Some lifters are only interested in macros, and so they only care about rice, chicken breasts, and every other turn around.

But besides macros, You should also know that “micronutrients” are very important. Even more important for heavy lifters because the harder it is to train, the more costly it takes for the average person. Of course, the bodybuilder wants muscles to be one thing. But a perfectly healthy person would exercise better than a deficient person. So if possible, eat a wide variety of foods.

Micronutrients are divided into “vitamins” group and “minerals & trace elements” groups. The human body can’t make many vitamins or often can’t produce enough vitamins, so you have to get healthy nutrition from outside.

Group of Vitamins

Groups, use, and source of vitamins are the following:

 Retinol (vitamin A)

Vitamin-A is good for what?

Vitamin-A is helpful for:

    • Skin
    • Hair
    • Eyes
    • Blood
    • Skin Mucous Membranes
    • Fertility

Vitamin-A is used for what?

Those who sit a lot in front of a computer should pay attention to vitamin A. Their eyes have receptors that respond to light / dark changes to produce more “rhodopsin.” To produce rhodopsin, vitamin A is required.

What are the sources of vitamin-A?

Provitamin A (beta-carotene) commonly found in:

    • Green vegetables
    • Retinol in milk
    • Butter
    • Cheese
    • Margarine




Thiamin (vitamin B1)

Vitamin-B1 is good for what?

Vitamin-A is helpful for:

    • Memory
    • Spirit
    • Nerves
    • Manipulation Of Carbs
    • Digestion
    • Hearts
    • Energy

Vitamin-B1 is used for what?

Anyone who smokes regularly or drinks a lot of coffee should take a vitamin supplement B1.

What are the sources of vitamin-A?

Sources of Vitamin-B1 are the following:

    • Pork
    • Offal
    • Nuts
    • Legumes

 Riboflavin (vitamin B2)

Vitamin-B2 is good for what?

Vitamin-B2 is helpful for:

    • Skin
    • Hair
    • Energy Cells
    • Respiration Cells
    • Metabolic For Macros
    • Childbirth
    • Thyroid Gland

Vitamin-B2 is used for what?

Those who work under a lot of stress (a lot of stress) should pay attention to vitamin B2.

What are the sources of vitamin-B2?

Sources of Vitamin-B2 are the following:

    • Beef
    • Tofu
    • Low-fat milk
    • Salmon

Niacin (vitamin B3)

Vitamin-B3 is good for what?

Vitamin-B3 is helpful for:

    • Nervous system
    • Production of sex hormones
    • Plasticizing
      Beautiful skin,
    • Lowering cholesterol
    • Absorbing oxygen for the blood

Vitamin-B3 is used for what?

Those who eat a lot of sweets, candies, soft drinks will easily become deficient B3.

What are the sources of vitamin-B3?

Sources of Vitamin-B3 are the following:

    • Liver
    • Lean meat
    • Nuts
    • Legumes (available as tryptophan)



Pantothenic acid (vitamin B5)

Vitamin-B5 is good for what?

Vitamin-B5 is helpful for:

    • Color pigmentation for hair
    • Gray hair reduction
    • Metabolic for macros
    • Cartilage
    • Connective tissue
    • Mental focus

Vitamin-B5 is used for what?

When some people wake up, they feel tired and can’t stand up. Maybe it’s a lack of vitality B5.

What are the sources of vitamin-B5?

Sources of Vitamin-B5 are the following:

    • Fortified cereals
    • Organ meats (liver, kidney)
    • Beef
    • Chicken breast
    • Mushrooms
    • Avocado
    • Nuts
    • Seeds

Pyridoxine (vitamin B6)

Vitamin-B6 is good for what?

Vitamin-B5 is helpful for:

    • Metabolic for protein
    • Balance blood sugar
    • Health for pregnant women
    • Metabolic in brain

Vitamin-B6 is used for what?

Anyone who eats too much protein should add some B6.

What are the sources of vitamin-B6?

Sources of Vitamin-B6 are the following:

    • Pork
    • Poultry such as chicken or turkey
    • Some fish
    • Peanuts
    • Soya beans
    • Wheat germ
    • Oats Bananas



 Biotin (vitamin B7)

Vitamin-B7 is good for what?

Vitamin-B7 is helpful for:

    • Skin and hair
    • Stable blood sugar (stable blood glucose)
    • Metabolic fat
    • Good for the mental health
    • Economic cells
    • Muscle cells

Vitamin-B7 is used for what?

Biotin is produced in the intestines from bacteria. Anyone who drinks a lot of alcohol beer and attracts nicotine (nicotine) destroys those bacteria and often suffers from biotin deficiency. If you want beautiful skin and hair, you need biotin. Better than all masked elephant balm.

What are the sources of vitamin-B7?

