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Weight Loss Forum / General Topics / February 2005RDA vitamin values
Hi, Does anyone have the RDA values for the various vitamins / minerals?? I believe the values are different for EU, US and UK?? Thanks Paul > Hi, > > Does anyone have the RDA values for the various vitamins / minerals?? http://www.nal.usda.gov/fnic/dga/rda.html > I believe the values are different for EU, US and UK?? Perhaps, but then again it might be the same amounts, but reflecting the different measuring systems. The USDA's guidelines are the *minimum* (hence 'minimum daily requirement') to prevent particular diseases (vitamin C for scurvy, D for rickets, etc) and are not the optimum for excellent health. --? revek Grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to hide the bodies of the people I had to kill because they pissed me off. >Hi, > [quoted text clipped - 5 lines] > >Paul Http://www.ivillage.co.uk/health/ghealth/vitamin/articles/0,,584525_58472 4,00.html Be aware that research is indicating that many of the RDA values (in UK at least) are *over* estimates and that taking too much can actually be worse than too little. Vitamins of particular concern are vitamin A (linked to liver disease and blindness), vitamin B6 (which has been linked to periferal nerve damage), vitamin D, vitamin E and even vitamin C (mega-doses can decrease the pH of the blood and lead to all sorts of problems). If you are over 60 the current advice is not to supplement with vitamin A at all (including beta-carotene sources) and not to have liver or liver products more than once a week. Minerals are even more problematic with iron causing constipation and blocking calcium absorption, and calcium increasing the risk of kidney stones as well as blocking the absorption of iron! In some northerly countries, dark skinned people are recommended to supplement with a small amount of vitamin D (there should be government advice in countries affected, such as Northern Canada, Asian people in the North of Scotland and the islands etc). Folic acid supplementation is recommended for women of childbearing age who may possibly conceive, and in the first 12 weeks of pregnancy, as this has been shown to reduce the incidence of spina bifida. A regular, one-a-day multivitamin and mineral supplement is probably a wise precaution against deficiencies when losing weight and probably harmless, but mostly I'd strongly encourage people to try to get their vitamins and minerals from actual food, and to eat a good variety of foods to ensure they get the correct mix. However, if you have an actual deficiency, be guided by your doctor of course, on dosage and supplementation. HTH  SignatureAnna (in UK) Start Weight: 174 lbs Goal Weight: 146 lbs Current Weight: 163 lbs "The revolutionary new diet pill that turns body fat into Rolex watches" - Dilbert Online >Be aware that research is indicating that many of the RDA values (in UK >at least) are *over* estimates and that taking too much can actually be [quoted text clipped - 4 lines] >damage), vitamin D, vitamin E and even vitamin C (mega-doses can >decrease the pH of the blood and lead to all sorts of problems). I hadn't heard of dangers of D or C (unless you're talking *super* high doses). Would you happen to have a reference for that? I know the E scare came from Harvard's epidemology dept (Prof. Health Care Workers Study??) and has yet to be satisfactorily explained. >In some northerly countries, dark skinned people are recommended to >supplement with a small amount of vitamin D (there should be government >advice in countries affected, such as Northern Canada, Asian people in >the North of Scotland and the islands etc). Reinhold Veith has done some leading research on Vitamin D and believes that anyone north of about Florida is probably deficient (and recommend supplementing between 400-1000IUs). > Hi, > [quoted text clipped - 5 lines] > > Paul Institute of Medicine (2001) "Dietary Reference Intakes: Macronutrients" http://www.iom.edu/Object.File/Master/7/300/0.pdf Downloaded September 21, 2004 Institute of Medicine (2001) "Dietary Reference Intakes: Vitamins" http://www.iom.edu/Object.File/Master/7/296/0.pdf Downloaded September 21, 2004 Institute of Medicine. (2001) "Dietary Reference Intakes: Elements" http://www.iom.edu/Object.File/Master/7/294/0.pdf Downloaded September 21, 2004 and where would be a good place to find out what to take when for the best absorption? i take a daily multi vit/mineral plus calcium/vit d - because I don't have periods so have a higher risk of osteoporosis plus milk thistle and I'm considering adding flaxseed oil - as i get very few omega 3s in my diet i usually take them + a kind of hayfever anti-inflammatory medecine I need + an actimel yoghurt drink in the morning. good? bad? all taken at the same time or better spaced out? Signaturekrys UK 157/???