Physiological Parameters

Know your numbers — and how often to check them.

In the app, System → Human → Tracking watches the 64 parameters that matter most, on a cadence from daily vitals to annual labs. This page is that view, opened up for learning: each parameter with its body system, typical healthy range, and what it tells you.

Daily · 7 parameters

Check daily

Quick self-checks — no lab needed, most take under a minute.

ParameterBody systemTypical healthy rangeWhat it tells you
Resting Heart Rate Cardiovascular System 60–100 bpm The number of times your heart beats per minute while at complete rest.
Systolic Blood Pressure Cardiovascular System <120 mmHg (normal), 120–129 mmHg (elevated), 130–139 mmHg (Stage 1 HTN), ≥140 mmHg (Stage 2 HTN) The pressure exerted on artery walls when the heart contracts and pumps blood.
Diastolic Blood Pressure Cardiovascular System <80 mmHg (normal), 80–89 mmHg (Stage 1 HTN), ≥90 mmHg (Stage 2 HTN) The pressure in arteries when the heart relaxes between beats.
Blood Oxygen Saturation Cardiovascular System 95–100% The percentage of hemoglobin binding sites occupied by oxygen in arterial blood.
Body Temperature Cardiovascular System 97.8–99.1°F (36.6–37.3°C) orally; varies with time of day and individual Core body temperature reflects the balance between heat production (metabolism, muscular activity) and heat loss.
Fasting Blood Glucose (Self-Monitored) Metabolic & Endocrine System Normal: 70–99 mg/dL; Prediabetes: 100–125 mg/dL; Diabetes: ≥126 mg/dL (confirmed on two occasions) Blood sugar level measured after at least 8 hours of fasting using a home glucometer.
Sleep Duration Neurological System 7–9 hours (ages 18–64); 7–8 hours (ages 65+) The total amount of sleep obtained per 24-hour period.
Weekly · 3 parameters

Check weekly

A slower-moving picture: trends that only show over several days.

ParameterBody systemTypical healthy rangeWhat it tells you
Mood & Stress Level Neurological System PSS-10 score 0–13 (low stress); PHQ-9 score 0–4 (minimal depression); GAD-7 score 0–4 (minimal anxiety) A self-reported assessment of psychological well-being, emotional state, and perceived stress burden.
Body Fat Percentage Body Composition Men: Essential fat 2–5%, Athletes 6–13%, Fitness 14–17%, Acceptable 18–24%, Obese >25%. Women: Essential fat 10–13%, Athletes 14–20%, Fitness 21–24%, Acceptable 25–31%, Obese >32%. The proportion of total body mass that is adipose tissue.
Total Body Water Body Composition Men: 55–65% of body weight. Women: 45–55% of body weight. The total volume of water in the body, comprising intracellular fluid (ICF, ~60% of TBW) and extracellular fluid (ECF, ~40%).
Monthly · 6 parameters

Check monthly

Worth a calendar reminder — patterns, symptoms, and home trends.

ParameterBody systemTypical healthy rangeWhat it tells you
Blood Pressure Trend Cardiovascular System Average home BP <135/85 mmHg; average 24-hour ABPM <130/80 mmHg A longitudinal analysis of blood pressure readings over time to identify patterns such as sustained hypertension, white-coat effect, masked hypertension, or nocturnal dipping patterns.
Reaction Time Neurological System Simple reaction time: 150–300 ms (visual), 120–180 ms (auditory). Choice reaction time: 300–500 ms. The time elapsed between presentation of a stimulus and the initiation of a motor response.
Waist Circumference Body Composition Men: <94 cm (<37 inches) normal, 94–102 cm increased risk, >102 cm (>40 inches) substantially increased risk. Women: <80 cm (<31.5 inches) normal, 80–88 cm increased risk, >88 cm (>35 inches) substantially increased risk. The circumference of the abdomen measured at the midpoint between the lower rib margin and the iliac crest.
Lean Body Mass Body Composition Varies by sex, height, and age. Appendicular skeletal muscle mass index (ASMI = appendicular lean mass / height²): Men: >7.0 kg/m². Women: >5.5 kg/m². Total body weight minus fat mass, comprising muscle, bone, water, organs, and connective tissue.
Waist-to-Hip Ratio Body Composition Men: <0.90 (low risk), 0.90–0.99 (moderate), ≥1.0 (high risk). Women: <0.80 (low risk), 0.80–0.85 (moderate), >0.85 (high risk). The ratio of waist circumference to hip circumference, indicating body fat distribution.
Menstrual Cycle Tracking Reproductive System Cycle length: 21–35 days; Flow duration: 3–7 days; Blood loss: 5–80 mL per cycle (>80 mL = heavy menstrual bleeding) Menstrual cycle tracking monitors cycle length, regularity, flow duration, and associated symptoms as vital indicators of reproductive and overall health.
Quarterly · 8 parameters

Check quarterly

Seasonal check-ins, often alongside a routine visit.

