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Health & Wellness
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| Diabetes |
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II Diabetes is an epidemic today and yet it is 100% preventable. It is a dietary issue that
has gotten out of control. You can control it with diet.
Read More. | |
| Diseases |
| More
than 70 of the diseases we all fear are caused by free
radicals and oxidative stress. Read More | |
| Losing
Weight |
| Huge
issue. 60% of the people are overweight. Diabetes II is an
epidemic. People can't lose weight. Want to know why? Read
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How
much do you need of the various vitamins and minerals? There's a big
difference between the amount required to prevent deficiencies that
would lead to serious degeneration, and the amount of each vitamin
and mineral you need for optimum health. A few years ago, scientists
at the University of Alabama worked this out for every nutrient and
called the amounts Suggested Optimal Nutrient Allowances or SONAs.
The following formula is based on SONAs and gives the amount of each
essential vitamin and mineral that you need contained in your diet
(with supplementation if necessary) for optimal health. Other
nutrition consultants will say more or less, but I consider this a
safe and effective guide. (1)
| Nutrient |
Men |
Women |
| |
RDA |
SONA |
RDA |
SONA |
|
Fat-soluble Vitamins |
| 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 (mg) |
80 |
80 |
65 |
65 |
Water-soluble
Vitamins
|
| Vitamin C
(mg) |
60 |
800 |
60 |
1000 |
| Vitamin B12 (mg) |
2 |
3 |
2 |
3 |
| Folic acid (micro gm) |
200 |
2000 |
180 |
2000 |
| 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
|
| 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 (mg) |
99 |
200-500 |
99 |
200-500 |
| Selenium (micro gm) |
70 |
250 |
55 |
200 |
| Sodium (mg) |
500 |
400 |
500 |
400 |
| Zinc (mg) |
15 |
20 |
12 |
17 |
Note:
While these are for all adults, they are most accurate for those
aged 51 and above.(2)
RDA - Recommended Daily Allowance
SONA - Suggested Optimum Daily Allowance
Links:
Footnotes:
This page last updated on
Friday, January 09, 2009 |
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These statements have not been evaluated by the Food and
Drug Administration. This web page or any products found here are not intended
to diagnose, treat, cure, or prevent any disease. If you find information here
that is of interest to you, take it to your medical doctor for conversation and
evaluation. Do not stop taking any prescription drugs without consulting with
your medical doctor.
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