Essential micronutrients cheatsheet

Vitamins

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

• 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

• 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

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

See: Examine.com

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

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

See: Examine.com

Vitamin K

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

See: Examine.com

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

Iodine

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

See: whfoods.com

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

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

See: whfoods.com