Micronutrients are essential for overall health and well-being. When trying to build muscle and lose fat, it is important to ensure that our bodies are getting all the necessary vitamins and minerals. In this blog post, we will discuss what to use and what to avoid to ensure that our bodies are getting the right nutrients to support our fitness goals.
Probiotics are a great addition to any diet when trying to build muscle and lose fat. According to registered dietitian Kelly Jones, "Probiotics help keep our digestive system running smoothly, which is essential for nutrient absorption and energy metabolism." She suggests purchasing a brand that has several strains of bacteria, such as Nature’s Bounty Probiotic 10. It is recommended to take probiotics on an empty stomach or with meals.
Vitamin D is another essential nutrient that is often deficient in many individuals, particularly those living in areas with limited sun exposure. According to registered dietitian Kelly R. Jones, "Vitamin D is necessary for calcium absorption and bone density development and maintenance." It can be found in fish, mushrooms, and some Vitamin D enriched foods. Supplementing our diets with Vitamin D 1000u capsules can be helpful - Solgar is a recommended brand. Vitamin D should be taken with food or a meal that contains fat.
Iron is a critical nutrient necessary for many body processes, particularly for vegetarians and celiacs. It is found in fortified breakfast cereals, but can also be supplemented with Iron capsules. According to registered dietitian Abby Langer, "Iron supplements should be taken on an empty stomach, as they are better absorbed this way."
Vitamin B is another nutrient that is typically low in vegetarians and vegans. It is found in many dairy products and fish. If needed, supplement the diet with Vitamin B complex. Solgar is a recommended brand. Vitamin B should be taken on an empty stomach.
Calcium is another mineral that is low in vegans. It is found mainly in dairy foods, but also in some vegetables. Calcium is critical for bone density maintenance. It is recommended to take calcium with food and separately from magnesium.
Magnesium is found in nuts, vegetables, fruits, fish, and some cereals. It can help with muscle recovery, as it is a muscle relaxant. It is recommended to intake 300-400mg per day, but exceeding this amount can lead to muscle weakness. If levels are low, consider supplementing magnesium intake with capsules. Magnesium should be taken with food and separately from calcium.
Biotin is mainly found in protein sources, both meat and vegetarian. It is beneficial for skin, hair, and cell/bodily functions. There is no toxic limit, and biotin can be supplemented with biotin capsules.
While Vitamin C is crucial for our immunity and other body functions, we only need about 75-90mg per day. It is recommended to intake this amount from natural sources such as an orange, strawberries, or green pepper. Intaking more than this amount at one time cannot be metabolized by the body and is excreted. Vitamin C supplements or Emergen-C are unnecessary.
Multivitamins are often ineffective. It is better to take only the supplements for nutrients that we are low or deficient in.
Creatine is a substance found naturally in muscle cells. As a supplement, it can help in gaining muscle and enhancing performance, but it can also cause several side effects. It is recommended to be careful when taking creatine.
In conclusion, micronutrients play a vital role in building muscle and losing fat. It is important to ensure that we are getting all the necessary vitamins and minerals to support our fitness goals. By using the right supplements and avoiding unnecessary ones, we can optimize our diets and achieve our desired results.
References:
Harvard Health Publishing. (2018). Probiotics may help build bones. Retrieved from https://www.health.harvard.edu/womens-health/probiotics-may-help-build-bones
National Institutes of Health Office of Dietary Supplements. (2021). Vitamin D. Retrieved from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
National Institutes of Health Office of Dietary Supplements. (2021). Iron. Retrieved from https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
National Institutes of Health Office of Dietary Supplements. (2021). Vitamin B12. Retrieved from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
National Institutes of Health Office of Dietary Supplements. (2021). Calcium. Retrieved from https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
National Institutes of Health Office of Dietary Supplements. (2021). Magnesium. Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
National Institutes of Health Office of Dietary Supplements. (2021). Biotin. Retrieved from https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
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