Guest guest Posted November 12, 2006 Report Share Posted November 12, 2006 Good Morning! Vitamins, Minerals and Dosage Vitamins and minerals are essential to life. These nutrients, and are often referred to as micronutrients because they are needed in relatively small amounts compared with the four basic nutrients. The U.S. Food and Drug Administration (FDA) has devised recommended daily allowances (RDAs) of vitamins and minerals, although it is still in great debate if these RDAs are sufficient. The listing below includes vitamin, mineral and other supplements which should be used as a guideline. Although the amounts listed are safe (they will not cause toxicity) and should be varied according to size and weight. " People who are active and exercise; those who are under great stress, on restricted diets, or mentally or physically ill; women who take oral contraceptives; those on medication; those who are recovering from surgery; and smokers and those who consume alcoholic beverages all need higher than normal amounts of nutrients. " In addition to a proper diet, exercise and a positive attitude there are two important elements that are needed to prevent sickness and disease. If your lifestyle includes each of these, you will feel good and have more energy...something we all deserve. This is sourced through the FDA, The National Academy of Sciences Institute of Medicine, the American Dietetic Association and Michael Roizen and Dr. Mehmet Oz's book " YOU " . Remember, this is a guideline. Multi-vitamin (B Complex requirements) B vitamins* 25-50 milligrams (mg) Take this with 400 micrograms [mcg] of folic acid. Vitamin E 400 international units (IU) The natural form of Vitamin E, d-alpha-tocopherol, is preferred. Vitamin C (with rosehips) 2,000 - 4,000 mg (in divided doses) Vitamin A (beta carotene) 5,000-10,000 IU Calcium 1,500 mg (in divided doses, 1000mg in am, 500mg in pm) Vitamin D 400 IU (divided doses with calcium and magnesium) Magnesium 500 mg (divided doses with calcuim and Vitamin D, 250mg in am, 250mg in pm) Iron 8 mg The recommendation for iron for women is 18 mg. Iodine 150 mcg Zinc 10-15 mg Selenium 100-400 mcg Copper 2 mg Manganese 10 mg Chromium 200 mcg Molybdenum 25 mcg Potassium 90 mg Boron 50-100 mcg Lycopene 5-10 mg Lutein 25-50 mg Polyphenols (green tea) 10-100 mg Proanthocyanidins (grape seed, pine bark) 25-100 mg Alpha-lipoic acid 200-1,500 mg N-acetyl-cysteine 500-2,000 mg Coenzyme Q 50-300 mg Soy isoflavones 20-100 mg L-Carnitine (500mg) Acetyl-L-Carnitine (250mg) Coenzyme Q-10 (50mg) Grape Seed Extract (50mg) Turmeric (400mg) L-glutamine (500mg) Essential Oils (Fulfills daily Omega-3,6,9 requirements) DMAE (100mg) ****The FDA lowered the RDA for iron for men and post- menopausal women from the 10 milligrams set in 1989 to eight. For pre- menopausal women, the RDA has been raised from 15 to 18 milligrams. For pregnant women, it's been lowered from 30 to 27 milligrams. Andrew Pacholyk, MS, L.Ac. Peacefulmind.com Therapies for healing mind, body, spirit Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 16, 2006 Report Share Posted November 16, 2006 RDAs, by definition, are considered the " minimal " level of a nutrient to ensure the absence of disease associated with deficiency of that particular nutrient. It is not considered an " optimal " support level and the National Academy of Sciences made that clear in the 40s when some of the RDAs were first established. For example, there are published studies showing that some people needed 1000x the amount of Vitamin A in their system for normal " health. " Vitamin C is also a compound that can provide greater benefit, at certain times, in larger amounts. Women may benefit from taking a bit of extra iron after menstruation and everyone else after donating blood. The bottom line is that RDAs are an averaged minimum. There are some things that also have an upper maximum, but that is not reflected in the RDA nor is it defined in such a way to do so. Dave Saunders, NC, DNEH Certified Nutritional Educator and Wellness Coach, ANA Member of the American International Association of Nutritional Education (AIANE) _____ yogiguruji [yogiguruji] Sunday, November 12, 2006 10:32 AM Vitamins, Minerals and Dosage Good Morning! Vitamins, Minerals and Dosage Vitamins and minerals are essential to life. These nutrients, and are often referred to as micronutrients because they are needed in relatively small amounts compared with the four basic nutrients. The U.S. Food and Drug Administration (FDA) has devised recommended daily allowances (RDAs) of vitamins and minerals, although it is still in great debate if these RDAs are sufficient. The listing below includes vitamin, mineral and other supplements which should be used as a guideline. Although the amounts listed are safe (they will not cause toxicity) and should be varied according to size and weight. " People who are active and exercise; those who are under great stress, on restricted diets, or mentally or physically ill; women who take oral contraceptives; those on medication; those who are recovering from surgery; and smokers and those who consume alcoholic beverages all need higher than normal amounts of nutrients. " In addition to a proper diet, exercise and a positive attitude there are two important elements that are needed to prevent sickness and disease. If your lifestyle includes each of these, you will feel good and have more energy...something we all deserve. This is sourced through the FDA, The National Academy of Sciences Institute of Medicine, the American Dietetic Association and Michael Roizen and Dr. Mehmet Oz's book " YOU " . Remember, this is a guideline. Multi-vitamin (B Complex requirements) B vitamins* 25-50 milligrams (mg) Take this with 400 micrograms [mcg] of folic acid. Vitamin E 400 international units (IU) The natural form of Vitamin E, d-alpha-tocopherol, is preferred. Vitamin C (with rosehips) 2,000 - 4,000 mg (in divided doses) Vitamin A (beta carotene) 5,000-10,000 IU Calcium 1,500 mg (in divided doses, 1000mg in am, 500mg in pm) Vitamin D 400 IU (divided doses with calcium and magnesium) Magnesium 500 mg (divided doses with calcuim and Vitamin D, 250mg in am, 250mg in pm) Iron 8 mg The recommendation for iron for women is 18 mg. Iodine 150 mcg Zinc 10-15 mg Selenium 100-400 mcg Copper 2 mg Manganese 10 mg Chromium 200 mcg Molybdenum 25 mcg Potassium 90 mg Boron 50-100 mcg Lycopene 5-10 mg Lutein 25-50 mg Polyphenols (green tea) 10-100 mg Proanthocyanidins (grape seed, pine bark) 25-100 mg Alpha-lipoic acid 200-1,500 mg N-acetyl-cysteine 500-2,000 mg Coenzyme Q 50-300 mg Soy isoflavones 20-100 mg L-Carnitine (500mg) Acetyl-L-Carnitine (250mg) Coenzyme Q-10 (50mg) Grape Seed Extract (50mg) Turmeric (400mg) L-glutamine (500mg) Essential Oils (Fulfills daily Omega-3,6,9 requirements) DMAE (100mg) ****The FDA lowered the RDA for iron for men and post- menopausal women from the 10 milligrams set in 1989 to eight. For pre- menopausal women, the RDA has been raised from 15 to 18 milligrams. For pregnant women, it's been lowered from 30 to 27 milligrams. Andrew Pacholyk, MS, L.Ac. Peacefulmind.com Therapies for healing mind, body, spirit Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 16, 2006 Report Share Posted November 16, 2006 Hello, Andrew, thank you so much for this post. We read so many posts on this website asking about how to cure illnesses and yet the real cure is to include all necessary nutrients in our diet every day to maintain optimum health at all times. Our food is so depleted of these nutrients that even though we eat a 'balanced' diet and our plates look beautiful with the meat, carbs, and veggies on it, we are being fooled by the food industry. I seem to be constantly stressing the need for these elements in order to remain healthy. Why be sick when a little care with our diet can keep us healthy? May I stress again to all the readers at this website that maintining health is easier and cheaper than recovering from illness. With doctor visits and medications at all time highs, medical treatment is almost beyond the reach of the average person. As my father always said, " Groceries are cheaper than doctors. " Eat WHOLE foods such as whole grains (not pretty white rice etc.), lightly