What supplements should I be taking?
As a health and performance coach to high level entrepreneurs I’m asked this question quite frequently.
The question they should be asking me is what micronutrients should I be taking?
Micronutrients are just vitamins and minerals. If we don’t get enough of them through our food, our health may suffer. Fortunately we can always supplement our diet through… micronutrient supplements.
It’s pretty difficult for anyone to prescribe micronutrient supplements to someone without knowing what they are deficient in, but I have compiled a list of micronutrients that are pretty safe recommendations for anyone who is looking to optimize their physical and mental health.
The 5 micronutrients listed below were chosen for two main reasons.
One: They optimize mental and physical health and are very low risk additions to your daily diet.
Two: These are the micronutrients that most Americans are deficient in.
Here we go, the top 5 micronutrients to optimize performance:
Vitamin D
Health Benefits:
Boosted immune system
Lowered risk of cardiovascular disease
Decreased risk for fatigue
Improved brain development
Promotes healthy bones
Biggest reasons you should care?
Helps you avoid getting sick and can help make you happier.
Recommended daily intake: Between 600 IU – 2000 IU.
Alternative methods to get Vitamin D:
The sun. Go sit outside for 15 minutes a day.
If this isn’t an option for your geographic location then you can eat these foods…
Salmon
Tuna
Mackeral
Egg Yolks
Beef Liver
Vitamin B12
Health Benefits:
Boosts energy
Reduces risk for depression and stress
Protects against heart disease
Improves skin, hair and nail health
Helps protect against cancer
Biggest reasons you should care?
More energy and less stress is something all of us need.
Recommended daily intake: Minimum of 2.4 mcg
Alternative methods to get Vitamin B12:
Eat these foods..
Salmon
Tuna
Sardines
Eggs
Beef
Zinc
Health Benefits:
May boost testosterone levels for men
Supports reproductive health for men and women
Boosts immune system
Boosts brain function
Improves mood
Improves strength and athletic performance
Biggest reasons you should care?
Boosts brain, strength and sexual performance.
Recommended daily intake: Minimum of 9.5 mg
Alternative methods to get Zinc:
Eat these foods…
Oysters
Spinach
Pumpkin Seeds
Cashews
Beef
White Mushrooms
Selenium
Health Benefits:
Helps protect against cancer
Boosts immune system
Improves eye and skin health
Lowers blood pressure
Biggest reasons you should care?
Trace mineral that is often overlooked, but imperative for keeping you physically healthy.
Recommended daily intake: Minimum 100 mcg
Alternative methods to get Selenium:
Eat these foods…
Brazil Nuts
Oysters
Tuna
Sunflower Seeds
Beef
Pork
Chicken
Magnesium
Health Benefits:
Promotes better sleep
Improves mood
Promotes muscle growth
Alkalizes the body
Improves flexibility
Biggest reasons you should care?
Keeps you healthy, well rested, energized and happy.
Recommended daily intake: Minimum 100 mcg
Alternative methods to get Magnesium:
Eat these foods…
Kale
Spinach
Pumpkin Seeds
Salmon
Avocado
Edamame
Conclusion: If you want to get serious about optimizing your vitamin and mineral consumption you should get your levels checked my your doc. Otherwise, these 5 vitamins and minerals are a great place to start.
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