Article 97-10-4: The final word on nutrition - RDA, Phytochemicals and Other Nutrients

Have you ever wondered what the RDA actually meant? What are the deficiency signs? What are phytochemicals? Referring to different sources, most of yoru answers are here with a resounding endorsement for taking supplements.

The field of nutrition has always been full of murky knowledge and information. So many things sound good and turn out to be false. Many people want to believe something so they fail to check if it is true. A single benefit gets promoted and all the negatives get neglected. Many times the beneficial item is processed so that all of its nutritional quality is destroyed and sometimes we are outright lied to.

Sounds pretty grim, doesn't it? I have had to read many books, magazines and research articles to find the truth, and then it is only as good as the study designed to test the nutrient. Very few studies in the health field are unbiased when it comes to pharmaceuticals, potions and pills which can be sold for money. Frequently studies are funded to prove a specific premise and not to truly test the efficacy of the nutrient so it is best to be skeptical. However, there is a grain of truth to all stories and studies and I an open mind may provide you with the right information. At the end it is only your health and your opinion which matter - you are the final decision maker.

The RDA was originally developed based on the current health at the time. The underlying premise was that the American diet was healthy. Therefore, the average American diet was analyzed for its nutrient content and the average intakes for the critical nutrients (which were known at that time) were measured and set as the norms for "health". These standards were set on the basis that disease was not present. This does not mean that they represent the nutrient levels required for optimal health.

Snce that time the nutrition field has gone through massive changes. One change which is most interesting is that the requirement for protein in the diet has been nearly cut in half over the years and as of 1997 is presently set at 0.65 grams of protein per kilogram of body weight (roughly, if you divide your weight in pounds by three you will get a slight overestimate of your protein requirement in grams) which is much closer to that set by the World Health Organization (WHO) at 0.60 g/kg. These changes are very confusing because many articles are written using the standards of the day and, as those standards change, the research based on those standards may be compromised.

This table represents information which has been published within the last few years, though some of the information cites sources as far back as 1989. View this information as a starting point. As time goes on this will be updated as necessary. If you find out more recent information and want to submit the new data with cited reference, this page on the internet will be updated. This information came from "The Healthy Cell News", Spring/Summer 1997, 800-624-7114; Delicious! Annual Guide, 1997; The Essential Guide to Vitamins and Minerals, Health Media of America and Elizabeth Somer, M.A., R.., HarperPerennial, copyright 1992, 210-207-7528; information from the AFPA trainers handbook, afpa@afpafitness.com http://www.afpafitness.com/ Phone: (609)978-7583 FAX: (609)978-7582.

