Essential micronutrients
A cheatsheet by @rstacruz|Refreshed 7 months ago.Refresh|View source on Github

Vitamin D

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

Zinc

Zinc

  • Sources: meat, egg, legumes
  • Major benefits: test boost, immune boost
  • Doesn’t go well with Iron, Magnesium
  • Dosage: 5-10mg daily

See: Examine.com

Magnesium

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

Selenium

Selenium

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

See: Examine.com

Vitamin E

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

Vitamin C

Vitamin C

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

See: Examine.com

Vitamin K

Vitamin K

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

See: Examine.com

Calcium

Calcium

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

See: nih.gov

Iodine

Iodine

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

See: whfoods.com

Vitamin A

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

Iron

Iron

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

See: whfoods.com

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