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Biotin (Vitamin B7)

Item Details
Recommended Daily Dose 30 Β΅g
Why You Need It Vital for energy metabolism, healthy skin, hair, and nailsβ€”especially important if you’re stressed or notice hair/skin issues.
Top Food Sources - Eggs (cooked, 1): ~10 Β΅g
- Almonds (ΒΌ cup): ~1.5 Β΅g
- Sweet potatoes (1 medium): ~2.4 Β΅g
- Sunflower seeds (ΒΌ cup): ~2.6 Β΅g
- Mushrooms (1 cup): ~5.6 Β΅g
- Cheese (1 oz): ~0.4 Β΅g
- Peanuts (Β½ cup): ~4.9 Β΅g
Alternative Include multiple biotin-rich foods in daily meals
Supplement 30 Β΅g daily if diet is lacking

Calcium

Item Details
Recommended Daily Dose 1,000 mg
Why You Need It Crucial for strong bones and teeth, muscle function, and nerve signaling. May help reduce the risk of bone density loss over time.
Top Food Sources - Milk (1 cup): ~300 mg
- Yogurt (Β½ cup): ~200–250 mg
- Cheese (1–2 oz): ~200–300 mg
- Calcium-fortified OJ (1 cup): ~300 mg
- Tofu (calcium-set, Β½ cup): ~250–350 mg
- Kale (cooked, 1 cup): ~94 mg
- Broccoli (1 cup): ~62 mg
Alternative If dairy-free, rely on calcium-fortified products, leafy greens, and tofu
Supplement 500–600 mg calcium citrate or carbonate (taken in split doses) if dietary intake is low

Fiber

Item Details
Recommended Daily Dose 25–30 g
Why You Need It Aids digestion, stabilizes blood sugar, promotes healthy gut bacteria, and helps prevent mid-day energy crashes.
Top Food Sources - Lentils (1 cup): ~15 g
- Black beans (1 cup): ~15 g
- Chickpeas (1 cup): ~12 g
- Oats (Β½ cup dry): ~4 g
- Apples with skin (1 medium): ~4 g
- Sweet potatoes with skin (1 medium): ~4 g
- Chia seeds (1 oz): ~10 g
Alternative Combine fruits, vegetables, whole grains, and legumes throughout the day
Supplement Psyllium husk (5–10 g daily) if dietary fiber is insufficient

Iron

Item Details
Recommended Daily Dose Men: 8 mg
Women: 18 mg
Why You Need It Essential for oxygen transport in blood; helps prevent fatigue during long coding sessions or workouts
Top Food Sources - Red meat (3.5 oz): ~2.7 mg
- Chicken/turkey (3.5 oz): ~1.3 mg
- Lentils (1 cup): ~6.6 mg
- Spinach (cooked, 1 cup): ~6.4 mg
- Tofu (Β½ cup): ~3 mg
- Fortified cereals (1 serving): ~18 mg
- Kidney beans (1 cup): ~3.9 mg
Alternative Pair iron-rich foods with Vitamin C (e.g., bell peppers, citrus) to improve absorption
Supplement 10–15 mg daily if deficiency is suspected (consult a doctor for testing)

Magnesium

Item Details
Recommended Daily Dose 400 mg (for men)
Why You Need It Helps with muscle relaxation, energy production, and stress managementβ€”reduces tension from long coding sessions
Top Food Sources - Spinach (cooked, 1 cup): ~157 mg
- Almonds (1 oz): ~80 mg
- Black beans (1 cup): ~120 mg
- Dark chocolate (1 oz): ~65 mg
- Avocado (1 medium): ~58 mg
- Cashews (1 oz): ~74 mg
- Pumpkin seeds (1 oz): ~150 mg
Alternative Add leafy greens, nuts, seeds, and beans to meals and snacks
Supplement 200–300 mg (citrate or glycinate) daily, especially if stress or muscle tension is high

Omega-3 Fatty Acids

Item Details
Recommended Daily Dose 1,000–2,000 mg EPA+DHA
Why You Need It Supports brain health, reduces inflammation, and aids focusβ€”especially important for sedentary desk jobs
Top Food Sources - Salmon (3.5 oz): ~2,000 mg EPA+DHA
- Sardines (3 oz): ~1,000 mg
- Mackerel (3.5 oz): ~2,500 mg
- Walnuts (1 oz): ~2,500 mg ALA
- Flaxseeds (1 Tbsp): ~2,300 mg ALA
- Chia seeds (1 oz): ~4,900 mg ALA
- Herring (3 oz): ~1,700 mg EPA+DHA
Alternative Incorporate fatty fish (2–3 times a week) or plant-based options (walnuts, flax, chia)
Supplement Fish oil or algae-based Omega-3 capsules (1,000–2,000 mg EPA+DHA daily)