Nutrient	RDA or DV	Optimal DV	Nutritional Function	Pro-Active with	Deficiency Signs
Vitamin A, Preferred form: Beta Carotene	800-1000 IU, Toxicity at 50,000 IU Provitamin A, No RDA	5,000-10,000 IU 10,000-25,000 IU	Antioxidant, eyes, mucous membranes; gums, skin, bone and hair growth; resistance to infections	Choline, C, D, E, F, Zinc & B-complex	Night blindness, dry skin & hair, susceptability to infections, allergies, fatigue, migraines
B1, Thiamine	1.1 - 1.5 mg	10 - 60 mg	Brain, nervous system, circulation, learning	Folic Acid, B5, B-Complex, C	Fatigue, digestive problems, irritable, nervous, depression
B2, Riboflavin	1.3 - 1.7 mg	10 - 60 mg	Oxygenation of cells, growth, hair, skin, eyes, antibody & cell formation	B-Complex, B6, C, Niacin	Skin disorders, vision & growth problems, indigestion, baldness
B3, Niacin	15 - 19 mg	20 - 500 mg	Nervous & digestive systems, adrenal galnds, circulation, metabolism (sugar)	B-Complex, C	Nervousness, poor circulation (leg cramps, cold extremities), fatigue, headaches, bad breath, high blood pressure
B5, Pantothenic Acid	4 - 7 mg	40 - 100 mg	Stress, food metabolism & digestion, steroid hormone synthesis, cell formation	B-Complex, C	Stress/irritability, allergies, arthritis, digestive disorders, gray hair & hair loss, hypoglycemia, premature aging
B6, Pryidoxine	1.6 - 2.0 mg May be toxic above 500 mg	10 - 60 mg	Nerves, muscles, skin, antibody & blood cell formation, co-enzyme in amino acid & fatty acid metabolism	B-Complex, C, Potassium	Stress, depression, insomnia, irritability, weight problems, clogging of arteries, hypoglycemia
B12, Cobalamin	2 mcg	20 - 100 mcg	Nervous system, iron stores, cell health, appetite & growth	B-Complex, C, Potassium, Calcium	Stress, nervousness, fatigue, loss of appetite, anemia, stamina
Biotin Part of B-Complex	30 - 100 mcg	100 - 200 mcg	Helps utiliae other B's, aids Krebs cycle (energy) in synthesis of fats & proteins, cell production	B-Complex, C	Exhaustion, muscle pain, depression, dry hair/eyes
Choline* Part of B-Complex	60 mg	50 - 250 mg	Protein & fat metabolism, nerve impulse transmissions	B-Complex	Atherosclerosis, high blood pressure, liver ailments, tinnitus
Folic Acid Part of B-Complex	180 - 200 mcg	400 - 2000 mcg	Body & cell growth, reproduction, protein synthesis	B-Complex, especially B12	B12 deficiency, fatigue, stress, menstrual & reproductive disorders
Inositol* Part of B-Complex	60 mg	50 - 300 mg	Metabolism of fats & cholesterol; hair, brain, eyes, weight control	B-Complex, C, Phosphorous	Atherosclerosis, constipation, skin & hair problems, insomnia, weight
PABA* Part of B-Complex	10 mg	10 - 100 mb	Natural sunscreen, skin, hair, protein metabolism	A, C, D, E, Phosphorous	Gray hair, skin tags, fatigue
Vitamin C	60 mg 100 mg for smokers	1500 - 3000 mg	Antioxidant; protects hair, skin, blood cells & vessels, bone, gums & teeth	Bioflavonoids, all Vitamins and Minerals	Infections, blood skin & aging disorders, bruising, allergies
Vitamin D	400 IU May be toxic over 1000 IU	400 - 800 IU	Calcium & Phosphorous absorption, strong bones & teeth, mineral homeostastis	Calcium, Choline, Phosphorous, A, C, F	Soft bones & teeth, gum health, muscle weakness, arthritis, nervousness, poor metabolism
Vitamin E Natural form d-alpha tocopherol	30 IU	50 - 800 IU	Antioxidant, circulation (expecially to heart), blood & vessel health, oxygenation, lungs, skin & hair health, prostate	B-Complex, Manganese, Selenium, A, C, F	Heart disease, stroke, atherosclerosis, cholesterolemia, bloood vessel disorders, premenstrual & menopausal problems, prostate size
