Clean Eating,  Diet,  Health Tip,  Lifestyle Change,  Supplementation,  Support Guide

Things that you need to know about vitamin and mineral supplementation.

Did you know that actually most vegetables, nuts seeds and grains actually when combined together and had during the day, spread out well. Can you complete your daily required intake of vitamins and minerals? Well that’s true. 

Micronutrients are small milligrams that are needed for our system and most of the population ABUSES these supplements to think they can override bad eating habits???.


It doesn’t work that way. We cannot compromise on eating nutritiously well during the day and add supplemental items to “fix” something. When you do that, you are actually putting an “excess” of mg into your body which causes more distress. 

I also often get a lot of questions about “boosting immunity” and with that people ask me about vitamin C dosage, consumption of supplements and pills.

I am saying the above to highlight some of the major concerns that you end up with excessive consumption of vitamins and minerals in your body. We all have vitamins and minerals for optimal function and that’s what I’ve talked at length about in my video for you today. Click on the link and hop on to my IGTV to view it. 

Vitamins and minerals are essential for our survival however, these are called “micro” nutrients for a reason. We don’t need them in excess for our body to optimally perform daily. If you consume a varied diet, with lots of vegetables, in case you choose to eat meats or poultry or dairy, then those too… along with wholesome grains, which have the trace minerals and vitamins that we need for our daily required intake. 


Now, what is the daily required intake, you may wonder?

It’s mentioned here for you to take care of or at least get started with:

Micro-nutrient SourcesRDA (adults)
Vitamin ADairy, fish, sweet potatoes, carrots, leafy greens700–900 mcg
Vitamin DSunlight, fish oil, dairy600–800 IU
Vitamin EFlaxseed, chia, sunflower seeds, wheat germ, almonds 15 mg
Vitamin KLeafy greens, soybeans, pumpkin 90–120 mcg
Micro-nutrient SourcesRDA (adults)
Vitamin B1 (thiamine)Whole grains, meat, fish 1.1–1.2 mg
Vitamin B2 (riboflavin)Organ meats, eggs, dairy1.1–1.3 mg
Vitamin B3 (niacin)Meat, salmon, leafy greens, beans 14–16 mg
Vitamin B5 (pantothenic acid)Organ meats, mushrooms, tuna, avocado 5 mg
Vitamin B6 (pyridoxine)Fish, milk, carrots, potatoes 1.3 mg
Vitamin B7 (biotin)Eggs, almonds, spinach, sweet potatoes 30 mcg
Vitamin B9 (folate)Beef, liver, legumes, spinach, asparagus 400 mg
Vitamin B12 (cobalamin)Seafood, red meat, mushrooms 2.4 mcg
Vitamin C (ascorbic acid)Citrus fruits, bell peppers, ginger,  Brussels sprouts75–90 mg
Micro-nutrient SourcesRDA (adults)
CalciumDairy, leafy greens, most crucifers2,000–2,500 mg
PhosphorusSalmon, yogurt, turkey700 mg
MagnesiumAlmonds, cashews, legumes310–420 mg
SodiumSalt2,300 mg
ChlorideSeaweed, salt, celery1,800–2,300 mg
PotassiumLentils, squash, bananas4,700 mg
SulfurGarlic, onions, eggs, mineral waterNone established
Micro-nutrient SourcesRDA (adults)
IronRed meat & seafood, beans, dark leafy greens8–18 mg
ManganesePineapple, pecans, peanuts1.8–2.3 mg
CopperLiver, crabs, cashews900 mcg
ZincSeafood, chickpeas, sprouts, beet greens8–11 mg
IodineSeaweed, cod, yogurt150 mcg
FluorideMustard, water, crab3–4 mg
SeleniumBrazil nuts, sardines, macadamia nut55 mcg

This is not to confuse you, but to guide you. So that you are aware that when you consume a variety of ingredients in different formats you are getting micro-nutrients daily for your required intake. If your diet isn’t varied, colourful as well then you are definitely missing out on micro-nutrients for your body to heal, thrive and perform. More info, down here:

CONSUME A RAINBOW and see your body thrive. 🙂 And don’t forget to check my IGTV on understanding how excess vitamins and minerals can damage your body

Are you an insider yet? If not sign up on the newsletter from here as I only share some goodies there, which I don’t share anywhere else.

In case you haven’t signed up yet, JOIN MY FREE CW TRIBE. I will share information that I just don’t share with anywhere else. And start becoming a healthier YOU.

In case you need help sorting your health, with the right kind of nutrition, and just the right kind of the accountability reach out through the form or email me at [email protected]. In case you need to check out the services I offer, read it here.

Stay connected with me on Instagram (look out for the green hearts for all the success stories of my lovely clients, served and helped) or facebook.