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| Vitamins are a group of substances vital to normal metabolism, growth and
development, and regulation of cell function. The body synthesizes
some of its own vitamins. An
essential
nutrient is one that the body
cannot synthesize and therefore must be provided by diet and/or
supplements. Vitamins work together with enzymes, co-factors, minerals,
and other substances. Contrary to popular myth, vitamins and minerals do not provide energy (Eighty
percent of college football players believe vitamins and minerals provide energy). Energy comes from
calories. Vitamins and minerals have no calories. They do, however, play a role in metabolism.
Due to the way various chemicals interact, the consumption of some nutrients
affect the body's ability to absorb and use other nutrients. For example phosphorous and vitamin D improve
the body's ability to properly utilize calcium. Excessive calcium at the expense of magnesium may lead to
migraines, cataracts, irritability, hypertension, kidney stones and calcified arteries. Too much zinc
displaces the copper the body needs and vice versa. Different parts of the body need certain pH levels for
desired chemical reactions to take place properly. Therefore, a well balanced diet consisting of a wide
variety of foods combined with a well balanced vitamin and mineral supplement is essential.
Likewise, the use of drugs (both illegal and legal, prescribed and over-the-counter), alcohol, tobacco,
caffeine and even non-caffeinated sodas can affect the absorption of certain nutrients. In some cases, the
damaging effects on health may not be made manifest for many years. Therefore, the risks of chronic use of
any of these substances must carefully weighed against any real and valid benefits.
Because the body is a self-contained chemistry lab, it cannot function properly without the proper mix
of chemicals (vitamins, minerals, calories, proteins, fats, pH, etc). Every meal should be balanced.
Having fruit one meal, vegetables the next, and meat the next does not supply the needed nutrients in a
balanced mix at the right time for the body's chemical processes to work optimally. Consequently some of
the nutrients the body needs are simply eliminated because the balance doesn't exist for absorption.
The National Institutes of Health recommends that we eat at least five servings of fruits and
vegetables each day. Fruits tend to provide more soluble fiber, the kind that helps lower cholesterol
levels. Vegetables tend to be higher in insoluble fiber, which helps speed wastes through the colon. Most
Americans eat only three servings of fruits and vegetables -- and these are often nutritionally bankrupt
foods such as iceberg lettuce and french fries. It is crucial that we increase not only the quantity of
fruits and vegetables, but also the variety.
The moment a vegetable or fruit is harvested, its nutritional content begins to decline. The mineral
content doesn't decline during storage, but may be leached out during processing. On the other hand,
vitamins and phytochemicals start breaking down after harvest as well as during processing. Fresh produce
in the grocery store may be several days old and no longer very fresh. They are often picked before they
are ripe and ripen during transit and storage. The freshest produce is picked fully ripe and used
immediately. Second best is frozen produce which is harvested when fully ripe and processed immediately.
Ironically, frozen produce is actually often fresher than anything in the grocer's "fresh"
produce section. The freezing stops or greatly slows nutrient deterioration. Cooking releases some
vitamins but destroys others, so a combination of cooked and raw fruits and vegetables is recommended.
Deficiencies in certain vitamins and minerals may cause cravings. Most people tend to satisfy these
cravings by consuming foods whose primary nutrient is salt, sugar, and/or refined flour. Avoid satisfying
cravings with candy or refined-flour baked goods. These products give a fast energy buzz as blood-sugar
levels rise. But the resulting insulin rush causes blood sugar -- and mood -- to slump again. Thus, simple
nutritional deficiencies often result in unnecessary weight gain and obesity with associated health
complications. Appease cravings with fruit or high-fiber, whole-grain snacks. The sugar in fruit is
absorbed more gradually, and fiber slows down absorption, helping to prevent food-linked mood shifts.
Those on a low-fat diet usually need supplementation of
fat-soluble vitamins. Without some dietary fat (10-30 percent of total calories is recommended) the body
is unable to use fat-soluble vitamins (A, D, E, K), insulate internal organs, or maintain normal body
temperature. The body uses dietary fats to synthesize blood cholesterol (both HDL and LDL). This
cholesterol is essential for creating certain hormones including the sex hormones. Dietary deficiency in
fats can thus ultimately adversely affect libido, sexual performance, menstrual regularity, and even
fertility.
The prime source of B vitamins is meat. Therefore, vegetarians are at increased risk
for deficiency of these vitamins. In addition, iron from plant sources is absorbed only half as well as
iron from meat. Vegetarians should take care to ensure they get enough of this mineral.
Vitamin and mineral supplements are not a substitute for a well-balanced
diet. Vitamin and mineral supplements should only be viewed as a
back-up to allow for day-to-day and meal-to-meal variations of
nutrients contained in the diet.
The balance that a good diet provides is
essential to good health. For proper absorption and utilization,
many nutrients require a certain balance with specific other
nutrients. For example, magnesium is required for proper
metabolism of vitamin C and foods rich in vitamin C help
increase absorption of iron. A good balance of minerals also
helps to reduce absorption of toxic levels minerals such as
aluminum.
In addition, a good diet provides
needed energy, protein, fats, carbohydrates, bulk, fiber, and nutrients not available in a vitamin and
mineral supplement. There are perhaps countless nutrients in
nature which have not been researched and their role in the body is
unknown. These are not available in supplement form and must be
obtained through a varied and balanced diet.
Be very attentive when comparing multivitamin/mineral supplements. Look at and
compare the contents from brand to brand as well as with the RDA or DV.
Some labels show the nutrition available in a single pill. Others show the nutrition in a day's dose which
may be several pills. The best overall supplement is often a multivitamin/mineral tablet from a
discount warehouse -- not the high-priced name-brand tablet. A single tablet of my inexpensive supplement
provides supplementation nearly identical to 4 tablets of another more costly brand! And my cost per day
is about 1/10th!
Check the label for an indication of how quickly your supplement dissolves. If not
specified on the label, put a tablet in a glass of water to see how quickly it dissolves. There are
stories of intact tablets showing up on x-rays and also being excreted in the feces -- not money well
spent! A supplement should dissolve in agitated body-temperature water within 30 minutes or less.
Generally, the body can use synthetic vitamins as readily as natural vitamins. Therefore, there is usually no need to pay extra for natural vitamin supplements. Known exceptions are
identified in the table below.
Immediately stop taking any supplement and talk to your doctor if you have any of the
following side effects. Your supplement may be causing these symptoms which may mean you are allergic to
it.