ParameterBody systemTypical healthy rangeWhat it tells you
Hemoglobin A1c Metabolic & Endocrine System Normal: <5.7%; Prediabetes: 5.7–6.4%; Diabetes: ≥6.5% The percentage of hemoglobin that has glucose attached, reflecting average blood glucose levels over the preceding 2–3 months.
TSH Monitoring (On Treatment) Metabolic & Endocrine System Target TSH: 0.5–2.5 mIU/L for most patients on levothyroxine; 0.1–0.5 for thyroid cancer suppression therapy Regular TSH monitoring for patients on thyroid hormone replacement or antithyroid medications.
Lipid Panel Monitoring (On Treatment) Lipid & Cardiovascular Risk On high-intensity statin: expect ≥50% LDL reduction. On moderate-intensity: 30–49% reduction. Specific targets depend on risk category. Regular lipid panel monitoring for patients on lipid-lowering therapy (statins, ezetimibe, PCSK9 inhibitors, fibrates).
Cortisol Neurological System Morning (6–8 AM): 10–20 mcg/dL (276–552 nmol/L); Evening: 3–10 mcg/dL The primary glucocorticoid stress hormone produced by the adrenal cortex.
C-Reactive Protein Immunological System hs-CRP <1.0 mg/L (low cardiovascular risk); 1.0–3.0 mg/L (moderate risk); >3.0 mg/L (high risk). Standard CRP <10 mg/L. An acute-phase protein produced by the liver in response to inflammation.
Erythrocyte Sedimentation Rate Immunological System Men: 0–15 mm/hr (age <50), 0–20 mm/hr (age >50). Women: 0–20 mm/hr (age <50), 0–30 mm/hr (age >50). A nonspecific marker of inflammation that measures how quickly red blood cells settle to the bottom of a test tube in one hour.
Prealbumin (Transthyretin) Nutritional Markers 20–40 mg/dL (200–400 mg/L) A hepatic transport protein with a short half-life (2–3 days) that makes it a sensitive marker of recent nutritional status and protein-calorie intake.
Visceral Fat Area Body Composition CT/MRI: VFA <100 cm² (low risk), 100–130 cm² (moderate), >130 cm² (high risk). BIA visceral fat level: 1–9 (normal), 10–14 (high), ≥15 (very high). Fat stored around abdominal organs (liver, intestines, pancreas) that is metabolically active and pathogenic.
Annual · 40 parameters

Once a year, with your bloodwork

Most of these come from a routine annual panel — lipids, liver and kidney function, thyroid, vitamins, and blood counts. In the app, each one has its range, interpretation, and links to the conditions it flags.

HemoglobinWhite Blood Cell CountPlatelet CountFasting Plasma Glucose (Lab)Thyroid Stimulating HormoneTotal CholesterolLDL CholesterolHDL CholesterolTriglyceridesAlanine AminotransferaseCreatinine / eGFRUrinalysisCognitive Function ScoreImmunoglobulin G (Total)Immunoglobulin A (Total)Total IgEVitamin A (Retinol)Vitamin B1 (Thiamine)Vitamin B2 (Riboflavin)Vitamin B3 (Niacin)Vitamin B5 (Pantothenic Acid)Vitamin B6 (Pyridoxine)Vitamin B7 (Biotin)Folate (Vitamin B9)Vitamin B12 (Cobalamin)Vitamin C (Ascorbic Acid)Vitamin D (25-Hydroxyvitamin D)Vitamin E (Alpha-Tocopherol)Vitamin KFerritinTotal Iron-Binding CapacityTransferrin SaturationZincSeleniumCopperIodineRBC MagnesiumOmega-3 IndexBody Mass IndexBone Mineral Content

These 64 are the essentials. The app carries all 201 parameters across 16 body systems — each with normal ranges, interpretation of high and low values, and disease links — and tracks yours over time, on your device. Get the app →

Educational example only. These sample plans assume a normal, healthy person of average size for the group and are provided for education and practice — they are not medical or dietary advice. Individual needs vary with health conditions, medications, and goals; consult a qualified professional before changing your diet or exercise routine. See our full disclaimer.

Evidence grades follow the app's scale: A — meta-analyses and large randomized trials; B — cohort studies and clinical guidelines; C — expert consensus and standard references. Links open in a new tab.

