Minerals and Vitamins You Should Take Daily For Health and Performance

In our present day we are constantly being bombarded with deals and false promises of better health.

It seems someone is always trying to sell us the next best thing we must get.

There are some however which have proven to be useful.

I would never say anyone must get a supplement.

You can live a healthy and prosperous life without ever taking any.

Some may benefit more than others.

It depends on the individual.

If you are going to take any here are the minerals and vitamins you should take daily for health and performance.

Before we begin I would like to say I am not a medical professional. Prior to taking any over-the-counter drugs, medications, herbs or supplements ensure you consult a physician for advice and a full evaluation.

Let us continue with the minerals and vitamins you should take daily for health and performance.


Vitamin D3 – Vitamins You Should Take Daily

Vitamin D3 is my first recommendation for vitamins you should take daily.

This is one of the most beneficial supplements anyone can take. In our modern age we don’t get enough sunlight compared to our ancestors. Sunlight is the primary method by which we get vitamin D3.

It is extremely hard to get enough of it through the diet alone. Unless you work outside all day in the sun you are probably deficient. This is especially the case in the winter time or if you live in darker country.

As a result most people are deficient in vitamin D3. Supplementation is likely to be very useful.

When people talk about how sunlight helps with depression vitamin D3 has a large role to play. It will also improve your mood and energy levels.

Vitamin D3 helps with the absorption and utilization of calcium and magnesium. This will impact bone density and muscular contractions.

This will transfer over to better workouts in the gym and result in improved muscle gains.

If you are trying to lose body fat, having the correct vitamin D3 levels will help. The energy increase will cause you to be more active and result in more calories burned.



Zinc must be obtained through your diet either in supplement or food form. This is because it is one of the body’s 16 essential minerals.

We cannot produce zinc therefore it must be consumed.

We all know how important testosterone is for general health and vitality. A zinc deficiency is a common cause of low testosterone.

Doctors will often use zinc to increase the production of testosterone in these patients.

Zinc can improve the sperm count of men and help with overall prostate health as well.

Zinc is lost through sweat so if you are an active individual (you should be) this is important information.

If you are not getting a lot of zinc through your diet then supplementation may be necessary.

Foods high in zinc include legumes, lamb and beef. Vegans and vegetarians may also benefit from supplementing with zinc as their food sources are lower.


Magnesium is vital for the growth and repair of bones.

It is also important for the function of muscles and nerves.

For athletic performance, magnesium has a large role to play in energy production. A deficiency can result in worse recovery as well.

Foods high in magnesium include vegetables, legumes and whole grains. Generally foods high in fiber will be high in whole grains.

Here is  the magnesium content of common foods from USDA Nutrient Database

Food Milligrams
(mg) per
Almonds, dry roasted, 1 ounce 80 20
Spinach, boiled, ½ cup 78 20
Cashews, dry roasted, 1 ounce 74 19
Peanuts, oil roasted, ¼ cup 63 16
Cereal, shredded wheat, 2 large biscuits 61 15
Soymilk, plain or vanilla, 1 cup 61 15
Black beans, cooked, ½ cup 60 15
Edamame, shelled, cooked, ½ cup 50 13
Peanut butter, smooth, 2 tablespoons 49 12
Bread, whole wheat, 2 slices 46 12
Avocado, cubed, 1 cup 44 11
Potato, baked with skin, 3.5 ounces 43 11
Rice, brown, cooked, ½ cup 42 11
Yogurt, plain, low fat, 8 ounces 42 11
Breakfast cereals, fortified with 10{3711378c469cb0b0f2923e21da067e748d3928633920f885cee3cbec769ee698} of the DV for magnesium 40 10
Oatmeal, instant, 1 packet 36 9
Kidney beans, canned, ½ cup 35 9
Banana, 1 medium 32 8
Salmon, Atlantic, farmed, cooked, 3 ounces 26 7

If you are someone who follows a high protein, low carb diet this information may be useful.



ZMA is a combination of zinc, magnesium and vitamin B6.

If you are looking for a supplement that covers a lot of bases ZMA could be it.

The benefits of zinc and magnesium are listed above.

Vitamin B6 strengthens the immune system and helps for hormone balance.

Taken as part of ZMA, it can be one of the vitamins you should take daily.

Vitamin B12

This is for all the vegans out there. If you are not consuming any animal products then you may be deficient in vitamin B12.

A lot of athletes do supplement vitamin B12 as well so it does have its use in performance.

As a vegan, this should definitely be one of the vitamins you should take daily.


I Hope You Learned Something

I hope this post on minerals and vitamins you should take daily for health and performance was valuable.

Like I said, nobody has to get any supplements. These are the top ones I would recommend if they seem applicable to your situation.

By the way, if you don’t exercise and eat a healthy diet then nothing will save you.


Thanks for reading,

Stay tuned.

P.S Leave a comment down below to let me know what you think.

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2017-09-23T03:49:11-07:00 By |Fitness|5 Comments


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