109 lines
2.5 KiB
Markdown
109 lines
2.5 KiB
Markdown
---
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title: Essential micronutrients
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---
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### Vitamin D
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* Sources: sunlight, fish/eggs
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* Dosage: 2000iu daily (10,000iu max)
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* Major benefits: test boost
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* Fat-soluble
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* Best taken with meals or a source of fat
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### Zinc
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* Sources: meat, egg, legumes
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* Major benefits: test boost, immune boost
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* Doesn't go well with [Iron](#iron), [Magnesium](#magnesium)
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* Dosage: 5-10mg daily
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### Magnesium
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* Sources: grains, nuts, leafy vegetables
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* Dosage: 200-450mg daily
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* Major benefits: lower blood glucose, sleep, insulin sensitivity
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* Don't get Magnesium Oxide (low bioavailability), get Magnesium Citrate
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### Selenium
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* Sources: nuts, fish (tuna, halibut), meat
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* Major benefits: anti-oxidant, anti-cancer
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* Dosage: 200-300ug daily
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### Vitamin E
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* Sources: Nuts, needs, veg oils, leafy veggies
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* Major benefits: anti-oxidant, skin
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* Dosage: up to 22IU daily for adults? (RDA)
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* Fat-soluble
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### Vitamin C
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* Sources: fruits (esp citrus), leafy veggies
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* Dosage: 75mg daily (females), 90mg (males)
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* Major benefits: anti-oxidant
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### Vitamin K
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* Sources: beans (legumes), green tea, veggies (mostly leafy), egg yolk,
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chicken thigh
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* Major benefits: bone health
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* Fat-soluble
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### 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
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* Sources: dairy
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* Dosage: 1000mg daily for adults
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* Major benefits: bone mass/strength
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### Iodine
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* Sources: dairy (yogurt, milk, eggs)
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* Major benefits: thyroid gland regulation
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### Vitamin A
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* Sources: meat, poultry, fish, fruits, leafy veggies, orange veggies
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(squash/carrots)
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* Dosage: 10,000iu for adults
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* Major benefits: vision, immune boost, reproduction
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* Fat-soluble
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### Iron
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* Sources: soybeans, nuts/beans/lentils, beef, whole grains
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* Major benefits: oxygen transport, energy metabolism
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References
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----------
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* Examine:
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[K](http://examine.com/supplements/Vitamin+K/)
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[C](http://examine.com/supplements/Vitamin+C/)
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[Sel](http://examine.com/supplements/Selenium/)
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[D](http://examine.com/supplements/Vitamin+D/)
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[Zinc](http://examine.com/supplements/Zinc/)
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[Mg](http://examine.com/supplements/Magnesium/)
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* Nih.gov:
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[E](http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/)
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[Ca](http://ods.od.nih.gov/factsheets/calcium.asp)
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[A](http://ods.od.nih.gov/factsheets/Vitam-HealthProfessional/)
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* Whfoods.com:
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[I](http://www.whfoods.com/genpage.php?tname=nutrient&dbid=69)
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[Fe](http://www.whfoods.com/genpage.php?tname=nutrient&dbid=70)
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