Protein

Item Details
Recommended Daily Dose ~1.6–2.2 g per kg body weight (e.g., 120–150 g total for a 70 kg individual)
Why You Need It Builds and repairs muscle; provides sustained energyβ€”essential for workouts and long coding sessions
Top Food Sources - Chicken breast (3.5 oz): ~31 g
- Turkey (3.5 oz): ~29 g
- Greek yogurt (Β½ cup): ~10 g
- Lentils (1 cup): ~18 g
- Eggs (1 large): ~6 g
- Black beans (1 cup): ~15 g
- Tofu (Β½ cup): ~10 g
- Salmon (3.5 oz): ~25 g
Alternative Plant-based proteins (tofu, tempeh, seitan) if avoiding animal products
Supplement Whey or plant-based protein powder (1–2 scoops daily) to meet protein goals

Vitamin A

Item Details
Recommended Daily Dose 900 Β΅g RAE (for men)
Why You Need It Vital for vision, immune function, and skin health. Also supports cell growth and maintenance
Top Food Sources - Sweet potatoes (1 medium): ~1,000 Β΅g RAE
- Carrots (Β½ cup cooked): ~665 Β΅g RAE
- Spinach (cooked, Β½ cup): ~472 Β΅g RAE
- Butternut squash (Β½ cup): ~572 Β΅g RAE
- Cantaloupe (1 cup): ~270 Β΅g RAE
- Red bell pepper (Β½ cup): ~117 Β΅g RAE
- Mango (1 cup): ~181 Β΅g RAE
Alternative Include a variety of colorful fruits and vegetables
Supplement 2,500–3,000 IU (or ~750–900 Β΅g RAE) in a multivitamin if diet is lacking; avoid excessive intake

Vitamin B12

Item Details
Recommended Daily Dose 2.4 Β΅g
Why You Need It Essential for red blood cell formation, nerve function, and DNA synthesis. May reduce fatigue and neurological issues if deficient.
Top Food Sources - Clams (3 oz): ~84 Β΅g
- Liver (3 oz): ~70–80 Β΅g
- Salmon (3.5 oz): ~4.8 Β΅g
- Tuna (3.5 oz): ~2.5 Β΅g
- Milk (1 cup): ~1.2 Β΅g
- Eggs (1 large): ~0.6 Β΅g
- Fortified plant milks (1 cup): ~1–2 Β΅g
Alternative For vegetarians/vegans, rely on fortified foods (cereals, plant milks) or supplements
Supplement 250–500 Β΅g (cyanocobalamin or methylcobalamin) a few times/week, or a low-dose daily

Vitamin C

Item Details
Recommended Daily Dose 90 mg (for men)
Why You Need It Potent antioxidant that supports immune health and collagen synthesis; may reduce fatigue and help with iron absorption
Top Food Sources - Oranges (1 medium): ~70 mg
- Bell peppers (Β½ cup): ~95 mg
- Strawberries (Β½ cup): ~49 mg
- Kiwi (1 medium): ~71 mg
- Pineapple (1 cup): ~79 mg
- Broccoli (Β½ cup cooked): ~51 mg
- Tomatoes (1 medium): ~20 mg
Alternative Incorporate fresh fruits/veggies daily or add them to smoothies
Supplement 500–1,000 mg daily if diet is lacking

Vitamin D

Item Details
Recommended Daily Dose 600–2,000 IU
Why You Need It Supports bone health, immune function, and mood; especially important for those who spend long hours indoors coding
Top Food Sources - Salmon (3.5 oz): ~450 IU
- Mushrooms (sun-exposed, 1 cup): ~300 IU
- Fortified milk (1 cup): ~100 IU
- Sardines (2): ~150 IU
- Egg yolk (1): ~40 IU
- Fortified OJ (1 cup): ~100 IU
- Cod liver oil (1 tsp): ~450 IU
Alternative 15–20 minutes of direct sun exposure (arms/face) a few times a week
Supplement 1,000–2,000 IU Vitamin D3 daily if sun exposure is limited

Vitamin E

Item Details
Recommended Daily Dose 15 mg
Why You Need It Powerful antioxidant that supports skin and immune health; beneficial for stressed or busy lifestyles
Top Food Sources - Sunflower seeds (1 oz): ~7.4 mg
- Almonds (1 oz): ~7.3 mg
- Hazelnuts (1 oz): ~4.3 mg
- Peanut butter (1 Tbsp): ~2.5 mg
- Avocado (Β½): ~2 mg
- Spinach (cooked, 1 cup): ~1.9 mg
- Wheat germ oil (1 Tbsp): ~20 mg
Alternative Incorporate nuts, seeds, and avocado in daily meals
Supplement 15 mg daily if dietary sources are insufficient

Zinc

Item Details
Recommended Daily Dose Men: 11 mg
Women: 8 mg
Why You Need It Supports immune function, wound healing, and cognitive performanceβ€”useful for intense coding sprints
Top Food Sources - Oysters (3 oz): ~74 mg
- Beef (3 oz): ~4.8 mg
- Pumpkin seeds (1 oz): ~2.2 mg
- Chickpeas (1 cup): ~2.5 mg
- Cashews (1 oz): ~1.6 mg
- Eggs (1 large): ~1.2 mg
- Dairy (1 cup): ~1 mg
Alternative Spread out zinc-rich snacks (nuts, seeds) throughout the day
Supplement 10–15 mg daily

