5 Micronutrients to Optimize Performance

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.

Entrepreneurs and high level business men and women are always looking to optimize. They want to think smarter, feel better, be healthier, become more efficient and just flat out perform better.

Supplements can be a great way to do so. 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.  To follow up on learning more about these vitamins and minerals check out the sources below that include peer reviewed research articles on each supplement. Image Credit: Shutterstock.com