Vitamin F* Essential Fatty Acids	2 Tablespoons	10% of calories	Mucous membranes, hair & skin, prevents cholesterol build-up	E, A, C, D, Phosphorous	Skin disorders, dry hair, heart disease, arthritis
Coenzyme Q-10 Ubiquinone*		Used by endurance athletes to increase efficiency of carbohydrate usage	Fot soluble substance functions in cells in production of energy from carbohydrates		Not a vitamin, no deficiencies or toxicities have been identified
Vitamin K* 2 natural and 1 synthetic forms	45 - 80 mcg	Large doses can cause anemia in animals & jaundice in infants	Production of blood clotting protein prothrombin, may inhibit cancers	Vitamin E may interfere with clotting effects	Rare except in newborns. Synthesized by intestinal flora
Aluminum*	No RDA	No known positive benefits	High intake affects absorption & use of Calcium, Phosphorous, Magnesium, Selenium and Fluoride	Possible bone loss muscle weakness & aching, nerve damage, brain disorders
Arsenic*	No RDA	0.4 - 0.9 mg (Far below toxic)	Essential for growth in other animals
Boron*	No RDA	Unknown	Found in numerous tissues and may play a role in bone health		No deficiency symptoms have been identified
Cadmium*	No RDA	Toxic	Not excreted from the body and over time may build to toxic levels.	Very little is absorbed from average intake of 13 - 24 mcg	Toxicity signs include anemia, muscle wastage, hypertension & liver/kidney damage
Calcium	800 - 1200 mg	800 - 1500 mg	Bones & teeth, iron stores, nerve relaxation, endurance	A, C, D, F, Magnesium, Iron, Phosphorous	Bone/teeth disease, sore muscles, nerve problems, insomnia palpitations
Chromium*	50 - 200 mcg	100 - 300 mcg Picolinate form may cause chromosome damage	Insulin regulator, circulatory system, energy (sugar metabolism), thyroid & adrenal glands	None	Sugar metabolism disorders, athersclerosis
Chlorine*	500 mg	500 mg	Digestion of proteins, liver detox, acid-alkaline balance, stomach anti-parasitic	Excess destroys Vit E, intestinal flora	Hair & tooth loss, digestive problems, muscle disorders
Cobalt*	No RDA	Refer to B12 requirements	Known function is as a constituent of Vitamin B12
Copper*	1.5 - 3 mgMay be toxic at 10 mg	1.5 - 3 mg	Enzyme activity, iron absorption, healing process, hair, skin & cells	Zinc, Iron, Cobalt	Retarded growth, skin & respiratory problems, anemia
Fluorine*	No RDA	Safe ranges 1.5 - 4.0 mg	Bone is more stable and resistant to degeneration and osteoporasis. May aid in wound healing & enhance iron absorption.	May increase hairline fractures. Treatment of osteoporosis is controversial
Iodine	150 mcg	100 - 255 mcg	Thyroid, rate of metabolism	None	Thyroid problems, goiter
Iron	10 - 15 mg	15 - 30 mg	Hemoglobin, iron stores in cells, oxygen to muscles	C, B-Complex, Copper, Calcium	Anemia, fatigue, brittle nails, pale skin, restless legs
Lead*	No RDA	Toxic	Produces nerve damage, anemia, muscle wastage, lethargy and mental impairment
Magnesium	280 - 350 mg	300 - 500 mg	Promotes calcium & vitamin C absorption; needed for stron nerves, bones, muscles, heart; energy (sugar metabolism)	C, D, B6, Calcium, Phosphorous, Proteins	Nervousness, irritability, muscle weakness and pain, heart disease, fatigue, calcium deposits
Manganese*	2 - 5 mg	10 - 15 mg	Metabolism & enzyme activator, bone formation	B1, E, Calcium, Phosphorous	Glandular dysfunctions, dizziness, poor muscle coordination