Quick Programmer Tips

  • Meal Prep
    Cook proteins, grains, and veggies in advance to save time.
  • Healthy Snacks
    Keep nuts, seeds, or fruit at your desk to avoid junk food.
  • Hydration
    Aim for 2–3 liters of water daily to maintain focus and reduce fatigue.
  • Movement Breaks
    Take short walks or stretch every couple of hours to improve circulation and relieve stress.
Muscle Group Exercise(s) Effectiveness
Quadriceps High-Bar Squat πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Elite compound, full range)
Bulgarian Split Squat πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Unilateral + stability)
Leg Press πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Heavy, joint-safe overload)
Leg Extension πŸ”₯πŸ”₯πŸ”₯ (Isolation, rectus femoris focus)
Hamstrings Stiff-Legged Deadlift πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Lengthened overload)
Romanian Deadlift πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Stretch + control)
Seated Leg Curl πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Top isolation move)
Nordic Hamstring Curl πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Eccentric focused strength)
Glutes Hip Thrust (Barbell) πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Peak contraction focus)
Deep High-Bar Squat πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Full ROM = stretch stimulus)
Bulgarian Split Squat πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Glute + quad control)
Chest Cambered Bar Incline Bench Press πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Upper chest stretch & press)
Dips (Chest-leaning) πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Lower chest king)
Bench Press (Barbell) πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Mass builder, scalable)
Pec Deck / Cable Fly πŸ”₯πŸ”₯πŸ”₯ (Isolation, constant tension)
Back (Lats) Pull-Ups πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Vertical pull gold standard)
Barbell Bent-Over Rows πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Mid-back mass builder)
Seated Cable Row πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Controlled mid-back tension)
Deltoids Overhead Press πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Front + side delt compound)
Super ROM Lateral Raise πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Best side delt isolation)
Face Pulls πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Rear delt + rotator health)
Rear Delt Row (Incline or Chest-Supported) πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Posterior delt development)
Triceps Skull Crusher πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Long head stretch = growth)
Dips πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Compound overload)
Overhead Dumbbell Extension πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Long head focus)
Cable Pushdown (Rope or Bar) πŸ”₯πŸ”₯πŸ”₯ (Finisher or volume tool)
Biceps Seated Incline Dumbbell Curl πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Lengthened stretch position)
Barbell / EZ Bar Curl πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Heavy, compound isolation)
Hammer Curl πŸ”₯πŸ”₯πŸ”₯ (Brachialis + forearm)
Concentration Curl πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Peak contraction)
Calves Standing Calf Raise πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Gastroc focus, heavy load)
Seated Calf Raise πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Soleus isolation)
Donkey Calf Raise / Leg Press Calf Raise πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Full ROM + heavy loading)
Core Hanging Leg Raise / Captain’s Chair πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Lower abs, full ROM)
Ab Wheel Rollout πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Anti-extension strength)
Plank (and Weighted Variations) πŸ”₯πŸ”₯πŸ”₯ (Isometric brace + endurance)
Cable Woodchop / Pallof Press πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Oblique & anti-rotation work)
Back Extension (Reverse Hyper or Traditional) πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Spinal erectors + glutes)

πŸ§β€β™‚οΈ Anterior Pelvic Tilt & Bad Posture Correction Exercises

Target Area Exercise / Stretch Effectiveness
Hip Flexors (Tight) Half-Kneeling Hip Flexor Stretch πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Fixes tilted pelvis root)
Couch Stretch (quad+hip combo) πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Deep front chain opener)
Quads (Tight) Standing Quad Stretch / Lying Quad Stretch πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Supports pelvic neutrality)
Glutes (Weak) Glute Bridge (Hold & Reps) πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Activates posterior chain)
Banded Monster Walks / Lateral Steps πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Glute medius activation)
Abs (Weak) Dead Bug / Posterior Pelvic Tilt Drill πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Corrects lumbar curve)
RKC Plank (Glute + core combo) πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Core engagement with tension)
Lower Back (Tight) Child’s Pose / Knees-to-Chest Stretch πŸ”₯πŸ”₯πŸ”₯ (Lumbar decompression)
Cat-Cow (Spine mobility) πŸ”₯πŸ”₯πŸ”₯ (Loosens hips + spine)
Pecs/Shoulders Doorway Stretch πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Releases forward-rolled shoulders)
Wall Angels / Y-T-W Raises πŸ”₯πŸ”₯πŸ”₯πŸ”₯ (Postural scapular control)
Hamstrings Seated or Standing Hamstring Stretch πŸ”₯πŸ”₯πŸ”₯ (Supports posterior tilt)