Posted by Larry Hoover on August 28, 2004, at 10:48:15
In reply to Optimum doses for vitamins minerals?, posted by Ilene on August 26, 2004, at 17:09:10
Interesting that you ask about the optimum dose. Western medicine only looks at the minimal dose (the RDA, for example). The RDA is that amount of a nutrient which will prevent *overt* deficiency symptoms, in a defined population (age and gender) of normal healthy people, 97.5% of the time.
1 out of 40 people can have overt deficiency symptoms. And that is for normal, healthy people, whoever they are.
Also, it is not possible to obtain the RDA of all nutrients for which RDAs have been established, from diet alone. Period. It is not possible to do it, without grossly exceeding caloric limits, anyway. That is based on the USDA nutrient database, and selections of those foods with the highest nutrient content. The idea that a normal balanced varied diet is nutritious is hogwash. It is government propaganda, and the intent is beyond me.
> I take a handful of vitamins and minerals, but I'm nervous about taking too high a dose or the wrong ratio.
Too high a dose? Almost impossible (with the supplements that are available to us), with a few notable exceptions.
Always use a B-complex (balanced ratios of the whole group of B-vitamins). Taking a single B can both cause, and mask the symptoms of, deficiency in a different member of the B family. If you're using a single B (e.g. B-12, folate), that's fine, so long as you're also taking a B-complex.
Some of the minerals have toxic thresholds. Zinc should not exceed 50 mg/day. Selenium 600 mcg/day. If you want to know about specific minerals, let me know.
Fat soluble vitamins (A, D, E) can become toxic. But seriously, you'd have to be totally stupid to make them so. The RDA for vitamin D is in the process of being increased, because the earlier threshold of 200 IU/day is totally inadequate. Rickets is on the increase in the US, despite fortification of dairy products.
> I've heard too much magnesium vs. calcium is bad, and that too much vit D is bad, too.
Ignore that idea. It's simply false. If you get enough calcium, magnesium, and vitamin D in your diet, your body will look after the balancing, all by itself (unless you have certain kinds of kidney disease). That's what your parathyroid gland is for.
> I've felt just a little bit better since I started remembering to take vitamins every day. I take them with food that has some fat in it.
That's a pretty good rule for all supplements, with the exception of pure amino acids.
Think about this.....you notice feeling better. That alone is a notable event. Some effects are so subtle, they don't reach conciousness, but this one does.
> So--anyone got any insight here? Mr. Hoover?
>Ask me all the questions you want to. I suppose this belongs on the alternative board, but maybe not.
Lar
poster:Larry Hoover
thread:382631
URL: http://www.dr-bob.org/babble/health/20040729/msgs/383306.html