Mercury*	No RDA	Toxic	Accumulated in the body over time, affects proteins of all forms in the body. May suppress immune system
Molybdenum*	No RDA	Estimated safe Ranges 75 - 250 mcg Prolonged intake of 10 mg may induce gout-like symptoms	Component of enzyme xanthine oxidase that aids in formation of uric acid, important to mobilization of iron from storage, necessary for normal growth & development	Excessive copper may interfere with intake, B2, iron	Stunted growth, anemia, loss of appetite, weight loss, shortened life span in animals. Deficiency symptoms not reported in humans
Nickel*	No RDA	No established role Average intake 0.17 - 0.70 MG	Found in association with genetic code in each cell and may help to active certain enzymes, hormones and cell membranes	High blood levels associated with cancer, heart attack, thyroid disorders, psoriasis/eczema	Low blood levels are associated with B6 deficiency, cirrhosis of the liver, and kidney failure
Vitamin P* Bioflavonoids	500 mg (Rutin, Hesperidin)	500 mg	Enhances vitamin C utilization, strengthens blood vessels	C, Calcium, Magnesium	Easy bruising, blood vessel disorders, colds
Phosphorous	800 - 1200 mg	800 - 1200 mg	Cell & bone growth, food & sugar metabolism, brain & nerve activity	A, D, F, Iron, Calcium, Proteins	Bone & teeth disorders, fatigue, weakness, nervous system disorders
Potassium*	3000 mg	2000 - 5000 mg	Osmotic pressure of body fluid, regulates acid-base balance, nerve impulses, muscle contractions	B, Sodium	Kidney & heart problems, insomnia, muscle weakness, high blood pressure
Selenium	55 - 70 mcg May be toxic over 900 mcg	50 - 200 mcg	Antioxident, tissue & skin elasticity, metabolism & growth, male fertility	E	Premature aging, arteriosclerosis, male sexual dysfunction
Silicon*	No RDA	Daily diet is ample in silicon	Bone development & maintenance, formation of connective tissue & protein structure .	Silicon levels are high in people with atherosclerosis	Weak and malformed bones of the arms, legs and head
Sodium*	1.5 - 3.0 mg May be toxic at 10 mg	1.5 - 3.0 mg	Enzyme activity, iron absorption, healing process, hair, skin & cell growth	Zinc, Iron Cobalt	Retarded growth, skin and respiratory problems, pernicious anemia
Sulfur*	No RDA or Safe and Adequate ranges have been established	American diet is high in protein and supplies adequate sulfur	Gives proteins their shape, involved in formation of bile acids, constituent of obnes and teeth, activates enzymes and helps regulate blood clotting	Inactivates sulfur in amino acids, parts of B1, biotin, and active form of pantothenic acid (co-enzyme A)	No deficiencies known, corrected by eating protein. If sulfur is deficient, the accompanying protein deficiency would be of greater concern
Tin*	No RDA	No essential role identified in humans. Avg daily intake 1.5 - 3.5 mg	Essential for some species for normal growth and development	High intakes may destroy red blood cells, absorption poor
Vanadium*	No RDA	No essential role identified in humans Average daily intake estimated at 2 - 4 mg	May be beneficial for normal growth & development, cholesterol metabolism, hormone production, anti-cancer
Zinc	12 - 15 mg May be toxic over 150 mg	20 - 50 mg	Prostate, DNA & RNA synthesis, B-Complex & insulin activity, skin healing	A, Copper, Calcium, Phosphorous	Prostate problems, poor wound healing, senility, fatigue