-
Breathing problems or tightness in your throat or chest
-
Chest pain
-
Skin hives, rash, or itchy or swollen skin
Keep all supplements locked up and away from children. Store away from
heat and direct light. Do not store your supplements in the bathroom, near the kitchen sink, or in other
damp places. Heat or moisture may cause nutrients to break down and not work the way they should. Throw
away supplements that are out of date or that you do not need.
Mineral Table | Other
Supplements | Return to Top | Ol'
Buffalo Health Page |
|
|
| Nutrient |
Recommended Dietary Allowance (RDA) |
Daily Value (DV) |
Tolerable Upper Level (UL) |
Good Sources |
Adverse Effects of Overdose |
Comments |
| Vitamin A (retinol) |
Women: 700 mcg, Men: 500 mcg |
5,000 IU (1,500 mcg) retinol for males,
4,000 IU for females |
10,000 IU (3,000 mcg); 5,600 IU for
children ages 9-13; 3,000 IU for children ages 4-8; 2,000 IU for children ages under 3. |
Naturally found only in animal sources
such as liver, eggs, fatty fish, dairy products. Also added to fortified foods (milk, breakfast
cereals, etc) |
Liver toxicity, birth defects, liver
damage, possibly bone loss. Signs of vitamin A toxicity include nausea, coarsening of hair, hair
loss, dry or scaly skin, bone pain, fatigue, blurry vision, headache. |
An antioxidant. See carotenoids below.
Requires fats and minerals for proper absorption. Required for proper vision, healthy teeth,
skeletal & soft tissue, mucous membranes & skin. Deficiency
causes night blindness. Persons who eat a very low fat diet or who have difficulty absorbing fat
in the diet are are risk for the deficiency. Vitamin A is a fat-soluble vitamin and the body can't
easily eliminate it in the urine, so it's stockpiled in the liver where injurious amounts
eventually can accumulate. |
| Carotenoids (alpha-carotene,
beta-carotene, beta-cryptozanthen, lutein, lycopene, zeaxanthin) |
None (National Academy of Sciences advises
eating more carotenoid-rich fruits & vegetables) |
None given. 10,000 to 15,000 IU of
beta-carotene are needed to meet the RDA for vitamin A |
None / unknown (20-20 mg in supplement
form for smokers) |
Orange, orange-yellow, & yellow-green
colored fruits & vegetables, green leafy vegetables & greens, yellow corn, honeydew
melons, tomatoes. The more intense the color of a fruit or vegetable, the higher the beta
carotene content. |
Only vitamin A is potentially toxic -
carotenoids are not. Excess carotenoids are eliminated in the urine. Excess vitamin A, being fat
soluble is stored in the body until it reaches toxic levels. Carotenes from fruits &
vegetables seem to be safe at dietary levels. However, beta-carotene in supplement form
appears to increase risk of lung cancer among long-term smokers. |
The body regulates conversion of beta carotene to vitamin A based on
body's needs. The body normally does not create more vitamin A than it needs. The body is better
able to make vitamin A from animal sources as compared to plant sources. Lutein
may lower risk of cataracts & retinal degeneration. Lycopene helps prevent DNA damage
that can lead to prostate cancer & other malignancies as well as arteriosclerosis. Zeaxanthin
helps prevent cataracts & age-related macular degeneration. |
| Vitamin B-1
(thiamin) |
Women: 1.1 mg, Men: 1.2 mg |
1.5 mg |
None / unknown. Excess is excreted |
Pork, liver, oysters, breads, cereals,
pasta, foods made with enriched or whole-grain flour, nuts, kidney beans |
None reported |
Not stored in the body - must be replaced daily. Destroyed by heat.
Helps body cells convert carbohydrates into energy. Essential for functioning of heart & for
healthy nerve cells & brain. Deficiency causes beri beri. |
| Vitamin B-2
(riboflavin) |
Women: 1.1 mg, Men: 1.3 mg |
1.7 mg |
None / unknown |
Liver, salmon, almonds, mushrooms, milk,
yogurt, foods made with enriched or whole-grain flour |
None reported |
America's most common vitamin deficiency. Not stored in the body -
must be replaced regularly. Not destroyed by heat. Works with other B
vitamins & is important for body growth & red cell production. Helps in releasing energy
from carbohydrates. May lower risk of cataracts. Deficiency causes skin & eye problems. |
| Vitamin B-3
(niacin) |
Women: 14 mg, Men: 16 mg |
20 mg |
35 mg (from supplements & fortified
foods) |
Meat, liver, poultry, seafood, potatoes,
foods made with enriched or whole-grain flour, peanuts, asparagus |
Flushing (burning, tingling, itching,
redness), liver damage, gout |
Withstands cooking and storage. Essential
for production of energy & certain hormones in the body. Plays a role in metabolism of
carbohydrates & cholesterol. Essential for proper nervous system and brain function.
Cholesterol-lowering doses of niacin should only be taken under a doctor's supervision. Deficiency
causes pellagra and negative personality changes. |
| Vitamin B-5
(pantothenic acid) |
|
10 mg |
|
Eggs, fish, milk products, whole-grain cereals, legumes, cabbage
family, white & sweet potatoes, lean beef |
None reported |
Essential for metabolism of food &
synthesis of hormones & cholesterol. Helps the adrenal glands. Lowers cholesterol &
triglycerides. |
| Vitamin B-6
(pyridoxine) |
Ages 19-50: 1.3 mg, Women 50+: 1.5 mg, Men
50+: 1.7 mg |
2 mg |
100 mg |
Meat, poultry, seafood, fortified foods,
liver, whole grains, sunflower seeds, bananas |
Reversible nerve damage (burning,
shooting, tingling pains, numbness, etc) |
Not stored in the body - must be replaced daily. Most
Americans fall short of getting the minimum recommended amount. Required to metabolize protein
& for formation of protein. Helps in formation of red blood cells & in maintenance of
normal brain function. Assists in synthesizing of antibodies in immune system. Required for
hormonal balance. May lower risk of heart disease by lowering homosysteine levels. Deficiency
causes nerve disorders. |
| Vitamin B-12
(cobalamin) |
2.4 mcg |
6 mcg |
2000 mcg |
Meat, liver, poultry, seafood, eggs, dairy
foods, fortified foods, needs to be taken with calcium for proper absorption |
None reported |
Unique among water-soluble vitamins in
that it can be stored in the body. It can take up to 3 years to deplete the body's B12 stores, but
is is also replenished very slowly. Most Americans fall short of getting the minimum recommended
amount. Important for metabolism. Necessary for synthesis of certain proteins, formation of red
blood cells, & in maintenance of central nervous system. May reduce tinnitus. People over 50
& vegetarians need a supplement or fortified food. Deficiency causes pernicious anemia,
neurological disorders. Fish flesh
is a good source of vitamin B-12
which also is
essential to a healthy brain. |
| Folate (folacin, folic acid) |
400 mcg |
400 mcg |
1,000 mcg (from supplements &
fortified foods) |
Orange juice, beans, fruits, vegetables,
fortified cereals, foods made with enriched or whole-grain flour), liver, poultry, oysters |
None reported. Can mask or precipitate a
B-12 deficiency which can cause irreversible nerve damage |
Deteriorates in storage. Most Americans
fall short of getting the minimum recommended amount. Works with vitamin B12 in the production of
red blood cells. Necessary for cellular division, nervous system function, & synthesis of DNA,
which controls heredity as well as tissue growth & cell function. Reduces risk of birth
defects. May lower risk of heart disease, cervical, breast, & colon cancer & depression. |
| Vitamin C (ascorbic acid) |
Women: 75 mg, Men: 90 mg, Smokers add 35
mg |
60 mg |
2,000 mg |
Citrus & other fruits, berries, melon,
potatoes, tomatoes, dark green vegetables, fortified foods |
Diarrhea |
A antioxidant.
