Compounds: Caffeine, Choline, Creatine, and More
Compounds are substances that act in the body without being vitamins or minerals, from the caffeine in coffee to the creatine in meat. Food supplies some of them; for others, supplements are the main source.
List of Compounds
The ones in everyday food and drink first, like caffeine and choline, then those sold mainly as supplements. Each card gives the daily amount or limit where one exists.
Daily Amounts and Top Food Sources
| Nutrient | Daily Amount | Top Food per 100 g |
|---|---|---|
| Caffeine | under 400 mg a day | Dark chocolate |
| Choline | 425-550 mg a day | Egg yolk |
| Alcohol | - | Red wine |
| Creatine | - | - |
| Collagen | - | - |
| Coenzyme Q10 | - | - |
| N-acetylcysteine | - | - |
| Alpha-lipoic acid | - | - |
| Beta-alanine | - | - |
| Citrulline | - | - |
| Theanine | - | - |
| Glucosamine | - | - |
| MSM | - | - |
| Hyaluronic acid | - | - |
| Resveratrol | - | - |
| Quercetin | - | - |
Questions About Compounds
Any substance in food or supplements that acts in the body but is not a vitamin, mineral or protein, such as caffeine, choline, creatine and coenzyme Q10 (CoQ10). Some come mostly from food and drink, others mostly from supplements.
No, but it is an essential nutrient. Adults need 425 to 550 mg a day: the US adequate intake is 550 mg for men and 425 mg for women, and EFSA uses 400 mg. Eggs, meat, fish and soybeans are rich sources.
EFSA finds up to 400 mg a day safe for healthy adults, with no more than 200 mg at once, and 200 mg a day in pregnancy. A 240 ml cup of brewed coffee has about 95 mg.
No. Alcohol supplies 7 kcal per gram but no nutrient the body needs, and the WHO states that no level of drinking is safe for health.
CoQ10, NAC (N-acetylcysteine), alpha-lipoic acid, glucosamine, MSM and hyaluronic acid. Food supplies small amounts or none, so the doses used in studies come from supplements.
Yes, about 1 g a day in the liver and kidneys from arginine, glycine and methionine. People who eat meat and fish get roughly another 1 g from food, and creatine monohydrate supplements add more.
Not in the US. The FDA does not approve dietary supplements for safety or effectiveness before sale, so contents can differ from the label. Products with a third-party seal, such as USP, have been tested for what they contain.
Caltide adds up caffeine, alcohol and choline from the foods you log and the supplements you check off, and shows them in the Nutrition tab. The other compounds are not totaled yet.
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