Resting Heart Rate Cardiovascular System · Daily

AMozaffarian D, Geelen A, Brouwer IA, et al. Effect of fish oil on heart rate in humans: a meta-analysis of randomized controlled trials. Circulation. 2005;112(13):1945-1952. AHA/Circulation
BDiNicolantonio JJ, Liu J, O'Keefe JH. Magnesium for the prevention and treatment of cardiovascular disease. Open Heart. 2018;5(2):e000775. NIH/PubMed
BAmerican College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. 11th ed. Wolters Kluwer; 2021. ACSM

Systolic Blood Pressure Cardiovascular System · Daily

BWhelton PK, Carey RM, Aronow WS, et al. 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults. Hypertension. 2018;71(6):e13-e115. AHA/ACC
ASacks FM, Svetkey LP, Vollmer WM, et al. Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. N Engl J Med. 2001;344(1):3-10. NEJM
BPescatello LS, Franklin BA, Fagard R, et al. Exercise and Hypertension: ACSM Position Stand. Med Sci Sports Exerc. 2004;36(3):533-553. ACSM
BWorld Health Organization. Guideline for the pharmacological treatment of hypertension in adults. WHO; 2021. WHO

Diastolic Blood Pressure Cardiovascular System · Daily

AZhang X, Li Y, Del Gobbo LC, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016;68(2):324-333. AHA/Hypertension
ASiervo M, Lara J, Ogbonmwan I, Mathers JC. Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. J Nutr. 2013;143(6):818-826. NIH/PubMed
ACornelissen VA, Smart NA. Exercise training for blood pressure: a systematic review and meta-analysis. J Am Heart Assoc. 2013;2(1):e004473. AHA/JAHA
BWorld Health Organization. Guideline for the pharmacological treatment of hypertension in adults. WHO; 2021. WHO

Blood Pressure Trend Cardiovascular System · Monthly

BWhelton PK, Carey RM, Aronow WS, et al. 2017 ACC/AHA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults. J Am Coll Cardiol. 2018;71(19):e127-e248. ACC/AHA
APescatello LS, et al. Physical Activity to Prevent and Treat Hypertension: A Systematic Review. Med Sci Sports Exerc. 2019;51(6):1314-1323. ACSM

Blood Oxygen Saturation Cardiovascular System · Daily

BWorld Health Organization. Haemoglobin concentrations for the diagnosis of anaemia and assessment of severity. WHO/NMH/NHD/MNM/11.1. Geneva: WHO; 2011. WHO
CGuyton AC, Hall JE. Textbook of Medical Physiology. 14th ed. Elsevier; 2020. Chapter 41: Transport of Oxygen and Carbon Dioxide. Guyton & Hall

Body Temperature Cardiovascular System · Daily

BProtsiv M, Ley C, Lankester J, Hastie T, Parsonnet J. Decreasing human body temperature in the United States since the Industrial Revolution. eLife. 2020;9:e49555. NIH/PubMed
CGuyton AC, Hall JE. Textbook of Medical Physiology. 14th ed. Elsevier; 2020. Chapter 74: Body Temperature Regulation and Fever. Guyton & Hall
BWorld Health Organization. Integrated Management of Childhood Illness (IMCI) chart booklet. WHO; 2014. WHO

Hemoglobin Hematological System · Annual

BWorld Health Organization. Haemoglobin concentrations for the diagnosis of anaemia and assessment of severity. WHO/NMH/NHD/MNM/11.1. Geneva: WHO; 2011. WHO
CKasper DL, Fauci AS, Hauser SL, et al. Harrison's Principles of Internal Medicine. 21st ed. McGraw-Hill; 2022. Chapter 59: Anemia and Polycythemia. Harrison's

White Blood Cell Count Hematological System · Annual

CKasper DL, Fauci AS, Hauser SL, et al. Harrison's Principles of Internal Medicine. 21st ed. McGraw-Hill; 2022. Chapter 60: Disorders of Granulocytes and Monocytes. Harrison's
BNieman DC, Wentz LM. The compelling link between physical activity and the body's defense system. J Sport Health Sci. 2019;8(3):201-217. NIH/PubMed
BWorld Health Organization. WHO Laboratory Manual for the Examination and Processing of Human Semen, 6th ed. WHO; 2021. WHO

Platelet Count Hematological System · Annual

CKasper DL, Fauci AS, Hauser SL, et al. Harrison's Principles of Internal Medicine. 21st ed. McGraw-Hill; 2022. Chapter 111: Disorders of Platelets and Vessel Wall. Harrison's
CGuyton AC, Hall JE. Textbook of Medical Physiology. 14th ed. Elsevier; 2020. Chapter 37: Hemostasis and Blood Coagulation. Guyton & Hall

Fasting Blood Glucose (Self-Monitored) Metabolic & Endocrine System · Daily

BAmerican Diabetes Association. Standards of Medical Care in Diabetes—2023. Diabetes Care. 2023;46(Suppl 1):S1-S291. ADA
BColberg SR, Sigal RJ, Yardley JE, et al. Physical Activity/Exercise and Diabetes: A Position Statement of the ADA. Diabetes Care. 2016;39(11):2065-2079. ADA
BWorld Health Organization. Classification of diabetes mellitus. WHO; 2019. WHO