/126 Started March 1st 2001 GOAL August 16th 2001 and July 22nd 2004 > > Hi, > > [quoted text clipped - 17 lines] > http://www.iom.edu/Object.File/Master/7/294/0.pdf Downloaded September 21, > 2004 Hi Krys, you sound as if you have some similar health issues to myself. >and where would be a good place to find out what to take when for the best >absorption? It's very difficult to find out that kind of thing, partly because it's a moving target: you find out and then some scientist does some research and everything changes (like the advice to avoid vitamin A if you're over 60). I'm not a doctor or nurse or anything, btw, as a disclaimer. >i take a daily multi vit/mineral >plus calcium/vit d - because I don't have periods so have a higher risk of >osteoporosis Provided it's a sensible, over-the-counter supplement intended to be taken with a multivitamin (which most of them are), that should be fine. I personally don't take calcium because I've had kidney stones, but most people should be fine. To avoid side-effects make sure you drink plenty of water and don't take the calcium at the same time as your dinner as it may block iron absorption. Tea also has this effect, so dinner with tea + calcium supplements is a bit of a recipe for disaster! >plus milk thistle >and I'm considering adding flaxseed oil - as i get very few omega 3s in my >diet Omega 3s are very good, but if you're peri or post menopausal it's also a good idea to take omega 6's, found in evening primrose oil and starflower oil. You can buy supplements with omega 3 and omega 6 together (that's what I take). Mostly omega 3 oil is de-odorised fish oil, but I'm sure someone does a flax oil supplement. You could of course eat oily fish once a week, and put linseed/flaxseed in your cereal in the mornings, for a similar effect. >i usually take them + a kind of hayfever anti-inflammatory medecine I need Another reason you really *must* drink plenty of water - most of those meds do not work effectively without extra fluid, and can even have negative effects and stop working all together. Maintaining adequate hydration will keep your medication working, help your sinuses and lungs stay clear and avoid the worst of the side-effects. Do remember that hayfever meds don't just affect the nose - they can dry out every mucous membrane in the body, including the mouth and other areas. They can actually increase the risk of gum disease and tooth decay, my dentist claims, and increase the risk of thrush, both in the mouth and genital area. So, you have been warned. I've been on a cocktail of anti-allergy medication for years and have had several incidents of these kinds of side-effects and I've required treatment for dehydration, so I know from bitter experience it's not just in the advice leaflet! >+ an actimel yoghurt drink in the morning. > >good? bad? all taken at the same time or better spaced out? Always space supplements out and take package advice about whether they should be taken before or after food. Some, like fish oils, can cause terrible tummy pain if taken on an empty stomach, and garlic oil makes me burp for England! Always space out your calcium and iron supplements, as they can contradict each other. SignatureAnna (in UK) Start Weight: 174 lbs Goal Weight: 146 lbs Current Weight: 163 lbs "The revolutionary new diet pill that turns body fat into Rolex watches" - Dilbert Online > and where would be a good place to find out what to take when for the > best absorption? [quoted text clipped - 10 lines] > > good? bad? all taken at the same time or better spaced out? I was told by my pharmacist to space out the calcium and the multivitamin because your body can only absorb so much calcium at a time. (Obviously this is only if your multi contains calcium.) He also suggested getting a calcium supplement that contains some magnesium since it will helps with absorbtion. Why - they're (the RDA's) are all crap anyways... :-) Better, I think, would be to review the current literature and studies in conjunction with the RDAs. Knowing the 'upper limit' is very important though... >Hi, > [quoted text clipped - 5 lines] > >Paul |
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