day energy
The one breakfast formula for steady all-day energy — protein, a slow carb, and an iron or B source — plus a free 2-minute check to find your likely gap.
EnergyEnergy without caffeine
If coffee is your only energy plan, here is what is actually running low underneath — and the food and routine levers that give you steady, real energy.
EnergyMore energy, naturally
Low energy usually has a food-first fix. The nutrients and everyday foods that actually fuel your energy — plus a free 2-minute check to find your likely gap.
EnergyThe best foods for energy
The foods that actually fuel steady energy — and three that set you up for a crash. Food-first, no pills. Plus a free 2-minute check to find your likely gap.
EnergyVitamins & minerals for energy
Iron, B12, magnesium, vitamin D and more — what each does for your energy, the foods that deliver it, and who is most at risk. Food-first, no pills.
Skin
14 guidesSkinFeed your skin and hair from one plate
The nutrients that feed skin and hair together — iron, zinc, protein, omega-3 and vitamin C — plus a free 2-minute check to find your likely gap.
SkinKeep your glow through winter
Less sun, dry indoor air, fewer fresh antioxidants — winter dulls skin three ways. The seasonal food swaps that bring back your glow, plus a free 2-minute check.
SkinEat for sun-resilient skin
Lycopene, beta-carotene and omega-3 foods help skin cope with sun — but food is not sunscreen. What eating adds, where it stops, plus a free 2-minute check.
SkinCalm red, reactive skin with food
Red, reactive skin often calms with food — the omega-3 foods that ease inflammation, the triggers to watch, and a free 2-minute check to find your gap.
SkinGlowing skin on a plant-based diet
Glowing skin on a plant-based diet? Five nutrients — iron, zinc, omega-3, B12 and protein — and the plant sources that deliver them, plus a free 2-minute check.
SkinEat for calmer hormonal skin
Hormonal breakouts answer to blood sugar, skim dairy and zinc — not your face wash. The food levers that calm them, plus a free 2-minute check to find your gap.
SkinEat for younger-looking skin
The real anti-aging foods for skin — plus the 3 everyday foods that speed up skin aging through glycation. Food-first, no pills, free 2-minute check.
SkinHydrate skin from the inside out
Water alone rarely fixes dry skin. The everyday foods that hydrate it from the inside — plus a free 2-minute check to find your likely gap.
SkinStronger nails, from the inside
The foods that build stronger nails — and what ridges, spoon shapes or white spots are telling you. Plus a free 2-minute check to find your likely gap.
SkinBuild collagen from your plate
You can't eat collagen into your skin — but you can build it. The protein, vitamin C and minerals that let your body make its own, plus a free 2-minute check.
SkinEat for stronger, fuller hair
The foods that actually feed hair growth — iron, protein, zinc and omega-3s — and why biotin is rarely the answer. Plus a free 2-minute check to find your gap.
SkinEat for clearer skin
Clearer skin often starts in your gut and blood sugar. The low-GI, zinc and omega-3 foods that calm breakouts — plus a free 2-minute check to find your gap.
SkinThe best foods for glowing skin
See which everyday foods build collagen, calm the barrier and even skin tone — a glow-food matrix, plus a free 2-minute check to find your likely gap.
SkinGlow from within
Glowing skin starts on your plate. The six nutrients and everyday foods that feed real radiance — plus a free 2-minute check to find your likely gap.
Sleep
10 guidesFix sleep and energy together
Magnesium, iron, B12 and vitamin D power both your sleep and your daytime energy — so one gap breaks both ends. Find which is yours with a free 2-minute check.
The right magnesium for sleep
Magnesium glycinate, citrate, threonate or oxide — which form actually helps sleep, and which just acts as a laxative. Free 2-minute check finds your gap.
The 60-minute wind-down routine
A minute-by-minute wind-down routine — light, food, screens and temperature — for deep sleep. Free 2-minute check finds your likely gap.
Time your last coffee for deep sleep
Your safest coffee cut-off, mapped by caffeine's half-life. The timetable, hidden caffeine sources, and a free 2-minute check to find your likely sleep gap.
Vitamins & minerals for sleep
The vitamins and minerals that support sleep — magnesium, B6, vitamin D, iron and glycine — and the everyday foods that carry them. Find your likely gap, free.
Get more deep sleep
Your tracker says low deep sleep? A few proven levers truly deepen slow-wave sleep — many popular fixes don't. Find your likely gap, free 2-minute check.
Stop waking at 3 a.m.
Waking at 3 a.m. and can't stay asleep? A blood-sugar dip, low magnesium, alcohol or late caffeine is usually why. Match your pattern — free 2-minute check.
Magnesium for better sleep
Magnesium calms the nervous system so sleep comes easier. The food-first sources that top up a gap, who runs low, and where a supplement fits — free 2-minute check.
The best foods for sleep
The foods that help you sleep — plus the carb-timing trick that ferries tryptophan to your brain, and 4 evening saboteurs to skip. Find your likely gap, free.
Sleep through the night, naturally
Sleeping through the night starts on your plate. The foods and nutrients that help your brain wind down — plus a free 2-minute check to find your likely gap.
Not sure which guide is for you? Tell Vita how you feel and the free 2-minute check names your most likely nutrient gap — then points you to the guide for it. Start the free check ›