Hemoglobin A1c Metabolic & Endocrine System · Quarterly

BAmerican Diabetes Association. Standards of Medical Care in Diabetes—2023. Diabetes Care. 2023;46(Suppl 1):S1-S291. ADA
AUmpierre D, Ribeiro PA, Kramer CK, et al. Physical activity advice only or structured exercise training and association with HbA1c levels in type 2 diabetes: a systematic review and meta-analysis. JAMA. 2011;305(17):1790-1799. JAMA
BWorld Health Organization. Use of glycated haemoglobin (HbA1c) in the diagnosis of diabetes mellitus. WHO; 2011. WHO

Fasting Plasma Glucose (Lab) Metabolic & Endocrine System · Annual

AKnowler WC, Barrett-Connor E, Fowler SE, et al. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. N Engl J Med. 2002;346(6):393-403. NEJM
BAmerican Diabetes Association. Standards of Medical Care in Diabetes—2023. Diabetes Care. 2023;46(Suppl 1):S1-S291. ADA
BWorld Health Organization. Classification of diabetes mellitus. WHO; 2019. WHO

Thyroid Stimulating Hormone Metabolic & Endocrine System · Annual

BGarber JR, Cobin RH, Gharib H, et al. Clinical Practice Guidelines for Hypothyroidism in Adults. Endocr Pract. 2012;18(6):988-1028. Endocrine Society
BJonklaas J, Bianco AC, Bauer AJ, et al. Guidelines for the Treatment of Hypothyroidism. Thyroid. 2014;24(12):1670-1751. ATA
BWorld Health Organization. Assessment of iodine deficiency disorders and monitoring their elimination: a guide for programme managers, 3rd ed. WHO; 2007. WHO

TSH Monitoring (On Treatment) Metabolic & Endocrine System · Quarterly

BJonklaas J, Bianco AC, Bauer AJ, et al. Guidelines for the Treatment of Hypothyroidism. Thyroid. 2014;24(12):1670-1751. ATA
BGarber JR, Cobin RH, Gharib H, et al. Clinical Practice Guidelines for Hypothyroidism in Adults. Endocr Pract. 2012;18(6):988-1028. Endocrine Society

Total Cholesterol Lipid & Cardiovascular Risk · Annual

BGrundy SM, Stone NJ, Bailey AL, et al. 2018 AHA/ACC Guideline on the Management of Blood Cholesterol. Circulation. 2019;139(25):e1082-e1143. AHA/ACC
BACSM's Guidelines for Exercise Testing and Prescription. 11th ed. Wolters Kluwer; 2021. ACSM
BWorld Health Organization. Hearts: technical package for cardiovascular disease management in primary health care. WHO; 2020. WHO

LDL Cholesterol Lipid & Cardiovascular Risk · Annual

BGrundy SM, Stone NJ, Bailey AL, et al. 2018 AHA/ACC Guideline on the Management of Blood Cholesterol. Circulation. 2019;139(25):e1082-e1143. AHA/ACC
ACholesterol Treatment Trialists' Collaboration. Efficacy and safety of statin therapy in older people. Lancet. 2019;393(10170):407-415. Lancet
BWorld Health Organization. Hearts: technical package for cardiovascular disease management in primary health care. WHO; 2020. WHO

HDL Cholesterol Lipid & Cardiovascular Risk · Annual

BGrundy SM, Stone NJ, Bailey AL, et al. 2018 AHA/ACC Guideline on the Management of Blood Cholesterol. Circulation. 2019;139(25):e1082-e1143. AHA/ACC
AKodama S, Tanaka S, Saito K, et al. Effect of aerobic exercise training on serum levels of high-density lipoprotein cholesterol. Arch Intern Med. 2007;167(10):999-1008. JAMA Internal Medicine

Triglycerides Lipid & Cardiovascular Risk · Annual

BGrundy SM, Stone NJ, Bailey AL, et al. 2018 AHA/ACC Guideline on the Management of Blood Cholesterol. Circulation. 2019;139(25):e1082-e1143. AHA/ACC
BMiller M, Stone NJ, Ballantyne C, et al. Triglycerides and Cardiovascular Disease: A Scientific Statement From the AHA. Circulation. 2011;123(20):2292-2333. AHA
BWorld Health Organization. Hearts: technical package for cardiovascular disease management in primary health care. WHO; 2020. WHO

Lipid Panel Monitoring (On Treatment) Lipid & Cardiovascular Risk · Quarterly

BGrundy SM, Stone NJ, Bailey AL, et al. 2018 AHA/ACC Guideline on the Management of Blood Cholesterol. Circulation. 2019;139(25):e1082-e1143. AHA/ACC
BACSM's Guidelines for Exercise Testing and Prescription. 11th ed. Wolters Kluwer; 2021. ACSM

Alanine Aminotransferase Hepatic System · Annual

BChalasani N, Younossi Z, Lavine JE, et al. The Diagnosis and Management of Nonalcoholic Fatty Liver Disease: Practice Guidance From the AASLD. Hepatology. 2018;67(1):328-357. AASLD
CKasper DL, Fauci AS, Hauser SL, et al. Harrison's Principles of Internal Medicine. 21st ed. McGraw-Hill; 2022. Chapter 337: Evaluation of Liver Function. Harrison's