Promotes healthy teeth & gums, helps in absorption of iron, & in maintenance of normal
connective tissue. Promotes wound healing. Supports immune system function. Vitamin C isn't really
a magic pill for fighting colds, but high doses (1,000 mg a day) may shorten cold duration and
intensity. Deficiency causes scurvy. |
|
Vitamin D |
Ages 19-50: 200 IU, Ages 51-70: 400 IU,
over 70: 600 IU |
400 IU |
2,000 IU |
Sunlight, fatty fish, egg yolks, organ
meats, fortified foods |
High blood calcium which may cause kidney
& heart damage |
A fat-soluble vitamin stored in the body.
Most Americans fall short of getting the minimum recommended amount. Acquired through sunlight or
diet. The amount of sun exposure needed to get the proper dose of vitamin D depends on a person's
skin type, where they live, and time of year, and time of day the exposure occurs. It is difficult
for people living in northern climates to get the vitamin D they need from the sun in the winter,
but in the summer a light-skinned person at the beach should get all the vitamin D they need in
about five minutes. After a suntan is established, vitamin D production through the skin ceases.
Promotes absorption of calcium. Necessary for calcium absorption and bone development. Helps
maintain adequate blood levels of calcium & phosphorus. Deficiency can cause rickets, bone
loss & raise risk of osteoporosis. Inadequate vitamin D is also associated with muscle and
bone pain, higher rates of some cancers (too much sun can also cause cancer), heart disease,
autoimmune diseases, and even type 1 diabetes. A study published in Neurology in 2004
indicates a 40% reduction in risk of Multiple Sclerosis in women taking 400 IU per day. |
| Vitamin E (d-alpha-tocopherol - natural),
(dl-alpha-tocopherol or alpha-tocopherol - synthetic) |
15 mg, (33 IU synthetic, 22 IU natural) |
45 IU
30 IU synthetic |
1,000 mg from supplements (1,000 IU
synthetic, 1,500 IU natural) |
Oils, whole grains, wheat germ, leafy
vegetables, nuts & seeds, asparagus, cucumber |
Hemorrhage. Since vitamin E can thin the
blood, consult with your physician before taking the supplement if taking anticlotting drugs. |
Fat soluble. Stored in the body for a
short period of time. Most Americans fall short of getting the minimum recommended amount. An antioxidant.
Important in formation of red blood cells & use of vitamin K. May lower risk of heart disease,
prostate cancer, cataracts. May slow Alzheimer's. 200-400 IU recommended (under doctor
supervision) for heart disease prevention. The natural form is reported to be absorbed twice as
readily as the synthetic form. |
| Vitamin F (unsaturated fatty acids, linoleic acid, conjugated linoleic
acid (CLA), linolenic acid, arachidonic acid |
2-7 g |
|
|
Supplements, most nuts, sunflower seeds, found in small amounts in
dairy products, beef, other meats |
None reported |
Prevents cholesterol deposits in arteries. CLA is a fat that actually
helps reduce body fat and also helps build muscle. |
| Vitamin K (phylloquinone) |
Women: 90 mcg, Men: 120 mcg |
80 mcg |
None / unknown |
Green leafy vegetables, oils. Bacteria in
the intestines normally also produce vitamin K. |
Interferes with Coumadin & other
anti-clotting drugs |
Fat soluble. Formed by intestinal
bacteria. May lower risk of bone fracture. Deficiency can cause blood clotting problems. |
| Bioflavinoids |
|
|
|
Bilberry, blueberry, grape seed, pine
bark, citrus, cranberry |
None reported |
Deficiency causes scurvy. |
| Biotin |
|
300 mcg |
|
Eggs, fish, milk products, whole-grain cereals, legumes, cabbage
family, white & sweet potatoes, lean beef |
None reported |
Essential for metabolism of proteins &
carbohydrates & synthesis of hormones & cholesterol. Helps with fatty acid metabolism.
Deficiency causes eczema, exhaustion, impairment of fat metabolism. |
| Choline |
|
|
3.5 g |
|
High doses can lead to reduced appetite, upset stomach, gas, &
diarrhea. Large doses can increase symptoms of depression in some people. |
Helps metabolize fats & cholesterol. Essential for nerve
transmission. Aids memory. Used for liver disease, elevated cholesterol levels, Alzheimer’s
disease, & bipolar depression. |
| Inositol |
|
|
|
|
None reported |
Helps with fatty acid metabolism. Helps
the utilization of certain B-vitamins. |
| Para-aminobenzoic acid (PABA) |
|
|
|
Liver, kidney, brewer's yeast, whole grains, molasses. |
None reported |
Important in utilization of protein.
combined with folic acid, may reduce graying of hair. |
Mineral Table | Other
Supplements | Return to Top | Ol'
Buffalo Health Page |
|
|
| Nutrient |
Recommended Dietary Allowance (RDA) |
Daily Value (DV) |
Tolerable Upper Level (UL) |
Good Sources |
Adverse Effects of Overdose |
Comments |
| Boron |
|
|
20 mg |
Grapes, peanuts, vegetables, non-citrus fruits, avocados |
|
Used in prevention & treatment of osteoporosis & arthritis.
