Sign up to save your podcasts
Or
Share 16: The 5 top vitamins that are a must so you can feel amazing!
Share to email
Share to Facebook
Share to X
Share to email
Share to Facebook
Share to X
Or
16: The 5 top vitamins that are a must so you can feel amazing!
Micronutrients: These 5 Vitamins are a must!
Hi there! Coach Lu here out of Elevate Fitness and Martial Arts! I wanted to reach out and give you some valuable information regarding multivitamins and supplementation. You may find this useful and be able to apply what you learn to your wellness toolbox!
Unfortunately, my friends, we are not getting what we need through food. The standard American Diet is greatly lacking.
We are in a time of micronutrient deficiencies. These deficiencies lead to mental underperformance, poor sleep and constant fatigue.
So what can you do about this? You can eat well and supplement!
Eating nutritionally dense foods along with the proper supplements will greatly improve your mental performance, energy, sleep and overall health!
It's more than just going out and getting a “one size fits all” multivitamin. Most multivitamins are imbalanced and full of fillers and additives. There is too much of one and not of the other. We are facing overdose and underdose at the same time.
All of these recommended dosages are above RDA guidelines.
*Dosages here are just a starting point, each person will need to customize dose amounts depending on your level of activity or depending on how well you take care of yourself.
1) Vitamin D
-Helps with sleep.
-Calcium absorption.
-Substrate for hormones.
-Bone formation.
-Reduction of inflammation.
Sources: Sun exposure (more difficult if you have darker skin).
Dose: 1000 IU in morning per 25 lbs of body weight.
2) Magnesium:
-Cofactor to over 300 enzymatic processes.
-Protein synthesis.
-Muscle and nerve function.
-Energy production.
-DNA/RNA synthesis.
-Helps the body perform better under stress.
Sources: Veggies, supplements.
Dose: 600-800 mg a day at night.
3) Vitamin C
-Formation of collagen and connective tissue.
-Immune function.
-Protein metabolism.
-Antioxidant.
Source: Best in crystal form.
Dose: 1-2 grams (¼ teaspoon). Morning or evening. Not after a workout!
4) Fish Oil Supplements/DHA/EPA
-Omega 3
-Structure of cell membranes.
-Provide energy to the body.
-Omega 6
-Decrease bad LDL.
-Help lower risk of heart disease.
Source: Omega 6: Pumpkin seeds, nuts, raw sunflower seeds, supplementation.
Omega 3: Greens (dark), cold water high fat fish, avocados.
Dose: 350 mg per day (with meals).
5) Vitamin A
-Vision.
-Protein absorption.
-Reproduction.
-Cellular communication.
-Immune function.
Source: Liver, organ meats, sweet potato with skin, summer squash, eggs (pasture raised).
Dose: 10,000 IU a day.
Say Hi on Social Media!
Facebook
https://www.facebook.com/elevatefitnessma/
Insta
https://www.instagram.com/elevate_fitness_ma/
Website
www.elevatefitnessma.com
Bypass the overwhelm that comes when trying to lean out and live a healthy lifestyle without all the confusion!
If you are trying to lean out, you know how overwhelming and frustrating it can be with all of the information and fads out there! That's why I have created this free mini-course to teach you the three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Consider this your step-by-step guide!
The three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion!
Head over to the link in our bio or click the link below and join this free course!
https://elevate-fitness-martial-arts.teachable.com/p/the-3-most-important-steps-you-need-to-take-so-that-you-can-lean-out-and-live-a-healthy-lifestyle
View all episodes
By Coach LuMicronutrients: These 5 Vitamins are a must!
Hi there! Coach Lu here out of Elevate Fitness and Martial Arts! I wanted to reach out and give you some valuable information regarding multivitamins and supplementation. You may find this useful and be able to apply what you learn to your wellness toolbox!
Unfortunately, my friends, we are not getting what we need through food. The standard American Diet is greatly lacking.
We are in a time of micronutrient deficiencies. These deficiencies lead to mental underperformance, poor sleep and constant fatigue.
So what can you do about this? You can eat well and supplement!
Eating nutritionally dense foods along with the proper supplements will greatly improve your mental performance, energy, sleep and overall health!
It's more than just going out and getting a “one size fits all” multivitamin. Most multivitamins are imbalanced and full of fillers and additives. There is too much of one and not of the other. We are facing overdose and underdose at the same time.
All of these recommended dosages are above RDA guidelines.
*Dosages here are just a starting point, each person will need to customize dose amounts depending on your level of activity or depending on how well you take care of yourself.
1) Vitamin D
-Helps with sleep.
-Calcium absorption.
-Substrate for hormones.
-Bone formation.
-Reduction of inflammation.
Sources: Sun exposure (more difficult if you have darker skin).
Dose: 1000 IU in morning per 25 lbs of body weight.
2) Magnesium:
-Cofactor to over 300 enzymatic processes.
-Protein synthesis.
-Muscle and nerve function.
-Energy production.
-DNA/RNA synthesis.
-Helps the body perform better under stress.
Sources: Veggies, supplements.
Dose: 600-800 mg a day at night.
3) Vitamin C
-Formation of collagen and connective tissue.
-Immune function.
-Protein metabolism.
-Antioxidant.
Source: Best in crystal form.
Dose: 1-2 grams (¼ teaspoon). Morning or evening. Not after a workout!
4) Fish Oil Supplements/DHA/EPA
-Omega 3
-Structure of cell membranes.
-Provide energy to the body.
-Omega 6
-Decrease bad LDL.
-Help lower risk of heart disease.
Source: Omega 6: Pumpkin seeds, nuts, raw sunflower seeds, supplementation.
Omega 3: Greens (dark), cold water high fat fish, avocados.
Dose: 350 mg per day (with meals).
5) Vitamin A
-Vision.
-Protein absorption.
-Reproduction.
-Cellular communication.
-Immune function.
Source: Liver, organ meats, sweet potato with skin, summer squash, eggs (pasture raised).
Dose: 10,000 IU a day.
Say Hi on Social Media!
Facebook
https://www.facebook.com/elevatefitnessma/
Insta
https://www.instagram.com/elevate_fitness_ma/
Website
www.elevatefitnessma.com
Bypass the overwhelm that comes when trying to lean out and live a healthy lifestyle without all the confusion!
If you are trying to lean out, you know how overwhelming and frustrating it can be with all of the information and fads out there! That's why I have created this free mini-course to teach you the three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Consider this your step-by-step guide!
The three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion!
Head over to the link in our bio or click the link below and join this free course!
https://elevate-fitness-martial-arts.teachable.com/p/the-3-most-important-steps-you-need-to-take-so-that-you-can-lean-out-and-live-a-healthy-lifestyle