The support basically every process in your body.
You’ve heard me go on and on about the importance of getting enough protein. It’s a building block for muscle and tissue and is critical for your hormones, immune system, brain and gut health, to name a few.
Fats and carbohydrates are our sources of energy, but fats also make up the walls of every single one of our cells, and carbohydrates, which in their natural form come packaged with fiber, slow down digestion so we can absorb more nutrients.
But what is so important about all those nutrients, anyway? Yes, those macronutrients are super important, but we often forget about the nutrients we need in smaller amounts, or micronutrients.
What are micronutrients?
Micronutrients are vitamins and minerals that our bodies need in smaller amounts than we do for protein, fats or carbohydrates.
Think minerals like magnesium, iron, copper, zinc, potassium, calcium and boron. Plus, vitamins like the B complex, D3, K2, A, and C.
These nutrients all play crucial roles in the symphony of processes going on in your body all day long.
Magnesium balances fluid in and out of our cells, and regulates electrical impulses around muscle relaxation. Iron helps our red blood cells transport oxygen. Zinc is used to make DNA, and helps your immune system fight off invaders.
Vitamin D3 is basically a hormone, and is critical for many different functions like immune system, hormone regulation, metabolism, inflammation and muscle development. D3 is fat soluble, so it has to be consumed with a fat-containing food.
Many nutrients are complementary to each other - for example vitamin K2 needs D3 to work best, as it helps develop and maintain strong bone health. Vitamin C helps iron to absorb effectively, and magnesium helps calcium to be absorbed and used better.
Minerals and vitamins are essential for making hormones and enzymes, they are co-factors in thousands of processes in your body, they help you fight off chronic inflammation and oxidation, and keep your ticker pumping the way it should.
Most of these minerals we get in sufficient amounts from eating a diet full of leafy green veggies, eggs, dairy, meat, fish, nuts and seeds.
Can I supplement nutrients?
I’ve said it before and I’ll say it again: You can’t out supplement a bad diet and lifestyle.
Supplements won’t do you a lick of good if you’re eating junky food, sitting all day and not enjoying personal connections.
Eating foods rich in micronutrients like leafy green veggies, eggs, red meat, fish and shellfish and even dairy if you tolerate it well is the best way to get sufficient micronutrients.
But no diet is perfect, and you shouldn’t hold yourself to that standard. Most of us are deficient in at least one major micronutrient (magnesium, Omega-3 fats and Vitamin D are the most common), mainly due to not getting enough in our diets.
So you can absolutely supplement your diet with nutrients that you have trouble getting from the food you eat. As you work on your diet and add more nutrient-dense foods to your day, you may be able to back off some supplements or only use them occasionally.
Some supplements to address common micronutrient deficiencies:
Vitamin D3 / K2 (take with a fat-containing meal)
Omega-3 fish oil
Magnesium Glycinate
Zinc
How does getting more micronutrients help me?
Right, so, micronutrients are involved in some way in pretty much every process in your body. Metabolism, immune system, brain function, heart function, hair growth, muscle relaxation, eye sight, inflammation, oxidation, and so much more.
Because of our crappy American diets, we’ve just gotten used to feeling like crap all the time and calling it normal, BUT IT’S NOT NORMAL.
If you eat a standard American diet (SAD) chances are you have several nutrient deficiencies. The effects this can have on you are wide ranging, but can include:
Low sex drive and poor erectile function
Poor energy and focus during the day
Poor body composition / holding on to stubborn weight
High blood pressure
Chronic inflammation
Digestive issues like constipation and diarrhea
Hair loss
Not to mention chronic diseases like heart disease, type 2 diabetes, and even autoimmune issues.
If any of that feels a little too familiar, there’s a good chance you need to adjust your diet to include more nutrient-dense foods.
Guys, this is what my 1-on-1 coaching program is all about. Helping men like you find answers to the issues that have been bothering you for years, and finding smart, simple steps to take to fix them.
Ready? Let’s go!
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