Creatinine / eGFR Renal System · Annual

BKDIGO 2012 Clinical Practice Guideline for the Evaluation and Management of Chronic Kidney Disease. Kidney Int Suppl. 2013;3(1):1-150. KDIGO
CKasper DL, Fauci AS, Hauser SL, et al. Harrison's Principles of Internal Medicine. 21st ed. McGraw-Hill; 2022. Chapter 305: Chronic Kidney Disease. Harrison's

Urinalysis Renal System · Annual

BKDIGO 2012 Clinical Practice Guideline for the Evaluation and Management of Chronic Kidney Disease. Kidney Int Suppl. 2013;3(1):1-150. KDIGO
CKasper DL, Fauci AS, Hauser SL, et al. Harrison's Principles of Internal Medicine. 21st ed. McGraw-Hill; 2022. Chapter 51: Urinary Abnormalities. Harrison's

Sleep Duration Neurological System · Daily

BAbbasi B, Kimiagar M, Sadeghniiat K, et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169. NIH/PubMed
BSilber BY, Schmitt JA. Effects of tryptophan loading on human cognition, mood, and sleep. Neurosci Biobehav Rev. 2010;34(3):387-407. NIH/PubMed
BKline CE. The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement. Am J Lifestyle Med. 2014;8(6):375-379. NIH/PubMed
BWorld Health Organization. WHO guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age. WHO; 2019. WHO

Mood & Stress Level Neurological System · Weekly

ASu KP, Tseng PT, Lin PY, et al. Association of use of omega-3 polyunsaturated fatty acids with changes in severity of anxiety symptoms: A systematic review and meta-analysis. JAMA Netw Open. 2018;1(5):e182327. JAMA
AYoung LM, Pipingas A, White DJ, et al. A systematic review and meta-analysis of B vitamin supplementation on depressive symptoms, anxiety, and stress. Nutrients. 2019;11(9):2232. NIH/PubMed
ASchuch FB, Vancampfort D, Richards J, et al. Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. J Psychiatr Res. 2016;77:42-51. NIH/PubMed
APascoe MC, Thompson DR, Ski CF. Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis. Psychoneuroendocrinology. 2017;86:152-168. NIH/PubMed

Cortisol Neurological System · Quarterly

BPeters EM, Anderson R, Nieman DC, Fickl H, Jogessar V. Vitamin C supplementation attenuates the increases in circulating cortisol, adrenaline and anti-inflammatory polypeptides following ultramarathon running. Int J Sports Med. 2001;22(7):537-543. NIH/PubMed
BStarks MA, Starks SL, Kingsley M, Purpura M, Jäger R. The effects of phosphatidylserine on endocrine response to moderate intensity exercise. J Int Soc Sports Nutr. 2008;5:11. NIH/PubMed
BHill EE, Zack E, Battaglini C, et al. Exercise and circulating cortisol levels: the intensity threshold effect. J Endocrinol Invest. 2008;31(7):587-591. NIH/PubMed

Cognitive Function Score Neurological System · Annual

AValls-Pedret C, Sala-Vila A, Serra-Mir M, et al. Mediterranean diet and age-related cognitive decline: A randomized clinical trial. JAMA Intern Med. 2015;175(7):1094-1103. JAMA
ASmith AD, Smith SM, de Jager CA, et al. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment: A randomized controlled trial. PLoS One. 2010;5(9):e12244. NIH/PubMed
BLivingston G, Huntley J, Sommerlad A, et al. Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. Lancet. 2020;396(10248):413-446. Lancet
BWorld Health Organization. Risk reduction of cognitive decline and dementia: WHO guidelines. WHO; 2019. WHO

Reaction Time Neurological System · Monthly

BMcLellan TM, Caldwell JA, Lieberman HR. A review of caffeine's effects on cognitive, physical and occupational performance. Neurosci Biobehav Rev. 2016;71:294-312. NIH/PubMed
BRae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003;270(1529):2147-2150. NIH/PubMed
BDupuy O, Gauthier CJ, Fraser SA, et al. Higher levels of cardiovascular fitness are associated with better executive function and prefrontal oxygenation in younger and older women. Front Hum Neurosci. 2015;9:66. NIH/PubMed

C-Reactive Protein Immunological System · Quarterly

BCalder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans. 2017;45(5):1105-1115. NIH/PubMed
BMa Y, Griffith JA, Chasan-Taber L, et al. Association between dietary fiber and serum C-reactive protein. Am J Clin Nutr. 2006;83(4):760-766. NIH/PubMed
AFedewa MV, Hathaway ED, Ward-Ritacco CL. Effect of exercise training on C reactive protein: a systematic review and meta-analysis of randomised and non-randomised controlled trials. Br J Sports Med. 2017;51(8):670-676. ACSM/BJSM
BWorld Health Organization. C-reactive protein concentrations as a marker of inflammation or infection for interpreting biomarkers of micronutrient status. WHO; 2014. WHO

