Vass
17 year old hardmaxxer
- Joined
- Dec 21, 2025
- Posts
- 889
- Reputation
- 1,355
Micronutrients Guide
People commonly focus on macronutrients such as protein, carbohydrates, and fat. However, micronutrients are just as important, and deficiencies in them can negatively impact your looks.
It is easy to calculate your micronutrient intake, and then you can supplement your missing micronutrients. Most people are very deficient. Even if you think you are eating "healthy," you are likely not hitting all your micronutrient requirements perfectly.
Of course, the human body is capable of powerful adaptations (you can survive on only rice). However, it will come at a cost, and that cost is your health and looks.
A little bit of liver will cover a huge amount of your nutritional deficiencies. Liver does not cover your entire micronutrient profile, but it takes care of a large amount, and if you are eating a "normal" diet alongside it, you will be covering much more of your micronutrient requirements than the average person.
You can order liver online; however, a neat trick is ordering bulk liver powder on Amazon. These are easier to obtain. They are usually not cheaper because you are paying for both the liver and the powder processing. However, you may be able to find bulk versions that are cheaper.
For example:
Example:
6.25 ÷ 0.375 = 16.6666666667
This means:
16.6666666667 × 500mg = 8.33g
So approximately 8.33g of that specific beef liver powder would be equal to 25g of solid beef liver.
Do your research and find a good multivitamin because some cheap out and scam you.
For example, some multivitamins will have zinc in the form of zinc oxide, which has very low bioavailability. You want one with zinc glycinate, for example.
Multivitamins are usually designed to hit your entire micronutrient profile. However, they are less bioavailable, and you can absolutely pair them with liver or liver powder.
They are most abundant in high-fat foods and are much better absorbed into your bloodstream when you eat them with fat.
The fat-soluble vitamins:
Any food containing fat will work.
Good options include:
They enter your bloodstream, and anything your body does not need is eliminated through your urine.
Since water-soluble vitamins do not last long in your body, they need to be replenished frequently.
The water-soluble vitamins are:
1 liter per 20 kilograms of bodyweight
Always keep yourself hydrated by drinking many times throughout the day, but not a large amount at each occasion.
Avoid drinking from plastic bottles, and do not worry too much about the fluoride meme, as there are very few places where fluoride is added to drinking water.
The ones with high magnesium content are generally the most useful.
@mariniguy @Senescence @kdev @Egg @Blobmob
People commonly focus on macronutrients such as protein, carbohydrates, and fat. However, micronutrients are just as important, and deficiencies in them can negatively impact your looks.
It is easy to calculate your micronutrient intake, and then you can supplement your missing micronutrients. Most people are very deficient. Even if you think you are eating "healthy," you are likely not hitting all your micronutrient requirements perfectly.
Of course, the human body is capable of powerful adaptations (you can survive on only rice). However, it will come at a cost, and that cost is your health and looks.
How to Hit Your Micronutrients
Many people supportive of a primal diet will know that liver is one of the most nutrient-dense foods on the planet.A little bit of liver will cover a huge amount of your nutritional deficiencies. Liver does not cover your entire micronutrient profile, but it takes care of a large amount, and if you are eating a "normal" diet alongside it, you will be covering much more of your micronutrient requirements than the average person.
You can order liver online; however, a neat trick is ordering bulk liver powder on Amazon. These are easier to obtain. They are usually not cheaper because you are paying for both the liver and the powder processing. However, you may be able to find bulk versions that are cheaper.
Liver Powder Conversion
Dosages of solid liver and liver powder are different. You can use a protein conversion rate.For example:
- 100g of beef liver has around 25g of protein.
- If you want to take 25g of beef liver per day, that would contain roughly 6.25g of protein.
Example:
- 500mg liver powder per serving
- 375mg protein per serving
6.25 ÷ 0.375 = 16.6666666667
This means:
16.6666666667 × 500mg = 8.33g
So approximately 8.33g of that specific beef liver powder would be equal to 25g of solid beef liver.
Multivitamins
Another way you can hit your micronutrients is with a multivitamin.Do your research and find a good multivitamin because some cheap out and scam you.
For example, some multivitamins will have zinc in the form of zinc oxide, which has very low bioavailability. You want one with zinc glycinate, for example.
Multivitamins are usually designed to hit your entire micronutrient profile. However, they are less bioavailable, and you can absolutely pair them with liver or liver powder.
Fat-Soluble Vitamins
Fat-soluble vitamins are similar to oil and do not dissolve in water.They are most abundant in high-fat foods and are much better absorbed into your bloodstream when you eat them with fat.
The fat-soluble vitamins:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
Maximizing Absorption
If you are supplementing fat-soluble vitamins, make sure to consume fat with them to maximize bioavailability.Any food containing fat will work.
Good options include:
- Butter
- Milk
Water-Soluble Vitamins
Water-soluble vitamins are not stored long-term like fat-soluble vitamins.They enter your bloodstream, and anything your body does not need is eliminated through your urine.
Since water-soluble vitamins do not last long in your body, they need to be replenished frequently.
The water-soluble vitamins are:
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic Acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folic Acid)
- Vitamin B12 (Cobalamin)
- Vitamin C (Ascorbic Acid)
Hydration
I recommend a daily water intake level of at least:1 liter per 20 kilograms of bodyweight
Always keep yourself hydrated by drinking many times throughout the day, but not a large amount at each occasion.
Avoid drinking from plastic bottles, and do not worry too much about the fluoride meme, as there are very few places where fluoride is added to drinking water.
Mineral Water
Mineral water can be a good supplement if you can get it in glass bottles.The ones with high magnesium content are generally the most useful.
@mariniguy @Senescence @kdev @Egg @Blobmob
