Brief explication.

Even though required in very small quantities the micronutrients are essential for the life of humans and other organisms. They are different from the macronutrients (Fats, Proteins and Carbs) and their deficiencies may cause number of potential issues.

Micronutrients (vitamins & minerals) are not direct source of energy, but having them in your diet is a must. 28 is the number of the essential micronutrients our bodies need to survive.

Minerals are two types: Macrominerals required in amounts of 100mg per day or more and microminerals required in amounts of 15 or less mg daily. Both of them serve as building blocks for the cells and form the teeth and bones.

Many people underestimate their real importance. Based on my observations and personal experience a lot of the bodybuilding and fitness diets put way too much emphasize on the total amount of calories while entirely neglect those vital for our bodies and brains compounds. Same concepts also strategically push the low sodium agenda. When I was following those concepts I suffered from chronic fatigue, brain fog and bad mood. Lately I found micronutrient deficiencies were one of the reasons for them.

How do I get them ?

Since 2014 I no longer follow the recommended by the fitness magazines dieting principles. So, probably 90% of the foods I consume are considered as nutritional powerhouses.

Bellow I am giving you a list with some of the staples in my diet and the micronutrients each of them provide:

Grass fed beef – vitamins: Phosphorus, Choline, Iron, Selenium and Zinc. A, E, B3 & B12.

Whole free range eggs – Choline, Calcium, Sodium, Potassium, Iodine and others. Vitamins: A, D , B6 & B12.

Grass fed butter – Vitamins: A, D, E & K2.

Wild trout: Phosphorus. Vitamins: B1, B2, B3, B5 & D

Beef liver (occasionally) – Copper, Iron, Zinc and Selenium. Vitamins: A, B6 & B12.

Some full fat cheeses such as: Edam, Emmental, Cheddar or Gouda – vitamins: A, D, B2 , B12 & K2. Phosphorus, Zinc and Calcium.

Besides those foods I also have a stack of supplements I take daily. Those are:

Vitamin D 3 (400 IU) – 1 daily.
Chelated magnesium – 2/4 daily.
Vitamin C – 1 daily.
Choline – occasionally when I do not consume eggs.

The stack is based on my experimentation with different things and protocols. It is designed to meet my needs. I do not believe you should do the exactly same such as I do.
There is no potassium supplement in it, because too much of it may lead to life threatening consequences.
Along with the beta carotene it can be found in the sweet potatoes which I consume once in a while.

Before I was also taking some desiccated beef liver tablets in order to get some extra B12 vitamin.

I hope that makes sense.

Yours truly:

Peteonthebeat