Erythrocyte Sedimentation Rate Immunological System · Quarterly

BCasas R, Sacanella E, Estruch R. The immune protective effect of the Mediterranean diet against chronic low-grade inflammatory diseases. Endocr Metab Immune Disord Drug Targets. 2014;14(4):245-254. NIH/PubMed
AKasapis C, Thompson PD. The effects of physical activity on serum C-reactive protein and inflammatory markers: a systematic review. J Am Coll Cardiol. 2005;45(10):1563-1569. AHA/JACC

Immunoglobulin G (Total) Immunological System · Annual

BChandra RK. Nutrition and the immune system from birth to old age. Eur J Clin Nutr. 2002;56 Suppl 3:S73-76. NIH/PubMed
BRoss AC. Vitamin A and retinoic acid in T cell-related immunity. Am J Clin Nutr. 2012;96(5):1166S-1172S. NIH/PubMed
BNieman DC, Wentz LM. The compelling link between physical activity and the body's defense system. J Sport Health Sci. 2019;8(3):201-217. NIH/PubMed

Immunoglobulin A (Total) Immunological System · Annual

BYan F, Polk DB. Probiotics and immune health. Curr Opin Gastroenterol. 2011;27(6):496-501. NIH/PubMed
BCruzat V, Macedo Rogero M, Noel Keane K, et al. Glutamine: Metabolism and immune function, supplementation and clinical translation. Nutrients. 2018;10(11):1564. NIH/PubMed
BGleeson M, Bishop NC, Oliveira M, Tauler P. Daily probiotic's (Lactobacillus casei Shirota) reduction of infection incidence in athletes. Int J Sport Nutr Exerc Metab. 2011;21(1):55-64. NIH/PubMed

Total IgE Immunological System · Annual

BBozzetto S, Carraro S, Giordano G, et al. Asthma, allergy and respiratory infections: the vitamin D hypothesis. Allergy. 2012;67(1):10-17. NIH/PubMed
AZuccotti G, Meneghin F, Aceti A, et al. Probiotics for prevention of atopic diseases in infants: systematic review and meta-analysis. Allergy. 2015;70(11):1356-1371. NIH/PubMed
AEichenberger PA, Diener SN, Kofmehl R, Spengler CM. Effects of exercise training on airway hyperreactivity in asthma: a systematic review and meta-analysis. Sports Med. 2013;43(11):1157-1170. NIH/PubMed

Vitamin A (Retinol) Nutritional Markers · Annual

CInstitute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academies Press; 2001. NASEM
BWHO. Global prevalence of vitamin A deficiency in populations at risk 1995-2005. WHO Global Database on Vitamin A Deficiency. Geneva: WHO; 2009. WHO

Vitamin B1 (Thiamine) Nutritional Markers · Annual

CInstitute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press; 1998. NASEM
BWoolf K, Manore MM. B-vitamins and exercise: does exercise alter requirements? Int J Sport Nutr Exerc Metab. 2006;16(5):453-484. NIH/PubMed

Vitamin B2 (Riboflavin) Nutritional Markers · Annual

CInstitute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press; 1998. NASEM
BWoolf K, Manore MM. B-vitamins and exercise: does exercise alter requirements? Int J Sport Nutr Exerc Metab. 2006;16(5):453-484. NIH/PubMed

Vitamin B3 (Niacin) Nutritional Markers · Annual

CInstitute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press; 1998. NASEM
BCantó C, Menzies KJ, Auwerx J. NAD(+) metabolism and the control of energy homeostasis: A balancing act between mitochondria and the nucleus. Cell Metab. 2015;22(1):31-53. NIH/PubMed

Vitamin B5 (Pantothenic Acid) Nutritional Markers · Annual

CInstitute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press; 1998. NASEM

Vitamin B6 (Pyridoxine) Nutritional Markers · Annual

CInstitute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press; 1998. NASEM
BManore MM. Effect of physical activity on thiamine, riboflavin, and vitamin B-6 requirements. Am J Clin Nutr. 2000;72(2 Suppl):598S-606S. NIH/PubMed

Vitamin B7 (Biotin) Nutritional Markers · Annual

CInstitute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press; 1998. NASEM

Folate (Vitamin B9) Nutritional Markers · Annual

CInstitute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press; 1998. NASEM
AMRC Vitamin Study Research Group. Prevention of neural tube defects: results of the Medical Research Council Vitamin Study. Lancet. 1991;338(8760):131-137. Lancet
BWorld Health Organization. Serum and red blood cell folate concentrations for assessing folate status in populations. WHO; 2015. WHO

