Vitamin Essential

Vitamin D3 (Cholecalciferol)

Evidence Level
A

Biological Functions

Global Food Sources

Indian Food Sources

Vegetarian Sources

Bioavailability & Absorption

Absorption Enhancers

Absorption Inhibitors

Biochemical Mechanisms

Nutrient Interactions (Synergies & Antagonists)

Affected Body Systems

💪 Muscle Hypertrophy

⚡ Exercise Recovery

🏋️ Training Performance

💇 Hair Growth & Follicles

✨ Skin Integrity

🧪 Hormonal Optimization

🧠 Cognitive & Focus

⏳ Longevity & Aging

Official RDA / AI

Athletic Intake Target

Safe Upper Limit (UL)

Deficiency Symptoms

Toxicity Symptoms

Key Research Notes

Practical Recommendations & Dosage

Target Athlete Profile

Height 177 cm
Weight 77 kg
Target Calories ~2,800 kcal
Target Goals:
  • Lean muscle hypertrophy
  • Maximal training recovery
  • Hormonal optimization (Testosterone, Thyroid)
  • Hair follicle support & skin integrity
  • Liver detoxification & gut mucosal health
  • Cognitive performance & brain focus

Select Diet Option

Vegetarian Budget Diet Plan

Nutrient Gap & Evidence Analysis

Plan Nutrient Totals & Targets

Calories 2800 kcal
Target: 2,800 kcal
Protein 146 g
Target: ~160g (2.1g/kg)
Carbs 366 g
Target: ~340g
Fats 81 g
Target: ~80g (1.0g/kg)

Micronutrient & Fatty Acid Breakdown

Ultimate Nutrient Reference Table

77 items
Nutrient Name & Category Evidence Biological Functions & Biochemistry Global & Indian Food Sources Guidelines (RDA vs. Athletic)