In this episode (which is Part 2 of our micronutrient series), Greg and Lyndsey discuss nutrient targets: where they come from, what they mean, and how to think about them. They also talk about the relative imprecision of micronutrient tracking, why micronutrient content can differ so much within a single food, and why it can be challenging to track your micronutrient intake in the first place.
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TIME STAMPS
Intro (0:00)
Recommendations and good vibes (0:20)
Housekeeping notes (8:45)
Recommended products and more from the SBS team (11:50)
- Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
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Episode 1 in the Micronutrient Series
History of RDAs and Government Micronutrient Recommendations (14:53)
DRI development retrospective
Ongoing DRV-related publications from the EFSA
Micronutrient series on the website
Micronutrient content in the MacroFactor knowledge base
Understanding Micronutrient Targets and the DRI Framework (37:13)
How EARs, RDAs, and LTIs are Determined (59:52)
General discussion of the implications of imprecise research and large inter-individual variability (1:21:21)
- Note: I was right about magnesium, and wrong about calcium. Calcium carbonate is the more common version in supplements (not oxide). Chelated calcium is generally a bit better than calcium carbonate, but the difference between calcium carbonate and chelated calcium isn’t NEARLY as large as the difference between magnesium oxide and chelated magnesium.
The relative imprecision of micronutrient tracking (and WHY micronutrient content can differ so much within a single food) (1:49:30)
Why it can be challenging to track your micronutrient intake in the first place (2:22:27)
Wrap-up and conclusions (2:28:39)
Depressing final thought (2:35:49)
Cool, less depressing final thought (2:42:16)
MORE FROM THE SBS TEAM
RECOMMENDED PRODUCTS
- Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