steamed or raw veggies (preferably grown organically) and meat that is not treated with steroids and hormones. Eat fruit instead of sugar. Sugar has been shown to lower the immune response to pathogens, especially in children. And, use supplements daily to help your body meet the demands of a stress filled life. Then if you do happen to catch the flu or get ill in some way, you have a body that is overall healthy and can heal itself quickly. Please don't wait until you are gravely ill to get serious about your health. Take the time to shop for good whole food, find sources of organic food at good prices (it's still more expensive than mass produced products but is becoming more readily available in our grocery stores) and curb your spending on other things and put it on your health. And, I know this is tough. But, the reward is a healthy life for you and your family. I see so many people at the grocery store with a cart full of boxed and canned food (canning destroys all the enzymes in the food that are necessary for digestion and all the life force), chips, cookies and sodas. But, they won't put a few cents or dollars extra to eat fresh and organic food. Please make room for good healthy food in your life. Peace and blessings to everyone. Melba , " yogiguruji " <yogiguruji wrote: > > Good Morning! > > Vitamins, Minerals and Dosage > > Vitamins and minerals are essential to life. These nutrients, and are > often referred to as micronutrients because they are needed in > relatively small amounts compared with the four basic nutrients. The > U.S. Food and Drug Administration (FDA) has devised recommended daily > allowances (RDAs) of vitamins and minerals, although it is still in > great debate if these RDAs are sufficient. > > The listing below includes vitamin, mineral and other supplements > which should be used as a guideline. Although the amounts listed are > safe (they will not cause toxicity) and should be varied according to > size and weight. " People who are active and exercise; those who are > under great stress, on restricted diets, or mentally or physically > ill; women who take oral contraceptives; those on medication; those > who are recovering from surgery; and smokers and those who consume > alcoholic beverages all need higher than normal amounts of > nutrients. " In addition to a proper diet, exercise and a positive > attitude there are two important elements that are needed to prevent > sickness and disease. If your lifestyle includes each of these, you > will feel good and have more energy...something we all deserve. > > This is sourced through the FDA, The National Academy of Sciences > Institute of Medicine, the American Dietetic Association and Michael > Roizen and Dr. Mehmet Oz's book " YOU " . Remember, this is a guideline. > > Multi-vitamin (B Complex requirements) > B vitamins* 25-50 milligrams (mg) Take this with 400 micrograms > [mcg] of folic acid. > Vitamin E 400 international units (IU) > The natural form of Vitamin E, d-alpha-tocopherol, is preferred. > Vitamin C (with rosehips) 2,000 - 4,000 mg (in divided doses) > Vitamin A (beta carotene) 5,000-10,000 IU > Calcium 1,500 mg (in divided doses, 1000mg in am, 500mg in pm) > Vitamin D 400 IU (divided doses with calcium and magnesium) > Magnesium 500 mg (divided doses with calcuim and Vitamin D, 250mg in > am, 250mg in pm) > Iron 8 mg The recommendation for iron for women is 18 mg. > Iodine 150 mcg > Zinc 10-15 mg > Selenium 100-400 mcg > Copper 2 mg > Manganese 10 mg > Chromium 200 mcg > Molybdenum 25 mcg > Potassium 90 mg > Boron 50-100 mcg > Lycopene 5-10 mg > Lutein 25-50 mg > Polyphenols (green tea) 10-100 mg > Proanthocyanidins (grape seed, pine bark) 25-100 mg > Alpha-lipoic acid 200-1,500 mg > N-acetyl-cysteine 500-2,000 mg > Coenzyme Q 50-300 mg > Soy isoflavones 20-100 mg > L-Carnitine (500mg) > Acetyl-L-Carnitine (250mg) > Coenzyme Q-10 (50mg) > Grape Seed Extract (50mg) > Turmeric (400mg) > L-glutamine (500mg) > Essential Oils (Fulfills daily Omega-3,6,9 requirements) > DMAE (100mg) ****The FDA lowered the RDA for iron for men and post- > menopausal women from the 10 milligrams set in 1989 to eight. For pre- > menopausal women, the RDA has been raised from 15 to 18 milligrams. > For pregnant women, it's been lowered from 30 to 27 milligrams. > > > Andrew Pacholyk, MS, L.Ac. > Peacefulmind.com > Therapies for healing > mind, body, spirit > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 16, 2006 Report Share Posted November 16, 2006 Wonderfully awesome list of Nutrients. I heard on the radio according to a study; children with low levels of Iron do poorly in Math. Avocados are high in Thiamine and Carnitine. Food is the new wave. A.