Sources of Vitamin-B7 are the following:

    • Beef liver
    • Eggs (cooked)
    • Salmon
    • Avocados
    • Pork
    • Sweet potato
    • Nuts
    • Seeds

Folic acid (vitamin B9 / B11 / M)

Good for what?

    • Red blood production
    • Good for pregnant women
    • Release serotonin and noradrenalin
    • Good for hair
    • Good digestion

Used for what?

Before trying to give birth, mothers should add folic acid, which can prevent pregnancy.

What are the sources?

Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli) beans

    • Peanuts
    • Sunflower seeds
    • Fresh fruits
    • Fruit juices
    • Whole grains
    • Seafood

Cobalamin (vitamin B12)

Good for what?

    • Bone-building
    • Fat extraction
    • Brain
    • Red blood production
    • Muscle performance
    • DNA / RNA

Vitamin-B12 is used for what?

Vegans often lack B12 because the body can only absorb B12 from meat, eggs, and milk. Vegetarians should take note and supplement B12.

What are the sources?

Vitamin B12 is naturally found in:

    • Animal products
    • Eggs
    • Meat
    • Poultry
    • Milk
    • Milk products



Ascorbic acid (vitamin C)

Good for what?

    • Resistance is antioxidant to fight free radicals
    • Skin stretches and smooth
    • Absorbs calcium
    • Good for beneficial
    • Suppler blood vessels

Vitamin-C is used for what?

People who smoke a lot will increase free radicals in the body. Vitamin C depletes more quickly.

What are the sources of Vitamin C?

    • Citrus fruits
    • Brussels sprout
    • Tomatoes, and tomato juice
    • Broccoli
    • Red and green peppers
    • Kiwifruit
    • Strawberries
    • Cantaloupe
    • Potatoes are major contributors of vitamin C to the American diet

Tocopherol (vitamin E)

Good for what?

Anti-free radicals, wound healing, sperm production, blood circulation, and reducing scarring are good for the heart.

Vitamin-C is used for what?

People who exercise need vitamin E. Exercising will make the body absorb oxygen. This is both good and bad. Too much oxygen creates too many free radicals. We need anti-oxidants, e.g., vitamin E, to “catch” them.

What are the sources of Vitamin E?

    • Wheat germ oil
    • Sunflower
    • Safflower
    • Peanut butter
    • Beet greens
    • Spinach
    • Soybean oil
    • Red bell pepper
    • Almonds
    • Peanuts
    • Sunflower seeds
    • Collard greens
    • Pumpkin

Calciferol (vitamin D)

Vitamin-D is good for what?

Vitamin-B7 is helpful for:

    • Building bones
    • Teeth
    • Nerves

Vitamin-D is used for what?

In terms of biochemistry, then vitamin D is a hormone. Related science is the lack of vitamin D will be more likely to suffer from low male hormones. So you guys don’t avoid the sun too much white ham. Source vitamin D is best from the Ultra Violet rays of the sun.

What are the sources of vitamin-D?

Oily fish – such as salmon, sardines, herring and mackerel, red meat, liver, egg yolks, fortified foods – such as some fat spreads and breakfast cereals.



Phyllochinon (vitamin K)

Vitamin-D is good for what?

Vitamin-K is helpful for:

  • Regulate blood coagulation
  • Activates plant-building
  • Anti-cancer

Vitamin-K is used for what?

Vitamin K also has two faces. Vitamins, on the one hand, hormones on the other. Vitamin K prevents calcium from accumulating calcium in the circuit (!!!), which is very likely to cause death.

What are the sources of vitamin K?

Sources of Vitamin-K are the following:

    • Kale
    • Mustard
    • Swiss chard
    • Collard greens
    • Natto
    • Spinach
    • Broccoli
    • Brussels sprouts
    • Beef liver
    • Pork chops
    • Chicken
    • Goose liver paster
    • Green beans
    • Prunes
    • Kiwi
    • Soybean oil

Should We Use Multivitamins?

In general, multivitamin use does not appear harmful and offers little benefit in terms of public health protection for long-term users. In addition, logically, when you eat less, you eat less both micronutrients, and some studies on popular diets have found true micronutrient deficiencies. Hence, I would recommend taking a high-quality daily multivitamin during weight gain, but don’t overdose.



If you are on a weight gain diet, this won’t be required, but it may help. However, a multivitamin is not the reason to eat a poor diet, but the better solution is to try to achieve a balanced healthy diet. The reason is that food is much more complex than macros and microphones alone.

Plant foods contain phytonutrients (phytonutrients), and animal foods contain zoonutrient (animal nutrients); Nutrients are not classified as vitamins or minerals but have great health benefits. So your mother was right when she told you to eat more vegetables.

My final note is that you should have a blood test before taking vitamins and minerals as a supplement to make sure you are not overeating or missing any trace elements to the shortage.

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