How much of each substance do we need?

Velve921

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I'm trying to find objective answers for what the body needs...I know everyone is different but I would at least like a baseline of measurements.


How much do we need of:

A, B, C, D, E, K vitamins?
Selenium, copper, magnesium, ca, zinc?
Limit of Starch, pufa, phosphorus, tryptophan?


I feel this could be a good thread for everyone to voice their input based on experience.

Let me know thoughts!
 

tara

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Do you mean a baseline for maintenance for healthy people on a healthy diet or a baseline for people with sub-optimal health and/or severely deficient/toxic diet? If everyone is different, then what would count as a baseline? Do you mean the bare minimum that everyone needs to avoid deficiency symptoms?
 
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Velve921

Velve921

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Hey Tara, Thank you for responding.

I'm thinking more of a baseline for a healthy individual. So for example, I have my athletes using cronometer...as I examine their macro/micronutrients I would like to have better guidelines on where they should be for an objective perspective.

So far the largest problems I see are:

Pufa intake is too high (15-20gs a day...I hear Ray likes no more than 6)
Ca:p ratio should be 1:1...most of my guys are 1:3.
Starch is 80-100 a day. My personal starch is now 2g a day.
Magnesium is low...so all of them have been doing epsom salt baths and coffee so magnesium is coming along well now.

These have probably been the largest markers I have used so far as to generally to understand the stressed state. As I have been correcting these 4 markers that I presented above the other vitamins and minerals have been falling in line and energy/sleep has improved.

However, understanding the amount of vitamins and minerals to a more particular I believe will beneficial to my understanding of more issues.

Let me know your thoughts. Thanks!
 

Strongbad

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It depends on your gender, height, weight etc. I'd recommend cronometer (dot) com and it'll break it down for you based on your physical stats.
 
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Velve921

Velve921

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I use cronometer.com actually, that is how I monitor my athletes...but it does not give accurate percentages based on what I've learned so far.

For example, it says I only need 200 IU of vitamin D a day. Based on what I've read thats not even close to a standard intake.
 

kiran

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Ewlevy1 said:
I use cronometer.com actually, that is how I monitor my athletes...but it does not give accurate percentages based on what I've learned so far.

For example, it says I only need 200 IU of vitamin D a day. Based on what I've read thats not even close to a standard intake.

You do realize that you can tweak the minimum and maximum values to your preference?
Just go to the nutrition report and click on Vitamin D.
 

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