Lowers risk of prostate cancer. 1-3 mg per day recommended. |
| Calcium |
Ages 19-50: 1,000 mg (from supplements), over 50: 1,200 (from
supplements) |
1,000 mg |
2,500 mg |
Dairy foods (ie 4 glasses of milk), fortified foods, shellfish,
molasses, green leafy vegetables, canned fish (eaten with bones) |
High blood calcium which may cause kidney damage & kidney stones |
Essential for building & maintaining healthy bones & teeth. May
lower risk of osteoporosis, colon cancer. High protein diet increases need for calcium. Promotes
weight loss (low calcium raises parathyroid hormone levels causing calcium to accumulate in fat
cells and makes it harder for fat to break down). Deficiency causes arthritis, osteoporosis, calcium
deposits, bone spurs, brittle nails, cognitive impairment, delusions, depression, high blood
pressure, insomnia, irritability, kidney stones, limb numbness, cramps, anxiety, fatigue, PMS. High
doses (2,000 mg) may raise risk of prostate cancer. Improperly digested calcium is believed to
accumulate in the blood stream and eventually in the kidneys where it can calcify into kidney
stones. Calcium gluconate and calcium citrate supplements are most easily absorbed. Some calcium
supplements (most notably calcium carbonate) are often derived from oyster shells and are less
readily absorbed and may contain detectable (although not harmful) amounts of lead. Calcium
carbonate is better absorbed when taken with food, since digestion spurs production of stomach acid
which enhances absorption of the calcium carbonate. For optimum absorption, calcium, like many other
nutrients must be consumed in a nutritionally balanced diet. For example, calcium is not properly
balanced without adequate levels of vitamin D and magnesium. |
| Chloride |
|
3,600 mg |
|
|
|
|
| Chromium |
Women: 20-25 mcg, Men: 30-35 mcg |
120 mcg |
None / unknown |
Whole grains, bran cereals, meat, poultry, seafood |
Possibly kidney or muscle damage |
May lower risk of diabetes. Sometimes used to treat diabetes, high
triglycerides (blood fat/cholesterol), & hypoglycemia (low blood sugar). Deficiency causes
anxiety, cholesterol plaque, depression, fatigue, high cholesterol, infertility, decreased sperm
count, protein loss. |
| Cobalt |
|
|
|
|
|
Deficiency causes anemia, anorexia |
| Copper |
900 mcg |
2,000 mcg |
10,000 mcg |
Liver, seafood, nuts, seeds, wheat bran, whole grains, chocolate |
Liver damage |
May help prevent cardiovascular (heart) disease & anemia. May
enhance immunity. Used to treat arthritis. Deficiency causes hair loss, anemia, aneurysm, arthritis,
depression, dermatosis, diarrhea, dry brittle hair, fatigue, high blood cholesterol, varicose veins,
gray/white hair. |
| Fluoride |
|
|
10 mg |
|
Long term use of 2.5 ppm or more in children can cause permanent
mottling of teeth |
Helps develop stronger teeth & bones. Used to treat osteoporosis,
dental cavities, & ringing in the ears caused by bone loss. 2-4 mg per day recommended. Do take
fluoride supplements if the fluoride content in your water is greater than 0.7 ppm |
| Iodine |
|
150 mcg |
1,100 mcg |
|
|
Used as a supplement for Iodine deficiency (low iodine), thyroid
problems, fibrocystic breast disease, cancer, & low immune function. Copper needed to utilize
iodine. Deficiency causes cold/heat intolerance, brittle nails, bulging eyes, constipation,
depression, dry skin/hair, elevated blood cholesterol, excessive sweating, fatigue, goiter, hair
loss, hand tremors, light/heavy menstruation, irritability, insomnia, low sex drive, cramps, poor
memory/concentration, rapid pulse, weight gain/loss. |
| Iron |
Women 19-50: 18 mg, Women 50+: 8 mg, Men: 8 mg |
18 mg |
45 mg |
Red meat, organ meats, eggs, poultry, seafood, foods made with enriched
or whole-grain flour, cherry juice, dried fruits |
Gastrointestinal effects (constipation, nausea, diarrhea) |
Essential component of red blood cells, Has central role in transporting
oxygen throughout body. Plays a role in synthesis of DNA & in energy production in the body. In
some people, a gene raises risk of iron overload (hemochromatosis.). Premenopausal women need iron
supplementation to replace iron lost during menstruation. Men and menopausal women need less (or no)
iron supplementation. Foods rich in
vitamin C help increase absorption of iron. |
| Magnesium |
Women: 310-320 mg, Men: 400-420 mg |
400 mg |
400-800 mg from all sources; 350 mg from supplements |
Green leafy vegetables, whole-grain breads & cereals, nuts |
Diarrhea |
Needed for proper metabolism of calcium and vitamin C. May lower risk of
osteoporosis, heart disease, high blood pressure. Many arthritis patients have magnesium deficiency.
Deficiency is also reported to be associated with anxiety, depression, insomnia, irritability,
migraines, obesity, & stress. |
| Manganese |
|
2 mg |
11 mg |
Whole grains, cereals, fruits, vegetables |
|
Used as a supplement for diabetes, epilepsy (seizures), Parkinson's
disease, rheumatoid arthritis, & schizophrenia. It is also used for strains, sprains, &
inflammation (soreness & swelling). |
| Molybdenum |
|
75 mcg |
2,000 mcg |
|
Large amounts of Molybdenum may produce gout-like symptoms because of
increased uric acid production. |
Used as a supplement for sulfite sensitivity, cancer prevention, asthma,
cavity prevention, allergies, & Wilson's disease. |
| Nickel |
|
|
1 mg |
|
|
|
| Phosphorus |
700 mg |
1,000 mg |
Ages 19-70: 4,000 mg, 70+: 3,000 mg |
Dairy foods, meat, poultry, seafood, whole grains, bananas, dried fruit,
foods made with phosphate additives (processed cheese, colas, etc) |
High blood phosphorus which may damage kidneys & bones |
Helps maintain body's pH, nerve transmission, & muscle function.
