Micros - What do we really need in terms of vitamins and minerals?

[Foe1605]

With work and training I find it difficult to cook myself "wholesome" meals during the week. I order in/eat out a lot. Staples are chipotle bowls, publix tukey subs/wraps, egg white flatbreads from dunkin donuts, etc. Also, I tend to snack on stuff out of the vending machine - oreos, M&Ms. So while I'm eating the correct amount of calories and macros to accomplish my goal, I think I may be deficient in certain micronutrients. Are there recommended serving standards or percentages to follow?

[SelfMotivated]

With work and training I find it difficult to cook myself "wholesome" meals during the week. I order in/eat out a lot. Staples are chipotle bowls, publix tukey subs/wraps, egg white flatbreads from dunkin donuts, etc. Also, I tend to snack on stuff out of the vending machine - oreos, M&Ms. So while I'm eating the correct amount of calories and macros to accomplish my goal, I think I may be deficient in certain micronutrients. Are there recommended serving standards or percentages to follow?

If you are worried about your micros then take a USP verified multi-vitamin: http://www.usp.org/usp-verification-...ed-supplements

They are all very cheap.

[Foe1605]

If you are worried about your micros then take a USP verified multi-vitamin: http://www.usp.org/usp-verification-...ed-supplements

They are all very cheap.

Cool thanks I'll check these brands out

[STC1188]

I would like to second the above advice of if worried, take a multivite.

Some vitamins and minerals I believe that have been shown to be important: all the lettered ones (A, B1-12, C, E--all found in several fruits, vegetables), vitamin D (which is more hormonal, but especially important). Magnesium and Manganese are rare in most diets (abundant in sea food). Potassium is important, and if you don't eat salty stuff, though it sounds like you do, sodium. Iodine.

OP, the problem is the RDA for most multivitamins are best guesses based on several factors. You can OD on some minerals, and rarely vitamins, but chances are you are getting okay enough levels as long as you are eating some unprocessed foods. Multivitamin is a good alternative if worried, but I wouldn't kill yourself over it.

Now if you ate chicken, rice, broccoli and cottage cheese all day, every day, I would be worried.

[SelfMotivated]

Cool thanks I'll check these brands out

No problem. I know by me I only have access to Nature Made and a bottle of 300 tablets (with a serving size of 1 tablet) is ~ $16.00, so it's totally worth it.

[Foe1605]

I would like to second the above advice of if worried, take a multivite.

Some vitamins and minerals I believe that have been shown to be important: all the lettered ones (A, B1-12, C, E--all found in several fruits, vegetables), vitamin D (which is more hormonal, but especially important). Magnesium and Manganese are rare in most diets (abundant in sea food). Potassium is important, and if you don't eat salty stuff, though it sounds like you do, sodium. Iodine.

OP, the problem is the RDA for most multivitamins are best guesses based on several factors. You can OD on some minerals, and rarely vitamins, but chances are you are getting okay enough levels as long as you are eating some unprocessed foods. Multivitamin is a good alternative if worried, but I wouldn't kill yourself over it.

Now if you ate chicken, rice, broccoli and cottage cheese all day, every day, I would be worried.

lol appreciate the input, thank you!

[Adarus]

Check out this thread:

forum.bodybuilding.com/showthread.php?t=2845231

It wont tell you how much of each micronutrient you need, but it will tell you good sources of each. There's alot of readily available foods that you could easily swap out the oreos and M&Ms for that will provide you with micronutrients if you're worried about deficiency