Essential micronutrients cheatsheet
source link: https://devhints.io/fitness/micronutrients
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Vitamin D
- Sources: sunlight, fish/eggs
- Dosage: 2000iu daily (10,000iu max)
- Major benefits: test boost
- Fat-soluble
- Best taken with meals or a source of fat
See: Examine.com
- Sources: meat, egg, legumes
- Major benefits: test boost, immune boost
- Doesn’t go well with Iron, Magnesium
- Dosage: 5-10mg daily
See: Examine.com
Magnesium
- Sources: grains, nuts, leafy vegetables
- Dosage: 200-450mg daily
- Major benefits: lower blood glucose, sleep, insulin sensitivity
- Don’t get Magnesium Oxide (low bioavailability), get Magnesium Citrate
See: Examine.com
Selenium
- Sources: nuts, fish (tuna, halibut), meat
- Major benefits: anti-oxidant, anti-cancer
- Dosage: 200-300ug daily
See: Examine.com
Vitamin E
- Sources: Nuts, needs, veg oils, leafy veggies
- Major benefits: anti-oxidant, skin
- Dosage: up to 22IU daily for adults? (RDA)
- Fat-soluble
See: nih.gov
Vitamin C
- Sources: fruits (esp citrus), leafy veggies
- Dosage: 75mg daily (females), 90mg (males)
- Major benefits: anti-oxidant
See: Examine.com
Vitamin K
- Sources: beans (legumes), green tea, veggies (mostly leafy), egg yolk, chicken thigh
- Major benefits: bone health
- Fat-soluble
See: Examine.com
Thiamin (Vitamin B1)
Riboflavin (Vitamin B2)
Niacin (Vitamin B3)
Vitamin B6
Vitamin B12
Potassium
Omega 3
Calcium
- Sources: dairy
- Dosage: 1000mg daily for adults
- Major benefits: bone mass/strength
See: nih.gov
Iodine
- Sources: dairy (yogurt, milk, eggs)
- Major benefits: thyroid gland regulation
See: whfoods.com
Vitamin A
- Sources: meat, poultry, fish, fruits, leafy veggies, orange veggies (squash/carrots)
- Dosage: 10,000iu for adults
- Major benefits: vision, immune boost, reproduction
- Fat-soluble
See: nih.gov
- Sources: soybeans, nuts/beans/lentils, beef, whole grains
- Major benefits: oxygen transport, energy metabolism
See: whfoods.com
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