With phosphate additives on the rise, look for low-phosphorus multivitamins. |
| Potassium |
|
4,000 mg |
|
Fruits, vegetables, & fresh meat. |
|
Used as a supplement for potassium depletion that happens with throwing
up & diarrhea or with the use of diuretic (water loss) medicines. Also used to treat high blood
pressure. |
| Selenium |
55 mcg |
70 mcg |
400 mcg |
Seafood, meat, poultry, grains (depends on levels in soil) |
Nail or hair loss or brittleness |
An antioxidant. May lower risk of prostate,
lung, colon cancer. Also used in treating asthma, burns, & male infertility. |
| Sodium |
2400 mg |
|
2400 mg |
|
|
Consuming too much salt may contribute to osteoporosis. While excess
sodium is excreted in the urine, calcium is lost as well, weakening the bones. Either reduce sodium
consumption and/or increase calcium intake. |
| Sulfur |
|
|
|
|
|
|
| Vanadium |
|
|
1.8 mg |
|
|
Used to treat diabetes & to lower cholesterol levels. May protect
against cancer. |
| Zinc |
Women: 8 mg, Men: 11 mg |
15 mg |
40 mg |
Red meat, seafood, whole grains, pumpkin seeds, organ meats, mushrooms,
fortified foods |
Lower copper levels, HDL (good) cholesterol & immune response |
Essential for proper immune system function; maintenance of vision,
taste & smell; normal skin growth, The average person gets about 1/4 of the UL from food.
Properly used, zinc prevents cold viruses from breeding and traveling to your vulnerable nasal
passages, sinuses, throat, and lungs. The best method seems to be zinc gluconate nasal spray or
lozenges at the very first onset of symptoms (ie scratchy throat). |
Mineral Table | Other
Supplements | Return to Top | Ol'
Buffalo Health Page |
|
|
|
Nutrient |
Recommended Dietary Allowance
(RDA) |
Daily Value
(DV) |
Tolerable Upper Level
(UL) |
Good
Sources |
Adverse Effects of Overdose |
Comments |
| Allicin |
|
|
|
White-green fruits & vegetables such as green grapes, garlic,
onions, celery, pears, endive, chives. |
|
Prevents tumor formation. May reduce size of existing tumors. |
| Amylase |
|
|
|
|
|
The enzyme amylase helps to digest carbohydrates. |
| Anthocyanins |
|
|
|
Red & purple fruits & vegetables such as blueberries, grapes,
prunes, cranberries, blackberries, strawberries, red apples with skin |
|
Potent antioxidants that inhibit blood-clot
formation, protecting against stroke. May slow progression of Alzheimer's disease. |
| Antioxidants |
|
|
|
In order of antioxidant potency: blueberries, blackberries, kale,
strawberries, oranges, cranberries, asparagus, watercress, red grapes, plums, avocados, pink
grapefruit, raspberries, cherries, spinach, sweet red peppers, white grapes, broccoli, apples,
alfalfa sprouts, bananas, peas, pears, tomatoes, cantaloupe, peach, cauliflower, apricots, carrots |
|
Antioxidants boost the immune system and help protect cells from damage
by free radicals (oxidants) resulting from pollutants such as cigarette smoke and smog. Some
oxidants also are naturally occurring. These rogue molecules wander around the body contributing to
a host of ailments from heart disease to cancer. Since different antioxidants seem to affect
different parts of the body, it is recommended that you to take a blend of antioxidant-rich food
daily. A diet rich in fruits and vegetables supplies loads of these disease-fighting antioxidants.
However, the antioxidant power of individual foods varies widely. Cooking releases some antioxidants
but destroys others, so a combination of cooked and raw fruits and vegetables is recommended. Foods
rich in antioxidants are usually deeply colored, because the pigments are potent antioxidants. Many
fruits and vegetables which are low in antioxidants are rich in other disease-fighting substances,
so it's still wise to eat a wide range of plant foods. |
| Arginine |
|
|
|
|
|
An amino acid
essential
only in children. |
| Bacteria |
|
|
|
Nature usually provides all the bacteria needed for proper digestive
tract function. At times it my be helpful to supplement with yogurt or buttermilk with live cultures
of bacteria |
|
Bacteria are an essential part of the digestive process. They help to
break down foods into components useable by the body's cells. Some bacteria create certain vitamins
in the digestive tract. A proper balance of beneficial bacteria helps to control harmful bacteria in
the digestive tract. Persons who have been on an antibiotic program to control infection often lose
this bacterial balance in the gut. Buttermilk or yogurt with live acidophilus cultures can help to
restore this balance. Acidophilus also helps the body to control yeast infection. |
| Beta-glucanase |
|
|
|
|
|
Beta-glucanase is an
enzyme which helps to break
down soluble fiber found in plants. |
| Calories |
Varies with age, sex, body type, activity level, etc. |
Varies with age, sex, body type, activity level, etc. |
Varies with age, sex, body type, activity level, etc. |
Foods with high nutritional value |
Obesity and associated health problems |
In nutrition, the term calorie refers to the amount of energy contained
in food. The body must have energy (calories) simply to live. Calories are burned in every cell to
provide the energy required for cellular function. Calories are burned to provide the energy for the
body to do work or play (heart and brain function, breathing, walking, running, seeing, etc). We
even need and burn calories when sleeping. Calorie restriction (along with exercise) is an essential
part of a healthy weight-loss plan. However, cutting calorie intake too much can trigger the
"starvation adaptation response" or "famine mode" wherein the metabolism slows
down to conserve and store calories (in the form of fat) rather than burn them. Dieting tends to
eliminate muscle as well as fat. A low-calorie diet also reduces leptin levels -- a 1,000-calorie
diet cuts leptin levels in half resulting in an appetite rebound that makes you hungrier than ever.
Many weight-loss experts discourage cutting calories by more than 500 per day to avoid the
"starvation adaptation response". A calorie deficit of up to 500 calories per day is,
indeed, essential for weight-loss, but this deficit should be created by splitting the 500-calorie
deficient between increased exercise (burn more calories) and reduced calorie intake. Don't reduce
calorie intake to less than 10 times your ideal weight. Never go below 1,200 calories for women and
1,600 calories for men. |
| Carbohydrates |
|
300g |
|
|
|
|
| Cellulase |
|
|
|
|
|
Cellulase is the only
enzyme the body needs which
it does not manufacture itself. This enzyme helps to break down fiber. |
| Chondroitin |
|
|
|
Supplements usually are made from cartilage harvested from cattle. |
|
May help symptoms of joint discomfort by slowing deterioration of
cartilage. May also help restore & stabilize cartilage. 1,200 mg per day recommended in two
doses of 600 mg each - one dose with breakfast, one with dinner.
