A recent study underlined the importance of not only prioritizing micronutrients, but also not missing the micronutrients! I broke down the full study on this episode of the Optimal Protein Podcast.
Here is a comprehensive list of muscle-boosting, micronutrient-rich foods, categorized by the key nutrients from the study. These foods will help support strength, muscle growth, and recovery, especially for women who want to optimize their training and avoid deficiencies.
Muscle-Boosting Micronutrient-Rich Foods
1. Vitamin D (Muscle Function & Strength)
• Salmon
• Sardines
• Mackerel
• Cod liver oil
• Egg yolks
• Fortified dairy (milk, yogurt, cheese)
• Fortified plant-based milks (almond, soy, oat)
• Mushrooms (especially UV-exposed varieties)
2. Vitamin B12 (Red Blood Cell Production & Energy for Muscle Recovery)
• Beef (grass-fed preferred)
• Lamb
• Chicken
• Turkey
• Fish (salmon, tuna, trout, sardines)
• Shellfish (clams, oysters, mussels)
• Eggs
• Dairy (milk, yogurt, cheese)
3. Iron (Oxygen Delivery to Muscles & Performance)
• Red meat (beef, lamb, venison)
• Organ meats (liver, kidney)
• Chicken
• Turkey
• Fish (tuna, sardines)
• Shellfish (oysters, clams, mussels)
• Legumes (lentils, chickpeas, black beans)
• Tofu & tempeh
• Dark leafy greens (spinach, kale, Swiss chard)
• Pumpkin seeds
• Quinoa
• Fortified cereals
🔑 Tip: Pair iron sources with Vitamin C-rich foods (citrus, bell peppers, strawberries) for better absorption.
4. Magnesium (Muscle Relaxation & Recovery)
• Dark leafy greens (spinach, chard, kale)
• Nuts (almonds, cashews, Brazil nuts)
• Seeds (pumpkin seeds, flaxseeds, chia seeds)
• Avocados
• Dark chocolate (85%+ cacao)
• Legumes (black beans, chickpeas, lentils)
• Whole grains (quinoa, brown rice, oats)
• Fatty fish (salmon, mackerel)
5. Potassium (Muscle Contractions & Hydration Balance)
• Avocados
• Bananas
• Sweet potatoes
• White potatoes
• Spinach
• Beets
• Oranges & citrus fruits
• Coconut water
• Beans (kidney beans, black beans)
• Yogurt
6. Vitamin E (Muscle Recovery & Anti-Inflammation)
• Almonds
• Sunflower seeds
• Hazelnuts
• Peanut butter
• Olive oil
• Spinach
• Swiss chard
• Butternut squash
• Avocados
Additional Protein-Rich Whole Foods That Also Contain These Nutrients
These foods provide both protein and essential micronutrients to support strength and muscle growth:
🐟 Fatty Fish (Salmon, tuna, sardines, trout) – High in Vitamin D, B12, Iron, Magnesium
🥩 Lean Meats (Beef, lamb, bison, venison) – High in Iron, B12, and Zinc
🍳 Eggs – Great for B12, Vitamin D, and protein
🥑 Avocados – Provide Magnesium, Potassium, and Vitamin E
🥜 Nuts & Seeds – Great for Magnesium, Vitamin E, and protein
🥗 Dark Leafy Greens – Loaded with Iron, Magnesium, and Potassium
🍠 Sweet Potatoes – Great source of Potassium and complex carbs
How to Use This List
• Include at least one of these foods in every meal to ensure you’re covering key nutrients.
• Prioritize whole food sources before considering supplementation.
• For plant-based eaters, focus on legumes, seeds, nuts, fortified foods, and strategic supplementation if needed.