Reference

Library

How much of each of the vitamins, minerals and other essential nutrients you need, where to get it, and what the evidence really supports. Every value comes from the NIH Office of Dietary Supplements, which presents the official U.S. intake recommendations (or, for chloride and sodium, which have no NIH fact sheet, from the National Academies reports that set their values), and each page is checked against its source.

Exercises for each muscle group have no official source to copy, so every claim on those pages is cited to a study we read and labelled with the kind of evidence it is.

Vitamins

  • BiotinA B vitamin the body needs to metabolise fats, glucose and amino acids. Deficiency is rare, but high-dose supplements can make some laboratory tests give false results.
  • FolateA B vitamin needed to make DNA and for cell division. Folate occurs naturally in food; folic acid is the form added to fortified foods and most supplements.
  • NiacinA B vitamin, also called vitamin B3, that the body turns into NAD — a coenzyme more than 400 enzymes need. The body also makes some from tryptophan in protein.
  • Pantothenic acidA B vitamin, also called vitamin B5, that the body uses to make coenzyme A, essential for building and breaking down fats. Almost every food contains some.
  • RiboflavinA B vitamin, also called vitamin B2, that forms two coenzymes needed for energy production, growth and the metabolism of fats and drugs. Milk, eggs and meat are rich sources.
  • ThiaminA B vitamin, also called vitamin B1, that is critical for turning food into energy. The body stores very little, so it needs a steady supply from food.
  • Vitamin AA fat-soluble vitamin needed for vision, immune function, growth and reproduction. Animal foods provide it ready-made; plants provide carotenoids the body converts.
  • Vitamin B12A vitamin found naturally only in animal foods, needed for nerves, red blood cells and DNA. Absorbing it depends on stomach acid and a protein the stomach makes.
  • Vitamin B6A water-soluble B vitamin involved in more than 100 enzyme reactions, mostly in protein metabolism. Fish, organ meats, potatoes and fortified cereals are rich sources.
  • Vitamin CA water-soluble vitamin the body cannot make, needed to build collagen and for immune function. It improves iron absorption from plants; too little causes scurvy.
  • Vitamin DA fat-soluble vitamin that lets the gut absorb calcium. Very few foods contain it naturally, and the skin makes it — as vitamin D3 — from sunlight.
  • Vitamin EA group of fat-soluble antioxidants. Only one form, alpha-tocopherol, meets the body's needs; nuts, seeds and vegetable oils are among the best sources.
  • Vitamin KA fat-soluble vitamin the body needs to make proteins for blood clotting and bone. It comes mainly from green leafy vegetables, and gut bacteria make some too.

Minerals

  • CalciumThe most abundant mineral in the body. Almost all of it is stored in bones and teeth, and the gut needs vitamin D to absorb it.
  • ChlorideThe partner of sodium in salt, needed for fluid balance and stomach acid. Its official values date from 2005 and were set to match sodium's, molecule for molecule.
  • ChromiumA trace mineral that may enhance insulin's action. Its official intake dates from 2001, and whether it is essential at all is now disputed.
  • CopperA mineral that enzymes for energy production, iron metabolism, connective tissue and brain chemicals depend on. Shellfish, organ meats, nuts, seeds and chocolate are rich sources.
  • FluorideThe form of fluorine that protects teeth against decay. Most Americans get it from fluoridated tap water, toothpaste and food and drinks made with that water.
  • IodineA trace mineral the thyroid needs to make its hormones, which control metabolism and are essential for brain and bone development before birth and in infancy.
  • IronA mineral the body needs to make hemoglobin, which carries oxygen in the blood. Women aged 19 to 50 need more than twice as much as men.
  • MagnesiumA mineral that more than 300 enzyme systems depend on — for muscle and nerve function, blood sugar and blood pressure control, energy production and bone.
  • ManganeseA trace mineral many enzymes need, for metabolism, bone formation, reproduction and immune response. Whole grains, shellfish, nuts and tea are good sources.
  • MolybdenumA trace mineral four enzymes need to break down sulfur-containing amino acids, purines and some drugs and toxins. Legumes are the richest sources.
  • PhosphorusA mineral in bones, teeth, DNA and ATP, the body's energy currency. Most Americans get more than they need, partly from phosphate additives in processed food.
  • PotassiumA mineral every cell needs for nerve signals, muscle contraction and kidney function, closely linked with sodium. Most Americans get less than recommended.
  • SeleniumA mineral built into 25 proteins that matter for thyroid hormones, DNA synthesis, reproduction and protection from oxidative damage. Brazil nuts are exceptionally rich in it.
  • SodiumThe main mineral in the fluid outside cells, eaten mostly as salt. Most U.S. adults eat more than the level above which cutting back is expected to lower the risk of heart disease.
  • ZincA mineral that hundreds of enzymes need, involved in immune function, protein and DNA synthesis, wound healing and the sense of taste. Oysters and beef are rich sources.

Other nutrients

  • CholineAn essential nutrient the body needs to build cell membranes and make acetylcholine, a neurotransmitter. The body makes some, but not enough, so the rest must come from food.

Exercises

  • QuadricepsBarbell back squat · Bulgarian split squat · Leg extension · Leg press · Smith machine squat
  • ChestBarbell bench press · Dumbbell bench press · Pec deck · Push-up · Smith machine incline press
  • BackLat pulldown · Pull-up · Seated cable row
  • Hamstrings and glutesHip thrust · Lying leg curl · Nordic hamstring curl · Seated leg curl · Stiff-leg deadlift
  • ShouldersLateral raise
  • ArmsIncline curl · Overhead triceps extension · Preacher curl · Triceps pushdown

More nutrients and muscle groups are added as each is checked against its sources.