Chondroitin sulfate has been coupled with glucosamine in
some supplements. While it has been demonstrated that
glucosamine can be absorbed and attaches to cartilage, many
researchers believe that chondroitin sulfate cannot be
absorbed in supplement form. For this reason, it is
suggested to take glucosamine supplements without
chondroitin. |
| Conjugated linoleic acid |
|
|
|
Supplements and range-fed beef and dairy products. Compared to previous
generations, Americans are deficient in CLA, because changes in cattle-feeding practices have
decreased CLA content in meat and milk. For optimal CLA production, cattle need to graze on grass
rather than be artificially fattened in feed lots. The meat of grass-fed cattle contains up to four
times as much CLA. Today's dairy products have only about one third of the CLA content they had
before 1960. |
|
Linoleic acid is an
essential fatty acid (essential means it is not
synthesized in the human body and must be obtained through diet or supplements). Conjugated linoleic
acid (CLA) is a naturally occurring isomer of linoleic acid. CLA is found in relatively large
quantities in the milk and/or meat of range fed (grasses & greens) animals such as beef and
poultry. In the body, CLA appears to be metabolized differently from linoleic acid. It shows strong
anti-cancer properties, is particularly effective in inhibiting breast and prostate tumors, as well
as colorectal, stomach, and skin cancer, including melanoma. Scientists found CLA to be more
strongly anti-carcinogenic than other fatty acids. It has
antioxidant
properties. CLA supplementation has been shown to improve the lean mass to body fat ratio,
decreasing fat deposition, especially on the abdomen, and enhancing muscle growth. CLA has the
ability to increase muscle mass and reduce fat mass, creating a leaner, more muscular physique,
without altering hormone levels, making it effective for both men and women. |
| Enzymes |
|
|
|
|
|
Enzymes make life possible by making chemical reactions occur,
controlling metabolic functions, and by controlling nearly all biochemical reactions in the body.
Countless different enzymes function in every cell of the body. Enzymes are very specialized in
their function. Digestive enzymes, created in the pancreas and salivary glands, are an essential
part of the digestive process. These enzymes, in conjunction with beneficial
bacteria
and digestive acids produced by the body, break down foods into components useable by the body's
cells. The body normally manufactures most of the enzymes it needs. Although supplementation is
rarely needed, enzymes found in many foods are beneficial to good health. Body production of enzymes
declines with age -- about 1% per year of live. Enzymes from plant sources seem to be more helpful
than enzymes from animal sources. Enzymes are very fragile and are destroyed during storage and when
cooked. Therefore, fresh, raw foods are the best source for dietary enzymes. |
| Fats & oils |
Recommend 2000 mg fish oil daily with at least 300 mg eicosapentaenoic
acid (EPA) and 200 mg docosahexaenioc acid (DHA). |
65g |
|
|
|
Fat is a necessary component for energy, hormone production, brain and
nerve activity, healthy skin, good digestion, and the absorption of nutrients. Depression, fatigue,
eczema, poor memory, PMS, gall bladder disease, autoimmune disease such as lupus, rheumatoid
arthritis may be helped by addition of healthful fats and oils. Including some healthy fat with
breakfast (olive oil, fish, nuts etc) helps you feel fuller, facilitates nutrient absorption, and
stabilizes blood sugar levels. It is recommended that 10-30 percent of total
calories be from fats & oils. Fats and oils improve the palatability of
foods and make them more satisfying. A Brigham & Women's Hospital study confirmed that persons
on a 1,200-calorie diet where 35% of calories were from mostly unsaturated fats (such as those found
in olive oil and nuts) lost weight more quickly and kept it off longer than persons on 1,200-calorie
diet with fats limited to 20% of calories. Fats add flavor, and a more flavorful diet may be easier
to stick with. Again, balance and moderation in the diet is crucial for good health. Eating fatty
fish (salmon, tuna, mackerel) once a week is associated with a 44% reduction in fatal heart attacks.
However, fats are packed with calories, can contribute to health problems even if weight is normal,
and boosts blood insulin levels. Increased insulin levels increase the amount of fat-storing LPL
(lipoprotein-lipase) in your fat cells while decreasing amounts of fat-burning LPL in your muscles.
Also see Omega-3. |
| Fiber |
|
25g |
|
Fruits, vegetables, grains. Processing tends to remove or break down
fiber making it less beneficial. |
|
Fiber helps to make you feel full at meal time.
Processed foods are low in fiber which tends to contribute to overeating. Fiber helps to maintain
normal blood sugar and insulin levels. Fiber helps to carry toxins through the bowels. Fiber helps
to control LDL (bad) cholesterol. |
| Fish oil |
Recommend 2000 mg fish oil daily with at least 300 mg eicosapentaenoic
acid (EPA) and 200 mg docosahexaenioc acid (DHA). |
|
|
Oily cold-water fish |
|
The primary
nutrient in fish oil capsules
would be omega-3 fatty acids. Some fish oil capsules also
provide some vitamin A and
vitamin D depending on the type of fish and how the
oil is
processed. Contains omega-3 fatty acids which protect the heart as well as the
joints. Fish oil should be used with caution by children and
pregnant women to avoid the possibility of mercury
contamination. Extracting the oil and selling it as capsules
probably
increases the mercury problem, so using fish oil capsules as
the primary source of omega-3s is not recommended. Fish oil
capsules often contain oil from anchovies, sardines, and/or
mackerel -- all oily fish, but not necessarily from cold
waters where the best fish oil is harvested. |
| Flax seed oil |
|
|
|
|
|
Contains omega-3 fatty acids which protect the heart as well as the
joints. 1000 mg per day recommended. |
| Garlic |
|
|
|
Garlic |
|
May help maintain heart health. 800-1,000 mg per day recommended. |
| Geraniol |
|
|
|
Orange-yellow fruits & vegetables such as oranges, tangerines,
peaches, papayas, lemons, nectarines. |
|
Cancer-fighting phytonutrient. |
| Glucosamine |
|
|
3-5 g |
|
|
May play a role in building cartilage & helping body to repair
joints. For osteoarthritis treatment, the usual daily dose
is 1,500 mg per day taken all at once or divided into 500 mg
doses, three times a day. People weighing more than 200
pounds are advised to increase their dosage to 2,000 mg/day. Glucosamine will probably not work for rheumatoid arthritis since the mechanism of cartilage
damage in osteoarthritis and rheumatoid arthritis are completely different.
