---
title: Essential micronutrients
layout: default
---

### 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

### Zinc

 * Sources: meat, egg, legumes
 * Major benefits: test boost, immune boost
 * Doesn't go well with [Iron](#iron)
 * Dosage: 5-10mg daily

### Magnesium

 * Sources: grains, nuts, leafy vegetables
 * Dosage: 200-450mg daily
 * Major benefits: lower blood glucose

### Selenium

 * Sources:
 * Major benefits: anti-oxidant, anti-cancer
 * Dosage: 200-300ug daily

### Vitamin E

 * Sources: Nuts, needs, veg oils, leafy veggies
 * Major benefits: anti-oxidant, skin
 * Dosage: up to 22IU daily for adults? (RDA)
 * Fat-soluble 

### Vitamin C

 * Sources: fruits (esp citrus), leafy veggies
 * Dosage: 75mg daily (females), 90mg (males)
 * Major benefits: anti-oxidant

### Vitamin K

 * Sources: beans (legumes), green tea, veggies (mostly leafy), egg yolk,
 chicken thigh
 * Major benefits: bone health
 * Fat-soluble

### Vitamin B12

### Vitamin B6

### Thiamin (Vitamin B1)

### Riboflavin (Vitamin B2)

### Potassium

### Omega 3

### Calcium

 * Sources: dairy
 * Dosage: 1000mg daily for adults
 * Major benefits: bone mass/strength

### Iodine

 * Sources: dairy (yogurt, milk, eggs)
 * Major benefits: thyroid gland regulation

### 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

### Iron

 * Sources: soybeans, nuts/beans/lentils, beef, whole grains
 * Major benefits: oxygen transport, energy metabolism

References
----------

* Examine:
  [K](http://examine.com/supplements/Vitamin+K/)
  [C](http://examine.com/supplements/Vitamin+C/)
  [Sel](http://examine.com/supplements/Selenium/)
  [D](http://examine.com/supplements/Vitamin+D/)
  [Zinc](http://examine.com/supplements/Zinc/)
  [Mg](http://examine.com/supplements/Magnesium/)
* Nih.gov:
  [E](http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/)
  [Ca](http://ods.od.nih.gov/factsheets/calcium.asp)
  [A](http://ods.od.nih.gov/factsheets/Vitam-HealthProfessional/)
* Whfoods.com:
  [I](http://www.whfoods.com/genpage.php?tname=nutrient&dbid=69)
  [Fe](http://www.whfoods.com/genpage.php?tname=nutrient&dbid=70)