110 lines
2.5 KiB
Markdown
110 lines
2.5 KiB
Markdown
---
|
|
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), [Magnesium](#magnesium)
|
|
* Dosage: 5-10mg daily
|
|
|
|
### 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
|
|
|
|
### Selenium
|
|
|
|
* Sources: nuts, fish (tuna, halibut), meat
|
|
* 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
|
|
|
|
### 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
|
|
|
|
### 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)
|
|
|