Vitamin B12 (Cobalamin) Nutritional Markers · Annual

CInstitute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press; 1998. NASEM
BGreen R, Allen LH, Bjørke-Monsen AL, et al. Vitamin B12 deficiency. Nat Rev Dis Primers. 2017;3:17040. NIH/PubMed
BWorld Health Organization. Serum cobalamin concentrations for assessing vitamin B12 status in populations. WHO; 2023. WHO

Vitamin C (Ascorbic Acid) Nutritional Markers · Annual

CInstitute of Medicine. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academies Press; 2000. NASEM
AHemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013;(1):CD000980. Cochrane/NIH

Vitamin D (25-Hydroxyvitamin D) Nutritional Markers · Annual

BHolick MF, Binkley NC, Bischoff-Ferrari HA, et al. Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. 2011;96(7):1911-1930. Endocrine Society
CInstitute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. National Academies Press; 2011. NASEM
BWorld Health Organization. Nutritional rickets: a review of disease burden, causes, diagnosis, prevention and treatment. WHO; 2019. WHO

Vitamin E (Alpha-Tocopherol) Nutritional Markers · Annual

CInstitute of Medicine. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academies Press; 2000. NASEM
AMiller ER 3rd, Pastor-Barriuso R, Dalal D, et al. Meta-analysis: high-dosage vitamin E supplementation may increase all-cause mortality. Ann Intern Med. 2005;142(1):37-46. NIH/PubMed

Vitamin K Nutritional Markers · Annual

CInstitute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academies Press; 2001. NASEM
BGeleijnse JM, Vermeer C, Grobbee DE, et al. Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study. J Nutr. 2004;134(11):3100-3105. NIH/PubMed
BKnapen MH, Drummen NE, Smit E, Vermeer C, Theuwissen E. Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporos Int. 2013;24(9):2499-2507. NIH/PubMed
BWorld Health Organization. Vitamin K for the prevention of bleeding in newborns. WHO; 2022. WHO

Ferritin Nutritional Markers · Annual

CInstitute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academies Press; 2001. NASEM
BPeeling P, Dawson B, Goodman C, et al. Athletic induced iron deficiency: new insights into the role of inflammation, cytokines and hormones. Eur J Appl Physiol. 2008;103(4):381-391. NIH/PubMed
BWorld Health Organization. WHO guideline on use of ferritin concentrations to assess iron status in individuals and populations. WHO; 2020. WHO

Total Iron-Binding Capacity Nutritional Markers · Annual

ACamaschella C. Iron-deficiency anemia. N Engl J Med. 2015;372(19):1832-1843. NEJM
BPeeling P, Dawson B, Goodman C, et al. Athletic induced iron deficiency: new insights into the role of inflammation, cytokines and hormones. Eur J Appl Physiol. 2008;103(4):381-391. NIH/PubMed

Transferrin Saturation Nutritional Markers · Annual

BAdams PC, Barton JC. A diagnostic approach to hyperferritinemia with a non-elevated transferrin saturation. J Hepatol. 2011;55(2):453-458. NIH/PubMed
BPeeling P, Dawson B, Goodman C, et al. Athletic induced iron deficiency. Eur J Appl Physiol. 2008;103(4):381-391. NIH/PubMed

Zinc Nutritional Markers · Annual

CInstitute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academies Press; 2001. NASEM
BMicheletti A, Rossi R, Rufini S. Zinc status in athletes: relation to diet and exercise. Sports Med. 2001;31(8):577-582. NIH/PubMed
BWorld Health Organization. Zinc supplementation in the management of diarrhoea. WHO; 2023. WHO

Selenium Nutritional Markers · Annual

CInstitute of Medicine. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academies Press; 2000. NASEM
BRayman MP. Selenium and human health. Lancet. 2012;379(9822):1256-1268. Lancet
BWorld Health Organization. Trace elements in human nutrition and health. WHO; 1996. WHO

Copper Nutritional Markers · Annual

CInstitute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academies Press; 2001. NASEM
BGaetke LM, Chow-Johnson HS, Chow CK. Copper: toxicological relevance and mechanisms. Arch Toxicol. 2014;88(11):1929-1938. NIH/PubMed
BWorld Health Organization. Trace elements in human nutrition and health. WHO; 1996. WHO

Iodine Nutritional Markers · Annual

CInstitute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academies Press; 2001. NASEM
BWHO. Assessment of iodine deficiency disorders and monitoring their elimination: a guide for programme managers. 3rd ed. Geneva: WHO; 2007. WHO

RBC Magnesium Nutritional Markers · Annual

BDiNicolantonio JJ, O'Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018;5(1):e000668. NIH/PubMed
BNielsen FH, Lukaski HC. Update on the relationship between magnesium and exercise. Magnes Res. 2006;19(3):180-189. NIH/PubMed

