Tell Vita how you feel
Pick how you've been feeling. In about 2 minutes you'll see the one thing your body's most likely missing — and what to eat for it tonight.
Per the NIH Office of Dietary Supplements (2026), iron deficiency is the most common nutrient deficiency worldwide — and the adult need starts at just 8 mg a day (18 mg for women who menstruate).
Medically reviewed by Lisa Andrews, MEd, RD, LD —
Got it.
Let's find out why — this isn't in your head, and it's usually fixable with food first. Give me about 90 seconds.
How the check works, step by step
- A little about you first.Vita asks your sex and how you eat because they change the math: a vegan or vegetarian diet adds weight to vitamin B12 (plants don't reliably supply it), and answering “female” adds weight to iron and opens the Women's Health questions — heavy periods are the most common everyday iron drain.
- Tap through the symptom questions — four to six per body system, each answered Never / Sometimes / Often / Always or a simple yes/no, and every one skippable. Each answer adds its weight to the nutrients that symptom is linked to (the full map is in the table below).
- Get one result. At the end Vita names your single most-likely gap, the system that flagged it, and a food-first fix. A sample result looks like: “Iron · Blood & Energy — carries oxygen in your blood; low iron quietly drains energy. Food-first: red meat, lentils, spinach + vitamin C” — plus what to eat for it tonight.
Is my data stored? No. The check runs entirely in your browser — your answers are never sent to a server or saved after you leave the page. More on how we work in our editorial policy.
What Vita checks: all 9 systems, opened up
Nothing here is a black box: the table below is the real mapping the check runs on — which symptoms we ask about, which nutrients each answer weighs, and one NIH-anchored fact per system.
Swipe sideways to see all four columns →
| System | Example symptoms we ask about | Nutrients Vita considers | One NIH-anchored fact (RDA/UL) |
|---|---|---|---|
| Blood & Energy vitamins for low energy | Paleness, breathless on light effort, dizzy on standing, tired after a full night | Iron, Vitamin B12, Folate (B9), Magnesium | Iron: 8 mg for men and for women 51+; 18 mg for women 19-50; 27 mg in pregnancy · upper limit 45 mg |
| Brain & Nervous system | Tingling hands or feet, brain fog, anxiety, low mood, frequent headaches | Vitamin B12, Vitamin B6, Omega-3, Iron, Magnesium, Vitamin D, Vitamin B2 | Vitamin B12: 2.4 mcg for all adults (2.6 mcg in pregnancy, 2.8 mcg in lactation) · upper limit No established UL |
| Muscles & Joints | Cramps and twitches, weakness, aching bones, restless legs at night | Magnesium, Calcium, Vitamin D, Iron, Omega-3 | Vitamin D: 15 mcg (600 IU) for ages 19-70; 20 mcg (800 IU) for adults over 70 · upper limit 100 mcg (4,000 IU) |
| Skin, Hair & Nails skin, hair & nails guide | Hair shedding, brittle nails, dry or slow-healing skin, easy bruising | Iron, Biotin (B7), Zinc, Omega-3, Vitamin C, Vitamin B2, Vitamin K | Zinc: 11 mg for men, 8 mg for women (11 mg in pregnancy, 12 mg in lactation) · upper limit 40 mg |
| Immunity | Frequent colds, slow wound healing, mouth ulcers, feeling run-down most days | Zinc, Vitamin C, Vitamin D, Iron, Vitamin B12, Folate (B9) | Vitamin C: 90 mg for men, 75 mg for women; people who smoke need an extra 35 mg/day · upper limit 2,000 mg |
| Digestion | Bloating after meals, low appetite or taste, constipation, antacid/PPI use | Magnesium, Vitamin B12, Zinc, Vitamin B1, Vitamin B6, Iron | Magnesium: 400-420 mg for men (400 at 19-30, 420 at 31+); 310-320 mg for women (310 at 19-30, 320 at 31+) · upper limit 350 mg (supplemental only) |
| Thyroid & Metabolism | Feeling cold when others are comfortable, unexplained weight gain, sluggishness | Iodine, Iron, Selenium, Zinc, Vitamin D, Vitamin B12 | Iodine: 150 mcg for all adults (220 mcg in pregnancy, 290 mcg in lactation) · upper limit 1,100 mcg |
| Vision & Eyes | Struggling in dim light, dry or gritty eyes, sensitivity to light | Vitamin A, Omega-3, Vitamin B2, Magnesium, Zinc | Vitamin A: 900 mcg RAE for men, 700 mcg RAE for women (900 mcg RAE = 3,000 IU as preformed vitamin A) · upper limit 3,000 mcg (preformed vitamin A/retinol only) |
| Women's Health | Heavy periods, strong PMS, pregnancy or breastfeeding, drained after your period | Iron, Magnesium, Vitamin B6, Calcium, Folate (B9), Iodine, Vitamin D | Folate: 400 mcg DFE for all adults; 600 mcg DFE in pregnancy, 500 mcg DFE in lactation · upper limit 1,000 mcg (synthetic folic acid only) |
What's new in this check (): we published this full transparency table — every system, symptom and nutrient weighting — and re-verified each RDA/UL fact against the NIH ODS.
Can a symptom quiz detect a deficiency?
No quiz can diagnose a deficiency — including this one. Symptoms narrow the likelihood: tiredness, brain fog and cramps each point to a shortlist of nutrients, and Vita flags the most likely candidate, not a certainty. Confirming a suspected gap takes the blood markers your clinician can order — ferritin for iron stores, serum B12, and 25(OH)D for vitamin D (per the NIH Office of Dietary Supplements). And before adding pills on a hunch, check your supplements against safe upper limits (UL) — several common nutrients have a daily ceiling.
What can a free 2-minute check really tell you?
Vitaminico's free check maps your symptoms across 9 body systems and shows the nutrient you are most likely low on — plus what to eat for it tonight.
A symptom check is educational, not a diagnosis: tiredness, brain fog and poor sleep overlap across several nutrient gaps, which is why Vitaminico presents every result as “likely, not certain.” Use the result as your food-first starting point, and confirm a suspected deficiency with a blood test or your healthcare provider before making big changes.
Key takeaways
- Symptoms narrow the search: a 2-minute pattern check beats guessing which vitamin to buy.
- Food comes first — most likely gaps have an everyday-food fix you can start at dinner.