Nutrient Cycles & Storage
How Platebreaker models nutrient storage in your body using a simplified behavioral approach.
Storage Basics
Section titled “Storage Basics”Not all nutrients need to be consumed every single day. Your body can store some nutrients for future use.
The Simplified Model
Section titled “The Simplified Model”Actual Physiology (Complex)
Section titled “Actual Physiology (Complex)”In reality, nutrient storage is incredibly complex:
- Different storage sites (liver, bones, adipose tissue, muscles)
- Variable absorption rates depending on current status
- Complex hormonal regulation
- Individual metabolic differences
- Interactions between nutrients
Platebreaker’s Approach (Simplified)
Section titled “Platebreaker’s Approach (Simplified)”To make meal planning practical, Platebreaker uses a simplified behavioral model:
- Storage expressed as multiples of daily targets
- Intake above daily target → stored for future days (up to storage capacity)
- Stored nutrients → used to meet future daily targets
- This is not exact science—it’s a conservative approximation
Storage Capacities
Section titled “Storage Capacities”No Storage (0 days)
Section titled “No Storage (0 days)”These nutrients cannot be stored significantly—you need them daily:
Water-soluble vitamins:
- Vitamin C
- Thiamin (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic Acid (B5)
- Vitamin B6
- Biotin (B7)
Macronutrients:
- Protein and amino acids
- Carbohydrates
- Fiber
- Water
Why: These nutrients are water-soluble and excess is excreted in urine, or they’re used immediately for energy/structure.
Limited Storage (up to 6 days default)
Section titled “Limited Storage (up to 6 days default)”These nutrients can be stored for multiple days:
Fat-soluble vitamins:
- Vitamin A (stored in liver)
- Vitamin D (stored in adipose tissue)
- Vitamin E (stored in adipose tissue and cell membranes)
- Vitamin K (stored in liver)
Minerals:
- Calcium (stored in bones)
- Iron (stored in liver, bone marrow)
- Zinc (stored in muscles, bones)
- Magnesium (stored in bones, muscles)
- Most other minerals
Vitamin B12 and Folate:
- Can be stored for weeks to months in reality
- Platebreaker limits to 6 days for conservative meal planning
Why 6 Days Default?
Section titled “Why 6 Days Default?”The 6-day storage limit is intentionally conservative:
- Many minerals and fat-soluble vitamins can be stored for weeks or months in reality
- Platebreaker uses 6 days as a conservative default for meal planning purposes
You can adjust: Settings allow customizing storage days per nutrient if you prefer different cycle lengths.
How Storage Works
Section titled “How Storage Works”Example: Vitamin A
Section titled “Example: Vitamin A”Monday:
- Target: 900 mcg
- Intake: 1,800 mcg (200% of target)
- Storage capacity: 6 days × 900 mcg = 5,400 mcg
- Stored: 900 mcg (the excess above target)
Tuesday:
- Target: 900 mcg
- Intake: 0 mcg
- Stored from Monday: 900 mcg
- Result: Target met using stored vitamin A
- Remaining storage: 0 mcg
Wednesday:
- Target: 900 mcg
- Intake: 450 mcg (50%)
- Stored from previous: 0 mcg
- Gap: 450 mcg (50% of target unmet)
Example: Vitamin C (No Storage)
Section titled “Example: Vitamin C (No Storage)”Monday:
- Target: 90 mg
- Intake: 180 mg (200%)
- Storage capacity: 0 days
- Stored: 0 mg (excess excreted)
Tuesday:
- Target: 90 mg
- Intake: 0 mg
- Gap: 90 mg (100% of target unmet, must consume daily)
Target Cycles
Section titled “Target Cycles”Cycle Length
Section titled “Cycle Length”The target cycle is the number of days over which you aim to meet your target:
- Calculated as:
min(storage capacity + 1, user preference) - Default user preference: 7 days (weekly balance)
Example nutrient with 6-day storage:
- Cycle length = min(6 + 1, 7) = 7 days
- You aim to meet your weekly average, not necessarily every single day
Example nutrient with 0-day storage:
- Cycle length = min(0 + 1, 7) = 1 day
- You must meet your target every single day
How Cycles Affect Rankings
Section titled “How Cycles Affect Rankings”Search rankings account for your target cycle:
- Nutrients with longer cycles are less urgent if you’ve consumed them recently
- Nutrients with daily cycles are prioritized if you haven’t met today’s target
- The algorithm balances across all nutrients based on their cycles
Limitations of the Model
Section titled “Limitations of the Model”Simplified vs. Reality
Section titled “Simplified vs. Reality”What the model does well:
- Captures the general concept of nutrient storage
- Prevents wasteful overconsumption of non-storable nutrients
- Encourages balanced weekly intake
What the model doesn’t capture:
- Actual physiological storage mechanisms
- Individual variation in storage capacity
- Absorption efficiency changes based on current status
- Complex regulatory systems
Data Limitations
Section titled “Data Limitations”Why we can’t be more precise:
- Limited research data on individual storage capacities
- High variability between individuals
- Storage depends on current nutritional status (adaptive systems)
- Ethical constraints on human storage studies
Customizing Storage Settings
Section titled “Customizing Storage Settings”Adjusting Storage Capacities
Section titled “Adjusting Storage Capacities”You can modify storage days for any nutrient:
- Go to Settings > Nutrition Preferences
- Select “Storage & Cycles”
- Adjust days for specific nutrients
- Or set a custom cycle length preference
When to Adjust
Section titled “When to Adjust”Consider customizing if:
- You’re following a specific dietary protocol
- Your healthcare provider recommends different targets
- You prefer stricter daily adherence (reduce storage days)
- You prefer more flexibility (increase storage days within reason)