What are Your Daily Vitamin Requirements?

Not surprisingly there is no simple answer to this question. There are far too many variables in this equation to be able to declare a one-size-fits-all solution.

Yoour age, gender, fitness, height, weight, medical history, color of eyes, occupation, geography, diet, nutrition, favorite film and amount of exercise. These are just a few examples of the personal details that need to be taken into consideration before you can say definitively how much of each vitamin and mineral an individual requires.

However that's not going to do us much good, is it? I cringe at the thought of suggesting that anyone reading this would be 'average' in any way, but we do need to be able to make some calculations, and a few educated guesses, to give us a base-line setting to start from.

Various health organisations around the world publish their own list of Recommended Daily Requirements for good nutrition and I know it's hard to believe, but they don't disagree too violently on this topic. Amazing.

That's not to say nutritionists are all of one mind, they're not, there are many different philosophies on the subject, but regarding daily vitamin and mineral requirements the majority of 'expert' opinion falls within an acceptably credible range.

In fact because of all the variables involved, there is a range of the amounts required, and there is a safety buffer built in to the internationally accepted figures.

The list below is a compilation of American, Canadian and World Health Organization figures as well as some other, more recent Europen studies. In most cases the more recent research figures have been used, and/or the higher RDA value.

It is worth mentioning that, while too much of anything is a bad thing, the water-soluble vitamins (B & C) are very difficult to over-dose on. The body simply flushes out any extra to it's needs so you need to replenish them daily.

On the other hand, the oil-soluble vitamins (A,D,E & K) are stored in the body until needed. You can have too much of them and it pays to be aware of that, but it's not something you should gnash your teeth and chew your nails over.

Notice that some amounts are in micro-grams

• Vitamin ................Women........................ Men
• Vitamin A ............... 3 mg........................... 2.4 mg
• Thiamin B1 ......... 1.2 mg........................... 1.5 mg
• Riboflavin B2........1.3 mg............................1.7 mg
• Niacin B3 ..............15 mg.............................19 mg
• Vitamin B6............1.6 mg........................... 2.0 mg
• Vitamin B12 .........2.0 mg........................... 2.0 mg
• Vitamin C ........... ..75 mg............................ 90 mg
• Vitamin D ................5 mcg ............................5 mcg
• Vitamin E ........... ..15 mg.............................15 mg
• Vitamin K ..............90 mcg........................120 mcg
• Folate ........... ......400 mcg.......................400 mcg
• Biotin .....................30 mcg..........................30 mcg

.... and just to do the job properly, I'm including a list of RDA's for minerals and protein as well. The often neglected minerals some of which even get ignored by people who otherwise have the diet and health thing pretty much under control.

• Mineral Women Men

• Boron ........................2.5 mg ......................2.5 mg
• Chromium .........50-200 mcg............. 50-200 mcg
• Calcium..................1000 mg.................. 1000 mg
• Copper ...............1.5-3.0 mg ...............1.5-3.0 mg
• Iron...............................15 mg ......................10 mg
• Iodine .......................150 mcg ..................150 mcg
• Zinc..............................12 mg ......................15 mg
• Sodium.................... 500 mg ...................5 00 mg
• Manganese ..............2.5 mg ......................2.5 mg
• Magnesium .............320 mg .....................420 mg
• Selenium ...................55 mcg .....................70 mcg
• Potassium .............2000 mg ..................2000 mg
• Phosphorus .............700 mg ....................700 mg

• Protein ........................48gm ........................60gm

Where do you get all these wonderfully named substances? For most people, the vast majority of their dietery needs can be had through a balanced and healthy diet. Which specific foods is a subject beyond the scope of this article.

Some of us may need additional supplements but don't be tempted to self-diagnose or worse still, just gobble a cocktail fistful of pills every day because more is better, right?

Wrong. You should consult an expert about your individual circumstances or you risk health complications and anyway, taking unnecessary supplements is hard on your wallet.

I hope that helps,

As with everything in life, Plan Your Work and Work Your Plan.

Take care ..

• McGarrett