Uploaded September 2023 | Updated September 2026, 2 days ago
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.
*TIME STAMPS*
Note: This is an abbreviated list of all the sources and links we used for this episode. Please see the full list of sources and links here: strongerbyscience.com/podcast-episode-120
0:00 Intro
0:20 Recommendations and good vibes
Lyndsey – Bottoms: en.wikipedia.org/wiki/Bottoms_(film)
Davie High fight club: youtube.com/watch?v=SELpq7OJg6E
Greg – Telemarketers: en.wikipedia.org/wiki/Telemarketers_(TV_series)
Reply All “Long Distance”: gimletmedia.com/shows/reply-all/6nh3wk
8:45 Housekeeping notes
MacroFactor Annual Report: macrofactorapp.com/annual-report-2023
Episode 1 in the Micronutrient Series: sbspod.com/episodes/micronutrients-deserve-more-attention
14:53 History of RDAs and Government Micronutrient Recommendations
Micronutrient series on the website: macrofactorapp.com/articles/micronutrients
Micronutrient content in the MacroFactor knowledge base: help.macrofactorapp.com/en/collections/13-nutrients
37:13 Understanding Micronutrient Targets and the DRI Framework
General framework: efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2010.1458
How ULs are determined: ncbi.nlm.nih.gov/books/NBK222879
59:52 How EARs, RDAs, and LTIs are Determined
Figure showing data used to define calcium DRVs: macrofactorapp.com/wp-content/uploads/2023/08/Micronutrients-02.png (from this article: macrofactorapp.com/understanding-nutrient-targets/)
1:21:21 General discussion of the implications of imprecise research and large inter-individual variability
Note: I was right about magnesium (pubmed.ncbi.nlm.nih.gov/11794633/), 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.
1:49:30 The Relative Imprecision of Micronutrient Tracking (and WHY micronutrient content can differ so much within a single food)
Why labeling error generally doesn’t matter much for calorie (and macronutrient) tracking: strongerbyscience.com/nutrition-labels
2:22:27 Why it can be challenging to track your micronutrient intake in the first place
Nutrient reporting frequencies in the UK: macrofactorapp.com/wp-content/uploads/2023/08/Micronutrients-Part-3-tables-01-1.png (from this study: ncbi.nlm.nih.gov/pmc/articles/PMC6609072/; discussed in this article: macrofactorapp.com/micronutrient-tracking/)
2:28:39 Wrap-up and conclusions
2:35:49 Depressing final thought
GAIN: gainhealth.org
2:42:16 Cool, less depressing final thought
Fun video about cod and the Vikings: youtube.com/watch?v=BtCNBh0AsWM
*MORE FROM THE SBS TEAM*
Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. strongerbyscience.com/newsletter
Join the SBS Facebook group and Subreddit.
facebook.com/groups/StrongerByScienceCommunity
reddit.com/r/macrofactor
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. macrofactorapp.com
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. strongerbyscience.com/coaching
*RECOMMENDED PRODUCTS*
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. massresearchreview.com
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. bulksupplements.com
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.
*TIME STAMPS*
Note: This is an abbreviated list of all the sources and links we used for this episode. Please see the full list of sources and links here: strongerbyscience.com/podcast-episode-120
0:00 Intro
0:20 Recommendations and good vibes
Lyndsey – Bottoms: en.wikipedia.org/wiki/Bottoms_(film)
Davie High fight club: youtube.com/watch?v=SELpq7OJg6E
Greg – Telemarketers: en.wikipedia.org/wiki/Telemarketers_(TV_series)
Reply All “Long Distance”: gimletmedia.com/shows/reply-all/6nh3wk
8:45 Housekeeping notes
MacroFactor Annual Report: macrofactorapp.com/annual-report-2023
Episode 1 in the Micronutrient Series: sbspod.com/episodes/micronutrients-deserve-more-attention
14:53 History of RDAs and Government Micronutrient Recommendations
Micronutrient series on the website: macrofactorapp.com/articles/micronutrients
Micronutrient content in the MacroFactor knowledge base: help.macrofactorapp.com/en/collections/13-nutrients
37:13 Understanding Micronutrient Targets and the DRI Framework
General framework: efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2010.1458
How ULs are determined: ncbi.nlm.nih.gov/books/NBK222879
59:52 How EARs, RDAs, and LTIs are Determined
Figure showing data used to define calcium DRVs: macrofactorapp.com/wp-content/uploads/2023/08/Micronutrients-02.png (from this article: macrofactorapp.com/understanding-nutrient-targets/)
1:21:21 General discussion of the implications of imprecise research and large inter-individual variability
Note: I was right about magnesium (pubmed.ncbi.nlm.nih.gov/11794633/), 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.
1:49:30 The Relative Imprecision of Micronutrient Tracking (and WHY micronutrient content can differ so much within a single food)
Why labeling error generally doesn’t matter much for calorie (and macronutrient) tracking: strongerbyscience.com/nutrition-labels
2:22:27 Why it can be challenging to track your micronutrient intake in the first place
Nutrient reporting frequencies in the UK: macrofactorapp.com/wp-content/uploads/2023/08/Micronutrients-Part-3-tables-01-1.png (from this study: ncbi.nlm.nih.gov/pmc/articles/PMC6609072/; discussed in this article: macrofactorapp.com/micronutrient-tracking/)
2:28:39 Wrap-up and conclusions
2:35:49 Depressing final thought
GAIN: gainhealth.org
2:42:16 Cool, less depressing final thought
Fun video about cod and the Vikings: youtube.com/watch?v=BtCNBh0AsWM
*MORE FROM THE SBS TEAM*
Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. strongerbyscience.com/newsletter
Join the SBS Facebook group and Subreddit.
facebook.com/groups/StrongerByScienceCommunity
reddit.com/r/macrofactor
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. macrofactorapp.com
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. strongerbyscience.com/coaching
*RECOMMENDED PRODUCTS*
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. massresearchreview.com
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. bulksupplements.com