- -- In , " yogiguruji " <yogiguruji wrote: > > Good Morning! > > Vitamins, Minerals and Dosage > > Vitamins and minerals are essential to life. These nutrients, and are > often referred to as micronutrients because they are needed in > relatively small amounts compared with the four basic nutrients. The > U.S. Food and Drug Administration (FDA) has devised recommended daily > allowances (RDAs) of vitamins and minerals, although it is still in > great debate if these RDAs are sufficient. > > The listing below includes vitamin, mineral and other supplements > which should be used as a guideline. Although the amounts listed are > safe (they will not cause toxicity) and should be varied according to > size and weight. " People who are active and exercise; those who are > under great stress, on restricted diets, or mentally or physically > ill; women who take oral contraceptives; those on medication; those > who are recovering from surgery; and smokers and those who consume > alcoholic beverages all need higher than normal amounts of > nutrients. " In addition to a proper diet, exercise and a positive > attitude there are two important elements that are needed to prevent > sickness and disease. If your lifestyle includes each of these, you > will feel good and have more energy...something we all deserve. > > This is sourced through the FDA, The National Academy of Sciences > Institute of Medicine, the American Dietetic Association and Michael > Roizen and Dr. Mehmet Oz's book " YOU " . Remember, this is a guideline. > > Multi-vitamin (B Complex requirements) > B vitamins* 25-50 milligrams (mg) Take this with 400 micrograms > [mcg] of folic acid. > Vitamin E 400 international units (IU) > The natural form of Vitamin E, d-alpha-tocopherol, is preferred. > Vitamin C (with rosehips) 2,000 - 4,000 mg (in divided doses) > Vitamin A (beta carotene) 5,000-10,000 IU > Calcium 1,500 mg (in divided doses, 1000mg in am, 500mg in pm) > Vitamin D 400 IU (divided doses with calcium and magnesium) > Magnesium 500 mg (divided doses with calcuim and Vitamin D, 250mg in > am, 250mg in pm) > Iron 8 mg The recommendation for iron for women is 18 mg. > Iodine 150 mcg > Zinc 10-15 mg > Selenium 100-400 mcg > Copper 2 mg > Manganese 10 mg > Chromium 200 mcg > Molybdenum 25 mcg > Potassium 90 mg > Boron 50-100 mcg > Lycopene 5-10 mg > Lutein 25-50 mg > Polyphenols (green tea) 10-100 mg > Proanthocyanidins (grape seed, pine bark) 25-100 mg > Alpha-lipoic acid 200-1,500 mg > N-acetyl-cysteine 500-2,000 mg > Coenzyme Q 50-300 mg > Soy isoflavones 20-100 mg > L-Carnitine (500mg) > Acetyl-L-Carnitine (250mg) > Coenzyme Q-10 (50mg) > Grape Seed Extract (50mg) > Turmeric (400mg) > L-glutamine (500mg) > Essential Oils (Fulfills daily Omega-3,6,9 requirements) > DMAE (100mg) ****The FDA lowered the RDA for iron for men and post- > menopausal women from the 10 milligrams set in 1989 to eight. For pre- > menopausal women, the RDA has been raised from 15 to 18 milligrams. > For pregnant women, it's been lowered from 30 to 27 milligrams. > > > Andrew Pacholyk, MS, L.Ac. > Peacefulmind.com > Therapies for healing > mind, body, spirit > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 16, 2006 Report Share Posted November 16, 2006 This is a great list. Thanks for sharing! Dave Saunders, NC, DNEH Certified Nutritional Educator and Wellness Coach, ANA Member of the American International Association of Nutritional Education (AIANE) Quote Link to comment Share on other sites More sharing options...
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