Glucosamine is manufactured from the chitin exoskeleton of
shellfish (lobster, crab, and shrimp), and although the
pharmaceutical grade of glucosamine is generally devoid of
shellfish contaminants, people with severe shellfish
allergies need to exercise caution when taking this
supplement. Glucosamine has been coupled with chondroitin
sulfate in some supplements. While it has been demonstrated
that glucosamine can be absorbed and attaches to cartilage,
many researchers believe that chondroitin sulfate cannot be
absorbed in supplement form. For this reason, it is
suggested to take glucosamine supplements without
chondroitin. |
| Hemicellulase |
|
|
|
|
|
A group of enzymes that breaks down complex
polysaccharides known as hemicellulose. |
| Histidine |
|
|
|
|
|
An amino acid
essential
only in children. |
| Indoles |
|
|
|
Green vegetables such as broccoli, brussels sprouts, cabbage, bok choi,
kale. |
|
Stimulates production of carcinogen-deactivating enzymes. Believed to
inhibit proliferation of cancer cells. |
| Isoleucine |
|
|
|
|
|
An amino acid generally regarded
as
essential
for humans. |
| Isothiocyanate |
|
|
|
Green vegetables such as broccoli, brussels sprouts, cabbage, bok choi,
kale. |
|
Stimulates production of carcinogen-deactivating enzymes. Believed to
inhibit proliferation of cancer cells. |
| Lactase |
|
|
|
|
|
The enzyme lactase digests lactose, the form of
sugar found in milk. Lactase is produced by the body, but lactase production declines after
childhood. Acidophilus, a beneficial bacteria can help many persons who have
problems digesting dairy products. |
| Lecithin |
|
400-450 mg per day |
|
Grains, legumes, egg yolks |
|
Main component of cell membranes. Necessary for neurotransmitter
function. Essential for metabolizing of fats. |
| Leucine |
|
|
|
Grains are a poor source of
leucine and other protein sources must be included in the
diet. |
|
One of the 20 most common amino acids found in proteins. Nutritionally, in humans, leucine is an
essential amino acid. Essential for optimal growth in infancy and childhood and for nitrogen equilibrium in adults. It is suspected that leucine plays a part in maintaining muscles by equalizing synthesis and breakdown of proteins. |
| Limonene |
|
|
|
Orange-yellow fruits & vegetables such as oranges, tangerines,
peaches, papayas, lemons, nectarines. |
|
Cancer-fighting phytonutrient. |
| Lipase |
|
|
|
|
|
Lipase is an
enzyme which helps the body to
digest fats which can cause the formation of triglycerides. Lipase also helps the body burn fats for
energy and to effectively use fat-soluble vitamins and
essential fatty acids. People who are
overweight or obese often have a lipase deficiency. |
| Lysine |
|
500–1500 mg daily |
|
High protein foods, milk, egg whites,
legumes, fish. Cereal grains area poor source and other
protein sources must be included in the diet. |
|
An
essential
amino acid necessary for body function & manufacturing
proteins. A deficiency in lysine can result in a deficiency
in niacin (a B Vitamin). This can cause the disease
pellagra. Lysine can also be used as a nutritional
supplement to help against herpes. |
| Melatonin |
|
|
|
|
|
Promotes restful sleep. One of the most powerful
antioxidants
known, crossing the blood/brain barrier to stimulate the immune system. May reduce the amount
of damage resulting from radiation treatment and x-rays. Natural melatonin production from the
pineal gland diminishes with age, lack of exposure to sunlight, and disease. |
| Methionine |
|
|
|
Fruits, vegetables, and legumes.
High levels of methionine can be found in spinach, green
peas, corn, navel and mandarin oranges, peanuts, pistachios,
macadamia nuts, kidney beans, black turtle beans, tofu, and
tempeh. Beef is a poor source of methionine and other
protein sources must be included in the diet. |
|
An amino acid generally regarded
as
essential
for humans. Methionine and cysteine are the only
sulfur-containing proteinogenic amino acids. Methionine
plays a role in cysteine, carnitine and taurine synthesis by
the transsulfuration pathway, lecithin production, the
synthesis of phosphatidylcholine and other phospholipids.
Improper conversion of methionine can lead to
atherosclerosis. Methionine is a chelating agent. |
| Methylsulfonylmethane (MSM) |
|
|
|
Milk, meat, seafood |
|
Aids carbohydrate metabolism. A sulfur-containing compound that may help
joints. Up to 3000 mg per day - 1000 mg per meal - recommended. Inhibits pain and joint
inflammation/deterioration. MSM has been shown to eliminate one of the main causes of snoring which
is the narrowing of the naso-pharynageal airway resulting in the vibrating of tissues in the throat.
MSM effectively eliminates this narrowing through the strengthening and added flexibility it gives
to the mucus membranes. Reduce dosage if you experience intestinal discomfort or skin rash. |
| Omega-3 fatty acids |
Recommend 2000 mg fish oil daily with at least 300 mg eicosapentaenoic
acid (EPA) and 200 mg docosahexaenioc acid (DHA). |
|
|
Oily cold-water fish |
|
Omega-3s cut the risk of blood clots and thus lessen the
chance of a
heart attack. One of the omega-3 fatty acids in fish,
commonly known
as DHA, is among the most important fatty acids in
components of brain
cell gray matter and in the eye's retina. Lack of omega-3
fats in the
diet can lead to depression, poor memory, low IQ, learning
disabilities, dyslexia, ADD and many more mental disorders.
Researchers studied 3,700 Chicago residents who were 65 and
older. The
participants took some simple tests of mental acuity three
times in 6
years. Those who ate one fish meal a week had a 10% slower
annual
decline in thinking than those who ate little or no fish.
Those who
ate 2 fish meals a week had a 13% slower decline.
Researchers didn't
measure the subjects' blood levels for healthy omega-3 fatty
acids,
the kind you get from fish so they couldn't prove why fish
helped.
The omega-3 oils are not the only component of fish that
helps the
brain. It's also important to get the fish
protein, too, and
the capsules wouldn't have that.
The colder the water, the more nutritious and safer the
fish. Omega-3s
are best obtained from oily cold-water fish such as salmon
and cod. In
general, the colder the water, the higher the omega-3
content in the
fish oil with less mercury.
Salmon, sardines, trout, tuna, herring, mackerel and
anchovies are all
high in omega-3s. An important advantage of salmon is that
it is high
in omega-3s, but tends to have a lot less mercury
contamination than
other fishes. Eating real
fish should
be the primary source because that helps to mitigate any
mercury
threat.
