Nutrient Recommended Daily Allowances and Why You May Need Even More
The Standard American Diet (SAD) makes it hard to get adequate nutrition from diet alone. Athletes and active individuals have an even higher demand and need to pay even closer attention.
SUNDAY, FEBRUARY, 27th 2022
Happy start of the week. I hope you all had a great week and a great one to come. For the past four weeks we did a review of all the posts you may have missed since the beginning of this publication. I hope you had a chance to catch up. You can always review and post any comments or questions by going directly to ericmjr.substack.com and clicking any post that interests you.
This week we start fresh with new posts and information to help in your health and wellness lifestyle. Let’s tackle the Recommended Daily Allowances (RDAs) for vitamins and minerals and discuss a bit about whether or not these are sufficient for you especially if you train hard or are under stress.
Also, don’t forget to check out the ***COVID Resources & Information*** page here or at the end of the post (a lot of new additions) and a valuable link to Conquering Cancer docuseries playing now through Monday night 2/28.
Nutrient RDAs As Stated by The National Institutes of Health
Adult Male 18+ (M) / Adult Female 18+ (F) / During Pregnancy (P) / Lactating (L)
Thiamin (B1) - 1.2 mg (M)/1.1 mg (F)/1.4 mg (P)/1.4 mg (L)
Riboflavin (B2) - 1.3 mg (M)/1.1 mg (F)/1.4mg (P)/1.6 mg (L)
Niacin (B3) - 16 mg (M)/14 mg (F)/18 mg (P)/17 mg (L). The FNB (Food and Nutrition Board) defines 1 NE (niacin equivalent) as 1 mg niacin or 60 mg of the amino acid tryptophan (which the body can convert to niacin.
Pantothenic Acid (B5) - 5 mg (M)/5 mg (F)/6 mg (P)/7 mg (L)
Pyrodoxine (B6) - 1.3 mg (M)/1.3 mg (F)/1.9 mg (P)/2 mg (L). Ages 51+ 1.7 mg (M)/1.5 mg (F)
Folate (B9) - 400 mcg [DFE]/400 mcg [DFE]/600 mcg [DFE]/500 mcg [DFE] (The FNB (Food and Nutrition Board) developed DFEs (dietary folate equivalents) to reflect the higher bioavailability of folic acid than that of food folate. However, higher bioavailability of folic acid is not necessarily good especially with certain conditions. Folic acid has been shown to be harmful to those with an MTHFR (methylenetetrahydrofolate reductase) gene mutation, vitamin B12 deficiency, and/or have an already present tumor or cancer. The best form of this nutrient is natural food derived folate. Complications and risks seem to come primarily from synthetic folic acid.
Cobalamin (B12) - 2.4 mcg (M)/2.4 mcg (F)/2.6 mcg (P)/2.8 mcg (L). Methylcobalamin is the natural and best form.
Vitamin A - 900 mcg (M)/700 mcg (F)/770 mcg (P)/1,300 mcg (L)
Vitamin D - 15 mcg (600 IU) for all genders and age groups up to 70 years old. For adults (male and female) 70+ years RDA is 20 mcg (800 IU). This is the minimum requirement. For optimal benefit and immunity 5000 IU up to 10000 IU per day has been recommended by many healthcare professionals. Supplementation should be taken especially if exposure to natural sunlight is inadequate (less than15-20 minutes per day).
Vitamin E - 15 mg (M)/15 mg (F)/15 mg (P)/19 mg (L)
Vitamin K - 120 mcg (M)/90 mcg (F)/90 mcg (P)/90 mcg (L)
Copper - 9,000 mg (M)/9,000 mg (F)/1,300 mg (P)/1,300 mg (L)
Calcium - 1,000 mg all adult genders and classes.
Manganese - 2.3 mg (M)/1.8 mg (F)/2.0 mg (P)/2.6 mg (L)
Magnesium - 400 mg (M) up to 30yrs/310 mg (F) up to 30yrs/350 mg (P) up to 30yrs/310 mg (L) up to 30yrs, 420 mg (M) 31+ yrs/320 mg (F) 31+ yrs/360 mg (P) 31+ yrs/320 mg (L) 31+ yrs
Phosphorous - 1,250 mg (M)/1,250 mg (F)1,250 mg (P)/1,250 mg (L)
Potassium - 3,400 mg (M)/2,600 mg (F)/2,900 mg (P)/2,800 mg (L)
Selenium - 55 mcg (M)/55 mcg (F)/60 mcg (P)/79 mcg (L)
Zinc - 11 mg )M)/8 mg (F)/11 mg (P)/12 mg (L)
These are only the minimum requirements and if you’re an athlete or highly active individual you may need significantly more than what is recommended. Even if you’re not highly active the fact that our soils and food supply is depleted and the quality of our food is extremely poor and becoming worse as time goes on, it is wise to supplement with natural and clean supplements and focus heavily on whole food and its source.
Chris Dellasega of Athletic Strength Institute writes:
It’s important to note that the RDAs were not established to support or encourage optimal health but as the amount of nutrients necessary to prevent deficiency for entire populations, not individuals. They were also developed for healthy people who digest and metabolize food properly – not those who are sick or have compromised metabolic function.
Figure 1: Key vitamins and minerals and the estimated percentage of the U.S. population deficient in them. (Source: US Department of Agriculture, 2009)
The typical American diet is full of processed “foods” that are high in refined flours, refined oils, sugar, etc. These “foods” more resemble “food-like products” and are high in calories with little, to no, nutrient value. Moreover, a diet rich in processed foods actually promotes disease.
The modern American diet does not contain enough vitamins and minerals to meet the RDAs, which is alarming because the RDAs are not values of nutrients for optimal health but only the amount necessary to prevent a deficiency. When basic vitamins and minerals are absent from the diet it sets the stage for many of the diseases that plague us today: cancer, cardiovascular disease, diabetes, obesity, dementia, etc. Figure 1 shows the key vitamins and minerals and the estimated percentage of the US population deficient in them.
Cautions on folic acid - https://www.mthfrdoctors.com/avoid-folic-acid-mthfr-mutation/
Entriepta.com - For some of the cleanest and purest supplements you’ll find. No harsh chemicals or harmful additives for a clean body and clear mind.
New additions include:
News, Websites & Articles
Study: Myocarditis rates much higher in Moderna-vaccinated people than government claims
Scotland halts reporting covid jab data in order to cover up skyrocketing deaths.
Researcher sounds alarm after finding PARASITES, nanobots and graphene in COVID-19 vaccines (with video).
Podcasts, Interviews & Videos
Dr Jane Ruby Show: Cancer Exploding in the Boosted and HIV in the Jabs
CDC Committed Scientific Fraud and Hid Data Says Dr. Robert Malone
Other Health Resources
Conquering Cancer Docuseries - Playing now through the weekend until Monday 2/28. Featuring world renowned doctors and health experts