This table is intended for education purposes oonly and not to diagnose nor prevent disease. It is recommended that you share any nutritional therapy with your medical advisor (provided they are trained in nutrition). Doses for average adult are shown; doses vary with age & weight. RDA from National Academy of Sciences 1989 figures and other sources listed above. *Vitamin or mineral RDA not established. Vitamin K is not usually included in a multi-complex due to its anti-clotting properties. Original table copyright TyH Publications (M. Squires). Toxic minerals were added for information only.

On top of all of the above listed nutrients, there is a whole other class of nutrients which have been promoted over the last few years: phytochemicals. These potent nutrients are found naturally in your foods

Adapted from Delicious! Annual Guide, 1997, p 15, Marcia Zimmerman, M.Ed., C.N. This information is provided for eucational purposes only. Visit a health care professional if you think phytochemical supplementation might benefit you.

Any comments are greatly appreciated as well as annoted and referenced information signed by the sender. You can send suggested edits to the author for review.

Gregory James Sharp is an ACE (American Council on Exercise) certified personal trainer, member of the Reebok Professional Instructor Alliance and as of 10-4-97 is pending certification by AFPA (American Fitness Professionals & Associates) as a nutritional consultant. He has been an active competitive athlete (triathlons and running)and fitness enthusiast for over 12 years. He currently publishes HSF Webzine and works as a personal trainer at Family Fitness Center in Huntsville, AL. If you would like a free fitness evaluation, please call him at 205-536-0690 to arrange a convenient time. You can also look him up at http://www.sharp1.com/certifie.htm or email him at sharp1@traveller.com

Class	Nutraceuticals	Food Sources	Action
Phyto-Estrogens	Daidzein, genistein	Soy products, alfalfa sprouts	May block some cancers, aids menopausal symptoms, genistein inhibits angiogenesis
	Coumestrol	Licorice root (not candy)	Antiestrogenic
	Formononetin	Red clover sprouts	Antiestrogenic
Phytoesterols	Beta sitosterol, gammo sitosterol,stigmasterol	Plant oils, corn, sesame, soy, safflower, wheat, pumpkin	Block hormonal role in cancers, inhibit uptake of cholesterol from diet
Saponins	Diosgenin	Yams, beets, soybeans, beans, nuts	May prevent cancer cells from multiplying
Terpenes	Carotenoids - alpha, beta, gamma and delta	Carrots, winter suash, sweet potatoes, yams, apricots, cantaloupes	Antioxidants. Protect DNA from free radical induced damage
	Lycopene	Tomatoes and tomato based products	Helps block UVA and UVB rays and may protect against prostate cancer
	d-limonene	Citrus fruit	Promotes protective enzymens, antiseptic
	Lutein, zeaxanthin	Spinach, kale, turnip greens	Protect eyes from macular degeneration
	Capsaicin	Red chile peppers	Keeps carcinogens from binding to DNA
Phenols	Coumarins	Fennel, parsley, carrots,alfalfa	Prevents blood clotting, may have anticancer properties
	Flavonoids	Citrus fruit, broccoli, cabbage, cucumbers, green peppers, tomatoes	Weak antioxidants. Flavonoids block membrane receptor sites for certain hormones
	Flavanols, oligomeric proanthocyanidins	Grape seeds, pine bark	Strong antioxidants. They block destructive enzymes, strengthen veins and capillaries
	Catechins	Green and black tea	Linked to reduced traates of gastrointestinal cancers
	Reservatrol	Grapes, especially the skin	Antioxidant, antimutagen. Induces detoxification enzymens, carcinogen inhibition
	Curcubitacins	Yellow and green squash	Antihepatotoxic, antitumor
Sulfur compounds	Allylic sulfides, gamma glutamyl, allyl cysteine	Onions, garlic (all kinds)	Promote liver enzymes, inhibit chloesterol synthesis, reduce triglycerides, lower blood pressure, improve immune response, fight infection and parasites
	Glucosinolates, isothiocyanates, sulforaphane	Broccoli, cauliflower, Brussels sprouts, cabbage mustard, radish	Induce protective enzymes
Organic acids	Indole-3-carbinol	Cabbage, kale	May protect against colon cancer
	P-coumaric, chlorogenic	Tomatoes, green peppers	Block production of cancer causing nitrosamine
	Ferulic, gallic, ellagallic	Rice, grains, tea	Antitumor, astringent
	Phytic	Grains, rice barley, corn, wheat, rye	Antitumor, astringent
	Ascorbic	Citrus fruit, broccoli, most fruits and veggies	Binds iron, preventing it from becoming a cancer causing pro-oxidant
	Glyceritinic	Licorice (not candy)	Antioxidant, preserves vitamin E, restores collagen, protects heart, supports anticancer activity
Fiber	Lignans	Soybeans, nuts, flaxseeds	Inhibit tumor progression, estrogenic or antiestrogenic as needed
	Pectins	Apples, pears, prunes, plums	Promote beneficial intestinal flora, colon action
Protease inhibitors	Protease inhibitors	Soy foods, potatoes, eggs, cereals	Prevent activation of specific genes that cause cancer, protect against radiation and free radicals