Omega-3 Index Nutritional Markers · Annual

BHarris WS, Von Schacky C. The Omega-3 Index: a new risk factor for death from coronary heart disease? Prev Med. 2004;39(1):212-220. NIH/PubMed
BPhilpott JD, Witard OC, Galloway SDR. Applications of omega-3 polyunsaturated fatty acid supplementation for sport performance. Res Sports Med. 2019;27(2):219-237. NIH/PubMed

Prealbumin (Transthyretin) Nutritional Markers · Quarterly

BShenkin A. Serum prealbumin: Is it a marker of nutritional status or of risk of malnutrition? Clin Chem. 2006;52(12):2177-2179. NIH/PubMed
BThomas DR, Zdrowski CD, Wilson MM, et al. Malnutrition in subacute care. Am J Clin Nutr. 2002;75(2):308-313. NIH/PubMed

Body Mass Index Body Composition · Annual

BJensen MD, Ryan DH, Apovian CM, et al. 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults. Circulation. 2014;129(25 Suppl 2):S102-S138. AHA/ACC
BSlavin JL. Dietary fiber and body weight. Nutrition. 2005;21(3):411-418. NIH/PubMed
BDonnelly JE, Blair SN, Jakicic JM, et al. ACSM Position Stand: Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. 2009;41(2):459-471. ACSM
BWorld Health Organization. Body mass index - BMI. WHO Regional Office for Europe. Obesity and overweight fact sheet. WHO; 2021. WHO

Body Fat Percentage Body Composition · Weekly

BWesterterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein — its role in satiety, energetics, weight loss and health. Br J Nutr. 2012;108 Suppl 2:S105-S112. NIH/PubMed
BWestcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012;11(4):209-216. ACSM
AWewege M, van den Berg R, Ward RE, Keech A. The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obes Rev. 2017;18(6):635-646. NIH/PubMed

Waist Circumference Body Composition · Monthly

AEstruch R, Ros E, Salas-Salvadó J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. N Engl J Med. 2018;378(25):e34. NEJM
BStanhope KL, Schwarz JM, Keim NL, et al. Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. J Clin Invest. 2009;119(5):1322-1334. NIH/PubMed
AVissers D, Hens W, Brouwers J, et al. The effect of exercise on visceral adipose tissue in overweight adults: a systematic review and meta-analysis. PLoS One. 2013;8(2):e56415. NIH/PubMed
BWorld Health Organization. Waist circumference and waist-hip ratio: report of a WHO expert consultation. WHO; 2008. WHO

Lean Body Mass Body Composition · Monthly

AMorton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. ACSM/BJSM
BKreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. NIH/PubMed
ASchoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci. 2017;35(11):1073-1082. NIH/PubMed

Visceral Fat Area Body Composition · Quarterly

BHairston KG, Vitolins MZ, Norris JM, et al. Lifestyle factors and 5-year abdominal fat accumulation in a minority cohort: the IRAS Family Study. Obesity. 2012;20(2):421-427. NIH/PubMed
AOhkawara K, Tanaka S, Miyachi M, et al. A dose-response relation between aerobic exercise and visceral fat reduction: systematic review of clinical trials. Int J Obes. 2007;31(12):1786-1797. NIH/PubMed

Waist-to-Hip Ratio Body Composition · Monthly

AYusuf S, Hawken S, Ounpuu S, et al. Obesity and the risk of myocardial infarction in 27,000 participants from 52 countries: a case-control study. Lancet. 2005;366(9497):1640-1649. Lancet
BVissers D, Hens W, Brouwers J, et al. The effect of exercise on visceral adipose tissue in overweight adults. PLoS One. 2013;8(2):e56415. NIH/PubMed
BWorld Health Organization. Waist circumference and waist-hip ratio: report of a WHO expert consultation. WHO; 2008. WHO

Bone Mineral Content Body Composition · Annual

CInstitute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. National Academies Press; 2011. NASEM
BKohrt WM, Bloomfield SA, Little KD, Nelson ME, Yingling VR. ACSM Position Stand: Physical activity and bone health. Med Sci Sports Exerc. 2004;36(11):1985-1996. ACSM

Total Body Water Body Composition · Weekly

CInstitute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academies Press; 2005. NASEM
BSawka MN, Burke LM, Eichner ER, et al. ACSM Position Stand: Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390. ACSM

Menstrual Cycle Tracking Reproductive System · Monthly

BAmerican College of Obstetricians and Gynecologists. Menstruation in Girls and Adolescents: Using the Menstrual Cycle as a Vital Sign. ACOG Committee Opinion No. 651. Obstet Gynecol. 2015;126(6):e143-e146. ACOG
BMountjoy M, Sundgot-Borgen JK, Burke LM, et al. IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update. Br J Sports Med. 2018;52(11):687-697. IOC/British Journal of Sports Medicine

These are the citations behind the 64 tracked parameters. In the app, every one of the 201 parameters carries its evidence — 465 graded citations in all — readable right where you track. Get the app →