Daily Nutrition: Optimal Allowances

Recommended daily allowances (RDAs) are guidelines used to set the standard for daily nutritional amounts required by a healthy person. However, the designated amounts only give us the bare minimum nutritional intake which is required to prevent deficiency diseases such as night blindness, rickets, scurvy and beri beri. They do not account for the amounts need to maintain maximum health efficiency.

Maintaining a Proper Balance is Essential

Scientific studies have now shown that larger doses of vitamins than initially recommended can help our bodies work better; at an optimum level. This is particularly important considering the amount of processed food we consume.A proper balance of vitamins and minerals is essential for the adequate maintenance of metabolism and nutritional balance. Excesses of a single vitamin or mineral can cause similar symptoms as a deficiency of the same. For example, high doses of isolated B vitamins can result in deficiency of other B vitamins.

Synergistic actions must also be taken into account. That is to say that some combinations of vitamins taken together greatly increase the overall effect on the body. In order for bioflavanoids, (which prevent bruising and bleeding gums); to work properly they must be taken along with vitamin C.

The following tables show the recommended daily allowances in comparison to suggested optimal nutritional allowances men and women.

Fat-soluble Vitamins

Nutrient	Men		Women
	RDA	SONA	RDA	SONA
Vitamin A (RE, I RE = I micro gm = 3.33 IU)	1,000	2,000	800	2,000
Beta-carotene (mg)	N/A	100	N/A	80
Vitamin D (micro gm, 1 microgram = 40 IU)	5	24	5	24
Vitamin E (IU, 1 IU alpha tocopherol equivalent to I mg alpha tocopherol)	10	800	8	800
Vitamin K (mcg)	80	80	65	65

Water-soluble Vitamins

Nutrient	Men		Women
	RDA	SONA	RDA	SONA
Vitamin C (mg)	60	800	60	1,000
Vitamin B12 (mg)	2	3	2	3
Folic acid (micro gm)	200	2,000	180	2,000
Niacin (mg)	15	30	15	25
Pyridoxine (B6) (mg)	2	25	1.6	20
Riboflavin (B 2) (mg)	1.4	2.5	1.2	2
Thiamin (B1) (mg)	1.2	9.2	1	9

Minerals

Nutrient	Men		Women
	RDA	SONA	RDA	SONA
Boron (mg)	N/A	2.5	N/A	3
Calcium (mg)	800	700	800	1200
Chromium (micro gm)	50-200	300	50-200	300
Copper (mg)	1.5-3	1.5-4	1.5-3	1.5-4
Iodine (micro gm)	150	150	150	150
Iron (mg)	10	20	15	20
Magnesium (mg)	350	600	280	550
Manganese (mg)	2-5	10	2-5	10
Phosphorous (mg)	800	800	800	800
Potassium (gm)	2	3	2	3
Selenium (micro gm)	70	250	55	200
Sodium (mg)	500	400	500	400
Zinc (mg)	15	20	12	17

 

• Take supplements at room temperature with cool water. Hot drinks can destroy nutrients; iced drinks slow absorption.
• Don't drink tea or coffee within 15
• Take fat-soluble nutrients (including vitamins A, D and E, all essential fatty acids and co-enzyme Q10), with food. If your dosage involves more than one capsule/tablet a day, split the dose and take one dose with breakfast and one with lunch or an evening meal.
• Most minerals are best taken with food but some, such as zinc, are best taken on an empty stomach and last thing at night.
  Related Articles in the 'Food Facts' Category...

  • What's the Fuss About Acai Berries?
  • Are Avocados Good for You?
  • Why You Should Limit Fizzy Drinks
  • The Truth About Fibre
  • Dietary Nutritional Values of 8,000 Foods
  • Adopting a Healthy Attitude Towards Food
  • Healthy Oils and Dressings
  • How Body Fat is Stored
  • Probiotics
  • How to Prevent Anaemia
  • Sugar and Your Health
  • Food Additives
  • Nuts About Nutrients
  • Salt and Sodium
  • The Importance of Staying Hydrated
  Share Your Story, Join the Discussion or Seek Advice..
  Why not be the first to leave a comment for discussion, ask for advice or share your story...

  If you'd like to ask a question one of our experts (workload permitting) or a helpful reader hopefully can help you... We also love comments and interesting stories

  Title:

  Miss Ms Mrs Mr Dr Rev'd Prof. Other

  (never shown)

  ! Enter a Title

  Firstname:

  (never shown)

  ! Enter a Firstname

  Surname:

  (never shown)

  ! Enter a Surname

  Email:

  (never shown)

  ! Enter a Valid Email Address

  Nickname:

  (shown)

  ! Enter a Nickname

  Comment:

  ! Enter a Comment

  Validate:

  

  Enter word:
  

  ! Validation Incorrect