Two 4-ounce servings of omega-3-rich fish per week is
believed to be
sufficient to maintain a healthy level of omega-3s in the
diet. To help the body repair brain damage,
double that -- 4 servings a week. The UK Food Standards
Agency advises
that boys, men and women past reproductive age eat up to
four portions
of fish a week, and that women of child-bearing age eat up
to two
portions. Also see fats & oils. |
| Phenylalanine |
|
|
|
|
|
An amino acid generally regarded
as
essential
for humans. |
| Phytase |
|
|
|
|
|
Phytase is an
enzyme which digests phytate, a
mineral-binding agent which reduces the absorption of dietary minerals such as zinc, iron and
calcium. |
| Protease |
|
|
|
|
|
This enzyme helps to break down dietary protein
into components useable at the cellular level to build and repair muscles (including the heart). |
| Protein |
|
50g |
|
Meat, seafood, poultry, dairy products, eggs, beans, peas, whole grains |
|
Proteins are used to
make neurotransmitters and are essential to improve mental
performance. Contrary to popular sports myth, taking extra protein does not enhance
muscle weight gain. Instead, excess protein can cause dehydration and kidney and liver problems.
According to the American Heart Assn and many other health experts, diets which concentrate on
protein consumption such as the Dr. Atkins, Zone, Protein Power, and Stillman diets are unhealthy
because they don't provide the balanced diet the body needs.
Foodstuffs that lack
essential amino acids are poor sources of protein
equivalents, as the body tends to deaminate the amino acids
obtained, converting proteins into fats and carbohydrates.
Therefore, a balance of essential amino acids is necessary
for a high degree of net protein utilization, which is the
mass ratio of amino acids converted to proteins to amino
acids supplied. The net protein utilization is profoundly
affected by the limiting amino acid content (the essential
amino acid found in the smallest quantity in the foodstuff),
and somewhat affected by salvage of essential amino acids in
the body. It is therefore a good idea to mix foodstuffs that
have different weaknesses in their essential amino acid
distributions. This limits the loss of nitrogen through
deamination and increases overall net protein utilization.
Fish is a nutrient-dense food and a
good source of protein - most varieties contain around 20
grams of protein per 3-ounce serving, the same as meat. |
| SAM-e |
|
400 mg per day |
|
|
|
An antioxidant. Involved in over 40
biochemical reactions in the body. Critical for mood regulation & joint stability. |
| Sulforaphane |
|
|
|
Green vegetables such as broccoli, brussels sprouts, cabbage, bok choi,
kale. |
|
Stimulates production of carcinogen-deactivating enzymes. Believed to
inhibit proliferation of cancer cells. |
| Threonine |
|
|
|
Cottage cheese, poultry, fish,
meat, lentils, and sesame seeds Rice is a poor source of
threonine and other protein sources must be included in the
diet. |
|
An amino acid generally regarded
as
essential
for humans. |
| Tryptophan |
|
|
|
Tryptophan, found as a component
of dietary protein, is particularly plentiful in chocolate,
oats, bananas, dried dates, milk, cottage cheese, meat,
fish, turkey, and peanuts. Maize (corn) is a poor source of
tryptophan and other protein sources must be included in the
diet. |
|
An amino acid generally regarded
as
essential
for humans. The main function of tryptophan is as a building
block in protein synthesis. Tryptophan is a precursor for
serotonin (a neurotransmitter), melatonin (a neurohormone),
and niacin. Tryptophan has been implicated as a possible
cause of schizophrenia in people who cannot metabolize it
properly. When improperly metabolized it creates a waste
product in the brain which is toxic and causes
hallucinations and delusions. Tryptophan has also been
indicated as an aid for schizophrenic patients. |
| Valine |
|
|
|
Cottage cheese, fish, poultry,
beef, peanuts, sesame seeds, and lentils. |
|
An amino acid generally regarded
as
essential
for humans. |
| Water |
8 glasses a day - minimum. The water may be consumed in liquids other
than pure water (ie juice, milk, etc) |
8 glasses a day - minimum |
|
|
|
75% of Americans are chronically
dehydrated. Even mild dehydration will slow down one's
metabolism as much as 3%. One glass of water will shut down
midnight hunger pangs for almost 100% of the dieters studied
in a University of Washington study. Lack of water is the
primary cause of daytime fatigue. Preliminary research
indicates that 8-10 glasses of water a day could
significantly ease back and joint pain for up to 80% of
sufferers. A mere 2% drop in body water can trigger fuzzy
short-term memory, trouble with basic math, and difficulty
focusing on the computer screen or on a printed page.
Drinking 5 glasses of water daily reportedly decreases the
risk of colon cancer by 45%, plus it can slash the risk of
breast cancer by 79%, and one is 50% less likely to develop
bladder cancer. Every cell, every tissue, every
organ in our body needs water to function. Even your bones
are made up of about 22 percent water. Water is vital to (1)
regulate body temperature, (2) transport nutrients, (3) act
as a medium for metabolic reactions, (4) carry waste away,
and (5) provide form and structure to cells. Our bodies are
largely made up of water, which accounts for approximately
55 to 65 percent of total body weight. For a 175-pound
person, that equals approximately 12 to 14 gallons of water. Most people tend to be chronically dehydrated -- when you
begin to feel
thirsty, you are already a quart (liter) low! Drink one-half once of water per day for each pound of
body weight -- about 10 eight ounce glasses per day for a 150-pound person. Increase by 50% in hot
weather or when exercising vigorously. Loss of fluid may be a major factor in cartilage
deterioration. Water is essential for weight loss; it helps the body metabolize fat for energy. At
least one "authority" recommends specially purified water (which only he sells). He says
that only this purified water can be properly used by the body. However, he has no answer for the
fact that his purified water is immediately contaminated as soon as it touches the lips and enters
the digestive system! Don't be fooled, all you really need is fresh, clean water, juice, etc. |
Mineral Table | Other
Supplements | Return to Top | Ol'
Buffalo Health Page |
| Notes:
1,000 mcg = 1 mg; 1,000 mg = 1 g
Recommended Dietary Allowance (RDA) given for adults only. The RDA initially was not
established to define a nutrient level for optimum health. Instead, the RDA provides base amounts of
nutrients needed to prevent deficiency diseases such as scurvy. It does not take into consideration factors
such as smoking, alcohol consumption, caffeine, medications, stress, illness, etc. which all deplete
nutrients. Taking higher than recommended doses (RDA) of single-nutrient supplements should be done under a
physician's supervision.
Daily Value (DV) also called US Recommended Daily Allowance (USRDA). Appears on food and
supplement labels. Unlike RDAs, there is only one Daily Value for everyone over age | |
