Micronutrients: Benefits, Dosages, and How To Track Them

If you're looking to live a an extended and healthy life micronutrients can help you live a long and healthy life. Vitamin D and other vitamins folate, vitamin C magnesium, potassium and many more, influence every aspect of your health. ?

If a micronutrient shortage occurs the energy levels drop and brain fog develops and the risk of developing disease increases. This is evident in countries that have nutrient-deficient diets, but it could be a problem for people with healthy lifestyles. ?

What should you eat to prevent micronutrient deficiencies? What supplements should you take into consideration? How do you monitor the intake of micronutrients?

Continue reading to find all the solutions to these queries (and many more).

What Are Micronutrients?

Micronutrients are essential nutrients that must be consumed in tiny amounts to improve health. Minerals and vitamins affect the level of energy, mood and cognition, sleep and immunity and circulation, DNA repair and just about everything else that we are concerned about. ?

Thirty micronutrients aren't produced naturally (in our bodies) therefore they are referred to as essential micronutrients. One of these nutrients can be found in Vitamin C.?

Vitamin C is a fascinating background. In the 18th century many sailors suffered from Scurvy. (Bleeding gums, slow wound healing, often death.) The remedy? Take citrus fruit (a excellent Vitamin C source) during long journeys. Thanks to the author James Lind working this out. ?

Other micronutrients are equally important. Here are a few examples:

Folate.Folate (vitamin B9) to generate the energy needed to repair and maintain DNA. Folate deficiency during pregnancy causes birth defects. Iron.Iron is a component of red blood cells. Anemia can result from iron deficiency (low the number of red blood cells) and impaired development of the fetus and complications during pregnancy. Magnesium.More than 300 enzymes in your body depend on magnesium. Therefore, deficiency in magnesium is associated with a variety of disorders such as heart disease and diabetes. ? Potassium.Low potassium intakes are not disputedly linked to higher blood pressure and heart arrhythmias. Vitamin A.Vitamin A helps to boost eyesight and immunity. In preventing vitamin A deficiency, the fortified rice can prevent childhood blindness. ? Iodine.There's a reason why the US government has added iodine to salts: because deficiency in iodine interferes with brain development and blocks in the creation of thyroid hormones. ?

Let's discuss macronutrients right now. ?

Macronutrients Vs. Micronutrients

Macronutrients include fat, protein and carbohydrates that your body needs in huge quantities. Macros provide food energy (as calories) to fuel cellular energy production as ATP.

Micronutrients, on the other hand, are minerals and vitamins that your body needs in smaller quantities. Micronutrients might not be able to provide calories, but they are equally important. ?

In certain ways, micronutrients can be more significant than macros in some ways. It is possible to thrive on a low-carb Keto diet however, you won't be able to be successful on a low folate, no magnesium, or a zero Iodine intake. ?

While carbs are a possibility but protein isn't. (You can make carbs through the process of gluconeogenesis in the liver.) The amino acids are required by proteins to make muscle. They also help create hormones, and treat injuries. ?

How Many Micronutrients Do You Need?

Since 1943 since 1943, since 1943, the US government has released (and refined) suggested daily allowances (RDAs) for a variety of vital nutrients. RDAs are the recommended daily allowances for many essential nutrients. RDA refers to the quantity of a nutrient that is sufficient to meet the nutritional needs of nearly all healthy people.

RDAs typically differ based on gender and age. For instance, magnesium is an example of this. RDA to treat magnesium:

Children aged nine to thirteen (male and female)400 mg in males, and 300 mg for females between 19-30420 mg for males, and females who are over 50. (See the table 1 on this fact sheet for the complete chart. )?

The RDAs can't be perfectly customized to meet the needs of everyone however they are a great starting point. Let's discuss how we can meet your needs today.? ?

Micronutrients From Food

Make sure you get the majority of your micronutrients through food. Why? There are a variety of reasons:

Many minerals and vitamins are most effective when taken in the form of food. Food-based nutrition decreases the chance of consuming too much nutrient to the point of toxic. Whole foods are a rich range of polyphenols, antioxidants, fibers, fatty acids and other substances that are beneficial to health.

A diet that is nutrient dense should provide the majority of your micronutrient needs. However, even if you consume fish, meat liver, beef and other meats, fruits and nuts, seeds, and other vegetables, you could still be able to benefit from supplements. In the beginning, let's discuss the micronutrients that are tracked.

How To Track Micronutrient Intake

Monitoring intake of micronutrients is simple thanks to modern technology. Simply install your Carb Manager app, log 3 to 7 days of food intake and then view the results. ?

Carb Manager automatically tracks 22 important micronutrients that are essential to your health. You'll be able to see how close you are to the RDA and you can alter your diet to meet the requirements. ?

You may also set your own micronutrient goals. If you are physically active, for example you will likely require greater sodium levels than your RDA which is 2.3 grams in order to replenish the sodium lost by sweat. Maybe 4 to 5 grams is more appropriate. ?

Read this article for some tips on monitoring minerals and vitamins with Carb Manager. You'll require a premium subscription to access this feature. ?

Should You Take Supplements?

It is mostly dependent on the micronutrients you get from your food. If you consume an omelette made of beef liver every day, do you require supplemental with choline, iron folate, copper and vitamin B12. ?

However, even the most meticulous of omnivores may miss important essential nutrients. If you are unable to get a decent amount of kale, do you want to miss the daily intake in vitamin K.?

This is where a multivitamin could be used as a micronutrient insurance. Make sure you choose an effective item (like Thorne Basic Nutrients 2/day) that does not overdo harmful nutrients such as vitamin A.?

Here are some additional options to think about:

Vitamin D.If you don't get enough sun, you may require an vitamin D supplement. You should consider taking a every day dose of 22000 IU or vitamin D to help with bones, immune system, as well as general wellbeing. Vitamin D intake may aid in improving sleep and mood disorders such as depression. The three elements are potassium, sodium, and magnesium.A lot of people are lacking electrolytes essential to regulate the balance of fluids and nervous system health and the function of the heart. ? Vitamin B12.Vitamin B12 insufficiency can be relatively prevalent in people who are older. The good news is that B12 supplements are safe even in higher dosages. Omega-3 fat acids.Omega-3s EPA and DHA aren't considered micronutrients, however, they could be. A few grams of fish oil daily could be a safe method to boost the health of your brain and heart.

What's the takeaway? Make the most of your micronutrients from food, and supplement them to make up for any deficiencies. Apply this method to prepare yourself to enjoy a long and healthy life on Earth. ?

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