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How much of each substance do we need?

Discussion in 'Macros & Micros' started by Velve921, Feb 18, 2015.

  1. Velve921

    Velve921 Member

    Joined:
    Aug 7, 2014
    Messages:
    753
    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!
     
  2. tara

    tara Member

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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?
     
  3. OP
    Velve921

    Velve921 Member

    Joined:
    Aug 7, 2014
    Messages:
    753
    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!
     
  4. Strongbad

    Strongbad Member

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    Feb 12, 2015
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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.
     
  5. OP
    Velve921

    Velve921 Member

    Joined:
    Aug 7, 2014
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    753
    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.
     
  6. kiran

    kiran Member

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    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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