MICRONUTRIENTS

People put a lot of emphasis on macronutrients, but remember micronutrients are still really important for proper nutrition.

A balanced diet with plenty of variety should give you all the micronutrients you need.

There are a couple of exceptions, namely Vitamin D and Creatine (see supplements for health).

Making nutrient-dense food choices should complement most of our diets.

You can “have your cake and eat it too” in any diet, but it will be easier for you when the majority comes from lean proteins, low-fat dairy, unsaturated fats, and an increased fibre intake from veg, fruits, whole grains.

These are all vital for recovery, health, and overall well-being.

This isn’t always just about weight loss.

Micronutrients play crucial roles in energy metabolism, recovery between workouts, and your long-term health.

Important minerals to consider:

Vitamin D

It is important to supplement daily with vitamin D in the UK, especially from October to March.

It also helps the body to absorb calcium.

Found in egg yolks, oily fish and some fortified foods, but it is difficult to get all of the vitamin D that we need from diet alone.

Recommended dosage;

1000-4000IU

Calcium

Is the most abundant mineral in the body and is important for bones, teeth and blood clotting

Found in dairy (e.g., whole milk) kale, soybeans, calcium-fortified plant-based drinks, tinned sardines (with bones) and tofu.

Magnesium

This is a very important mineral. It’s responsible for over 300 enzyme reactions and is found in all our tissues, especially in our bones, muscles and brain and it can also aid sleep.

You should get most of the magnesium you need from your diet.

It is found in green leafy veg, brown rice, pumpkin seeds, whole grains, spinach and beans.

Nuts such as almonds, cashews and peanuts are also packed with magnesium.

Recommended dosage;

270mg/day for women and 300mg/day men

Zinc

Is important for testosterone and aids enzymes for digestion.

Recommended dosage;

9.5mg/day for men and 7mg/day for women.

A deficiency in both zinc and magnesium can cause weakness fatigue, high blood pressure and muscle cramps.

Sodium and potassium

These minerals are both responsible for regulating fluid balance and nerve function.

Recommended Nutritional Intake (RNI) =1.6g sodium which is equal to 4g salt.

Potassium-rich foods are leafy greens, avocado, bananas, coconut water and potatoes and legumes.

Iron

Found in liver and organ meats, red meat, legumes (beans, lentils and chickpeas), nuts dried fruit (like apricots) fortified cereals, shellfish, spinach, pumpkin seeds, quinoa, tofu, fish.

An iron deficiency can cause anaemia and associated fatigue, dizziness and paleness.

Recommended dosage;

8.7mg/day for men and 14.8mg/day for women.

(NB calcium inhibits iron intake so take away from calcium-containing foods and maximise absorption by taking with foods high in vitamin C like tomatoes green veg or citrus fruits).

Vitamin E

Found in sunflower seeds, olive oil almonds.

Vitamin K

Broccoli, leafy greens like spinach, kale, dairy, olive oil meat and chicken.

Phosphorus

This is usually abundant in our diet, as it is found in lots of food such as meat, poultry, oily fish, dairy, potatoes, whole grains, beans and pulses.

Vitamin B

Helps the body convert food into fuel.

B12 found in liver, seafood, red meat, dairy and fortified products- if you are vegetarian is it usually a good idea to supplement.

B9- folate, this is important in pregnancy.

Found in leafy greens, broccoli, asparagus avocado and citrus fruits.

A deficiency in B vitamins can cause fatigue, feeling faint, headaches and breathlessness.

Vitamin C

This is an important antioxidant and is helpful for immunity, wound healing and collagen production.

Found in citrus fruits, berries, broccoli, potatoes, peppers and brussels sprouts.

Deficiency can cause bleeding gums, frequent bruising, poor wound healing and anaemia

NB; Water-soluble vitamins like C and B cannot be stored in the body and the excess is excreted.

Fat-soluble vitamins- A, D, E and K can be stored in the body and therefore pose a higher risk of overconsumption (however, the risk is low on a commercially available multivitamin).

Omega 3

As with a multivitamin, fish oils aren’t necessarily providing you are eating enough oily fish in your diet.

Salmon, mackerel, herring, sardines.

If you don’t like fish or perhaps don’t eat it often then supplementing with fish oil can help you achieve the effective dose.

500-1000mg EPA/DHA per day

Fish Oil has many benefits for your health.

TAKE HOME;

Even though they give no direct energy in the form of calories, micronutrients are essential for function and repair and contribute vital vitamins, minerals, water and fibre to our diets.

Food quality matters: focus on 80% of your diet to get in your micros and the rest is up to you!

Should you take a multivitamin?

If you are at risk of deficiency and unable to get through diet alone then some people may benefit from supplementing.

Who does benefit from supplementing?

- The elderly- particularly calcium and vitamin D and

- Vegetarians/vegans-particularly Vitamin B12,

- If you are ill- you could benefit.

- Pregnancy it is beneficial- particularly folate- check with your doctor.

- If you are on very low calories and not getting enough variety through your diet

- During perimenopause/menopause

If you are worried about having a deficiency- see your doctor and get a blood test to check before taking any high doses of vitamins.

Most people with a healthy balanced diet should be fine and try and address diet first before supplementing.

With exception of Vitamin D and Omega 3 fish oils.

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