micronutrients.md

24 classical micronutrients

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
• 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: 15mg daily (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 C Sel D Zinc Mg
• Nih.gov: E Ca A
• Whfoods.com: I Fe