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[twpd/master.git] / fitness / micronutrients.md

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+---
+title: Essential micronutrients
+category: Fitness
+layout: 2017/sheet
+---
+
+## Vitamins
+{: .-three-column}
+
+### 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](http://examine.com/supplements/Vitamin+D/)
+
+### Zinc
+
+ * Sources: meat, egg, legumes
+ * Major benefits: test boost, immune boost
+ * Doesn't go well with [Iron](#iron), [Magnesium](#magnesium)
+ * Dosage: 5-10mg daily
+
+See: [Examine.com](http://examine.com/supplements/Zinc/)
+
+### 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](http://examine.com/supplements/Magnesium/)
+
+### Selenium
+
+ * Sources: nuts, fish (tuna, halibut), meat
+ * Major benefits: anti-oxidant, anti-cancer
+ * Dosage: 200-300ug daily
+
+See: [Examine.com](http://examine.com/supplements/Selenium/)
+
+### 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](http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/)
+
+### Vitamin C
+
+ * Sources: fruits (esp citrus), leafy veggies
+ * Dosage: 75mg daily (females), 90mg (males)
+ * Major benefits: anti-oxidant
+
+See: [Examine.com](http://examine.com/supplements/Vitamin+C/)
+
+### Vitamin K
+
+ * Sources: beans (legumes), green tea, veggies (mostly leafy), egg yolk,
+ chicken thigh
+ * Major benefits: bone health
+ * Fat-soluble
+
+See: [Examine.com](http://examine.com/supplements/Vitamin+K/)
+
+### 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
+
+See: [nih.gov](http://ods.od.nih.gov/factsheets/calcium.asp)
+
+### Iodine
+
+ * Sources: dairy (yogurt, milk, eggs)
+ * Major benefits: thyroid gland regulation
+
+See: [whfoods.com](http://www.whfoods.com/genpage.php?tname=nutrient&dbid=69)
+
+### 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](http://ods.od.nih.gov/factsheets/Vitam-HealthProfessional/)
+
+### Iron
+
+ * Sources: soybeans, nuts/beans/lentils, beef, whole grains
+ * Major benefits: oxygen transport, energy metabolism
+
+See: [whfoods.com](http://www.whfoods.com/genpage.php?tname=nutrient&dbid=70)