---
title: Essential micronutrients
category: Fitness
layout: 2017/sheet
---

## Vitamins
{: .-three-column}

### 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](http://examine.com/supplements/Vitamin+D/)

### Zinc

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

See: [Examine.com](http://examine.com/supplements/Zinc/)

### 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](http://examine.com/supplements/Magnesium/)

### Selenium

 * Sources: nuts, fish (tuna, halibut), meat
 * Major benefits: anti-oxidant, anti-cancer
 * Dosage: 200-300ug daily

See: [Examine.com](http://examine.com/supplements/Selenium/)

### 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](http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/)

### Vitamin C

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

See: [Examine.com](http://examine.com/supplements/Vitamin+C/)

### Vitamin K

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

See: [Examine.com](http://examine.com/supplements/Vitamin+K/)

### Thiamin (Vitamin B1)

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### Riboflavin (Vitamin B2)

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### Niacin (Vitamin B3)

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### Vitamin B6

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### Vitamin B12

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### Potassium

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### Omega 3

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### Calcium

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

See: [nih.gov](http://ods.od.nih.gov/factsheets/calcium.asp)

### Iodine

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

See: [whfoods.com](http://www.whfoods.com/genpage.php?tname=nutrient&dbid=69)

### 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](http://ods.od.nih.gov/factsheets/Vitam-HealthProfessional/)

### Iron

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

See: [whfoods.com](http://www.whfoods.com/genpage.php?tname=nutrient&dbid=70)