| Written by Diana, on 30-05-2007 03:01 |
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Since I've been writing down all the foods and vitamins and everything that I've eaten I've been doing a lot of research on vitamins and what does what and how much you can have and should have and where to find them. This program FitDay also lets you know if you aren't getting enough of something. One section allows you to enter a minimum and maximum of lots of nutrients as well as calories and fats so I went online to find out all the critical numbers. I mostly found the info at the Office of Dietary Supplements, Wikipedia, Oregon State University's Linus Pauling Institute, US Food and Drug Administration, and the National Library of Medicine. The ODS and NLM are part of the National Institutes of Health. My initial list was compiled based on data from the FitDay software, chemicalland21.com including most chemical names or synonyms, and a list compiled by David Bennett, Every Vitamin Page (.pdf version). I got a little carried away. Okay, A LOT carried away but I've highlighted those that should be monitored for optimum health. Here are my findings (see below for a few explanations):
| NUTRIENT | MIN/RDA/AI | MAX/UL | CHEMICAL NAME & INFO |
| Calories |
1,200kcal |
(calories burned) |
|
| Fat |
(cumulative) |
20%-35% of calories |
|
| Saturated Fat |
0g |
<10% of calories |
|
| Polyunsaturated Fat |
(see Vitamin F) |
|
| Monounsaturated Fat |
(cumulative) |
(cumulative) |
|
| Cholesterol |
0mg |
<300mg |
|
| Carbohydrates |
120g |
300g |
|
| Dietary Fiber |
12g |
35g |
|
| Protein |
46g |
-- |
|
| Alcohol |
0g |
<<14g |
proven increased risk of cancer |
| Vitamin A |
500µg |
-- |
|
| - as retinol |
(cumulative) |
3,000µg or 10,000 IU |
|
| - as beta-carotene |
(cumulative) |
-- |
|
| (1 µg RAE = 3.3 IU Retinol, **see my post on 6/15 for more notes on how carotenoids are converted to retinol...mathematically) |
| Vitamin A2 |
(see Vitamin A as retinol) |
3,4-Didehydro-all-trans-retinol |
| Vitamin B1 |
1.1mg |
-- |
|
| Vitamin B2 |
1.1mg |
-- |
|
| Vitamin B3 |
14mg |
20mg |
|
| Vitamin B4 |
|
|
Adenine, found in DNA & RNA |
| Vitamin B5 |
5mg |
-- |
|
| Vitamin B6 |
1.3mg |
100mg |
Pyridoxine |
| Vitamin B7 |
(see Biotin) |
|
| Vitamin B8 |
|
|
Adenosine [mono]phosphate |
| Vitamin B9 |
(see Folic Acid) |
|
| Vitamin B10 |
|
|
Growth factor R; para-aminobenzoic acid or PABA |
| Vitamin B11 |
(see Folic Acid) |
Growth factor S |
| Vitamin B12 |
2.4µg |
-- |
Cobalamin |
| Vitamin B12a |
|
|
Hydroxocobalamin |
| Vitamin B12c |
|
|
Nitritocobalamin |
| Vitamin B12p |
|
|
Cobinamide dicyanide |
| Vitamin B12r |
|
|
Cob(II)alamin |
| Vitamin B13 |
|
|
Orotic Acid |
| Vitamin B14 |
|
|
As yet unidentified |
| Vitamin B15 |
|
|
Pangamic acid |
| Vitamin B16 |
|
|
Dimethylgycine or DMG |
| Vitamin B17 |
|
|
Laetrile; considered highly toxic |
| Vitamin B18 |
|
|
As yet unidentified |
| Vitamin B19 |
|
|
As yet unidentified |
| Vitamin B20 |
|
|
Carnitine |
| Vitamin B21 |
|
|
As yet unidentified |
| Vitamin B22 |
|
|
As yet unidentified |
| Vitamin Bc |
(see Folic Acid) |
|
| Vitamin Bh |
|
|
Inositol; classified as part of the B-complex |
| Vitamin Bm |
|
|
Inositol |
| Vitamin Bp |
(see Choline) |
|
| Vitamin Bt |
Not Established |
-- |
L-Carnitine |
| Vitamin Bv |
(see Vitamin B6) |
|
| Vitamin Bw |
(see Biotin) |
|
| Vitamin Bx |
(see Vitamin B9) |
|
| Vitamin C |
75mg |
2,000mg |
|
| Vitamin D |
5µg/200 IU |
50µg/2,000 IU |
|
| Vitamin D1 |
(see Vitamin D) |
Ergocalciferol compounded with Lumisterol |
| Vitamin D2 |
(see Vitamin D) |
Ergocalciferol |
| Vitamin D3 |
(see Vitamin D) |
Cholecalciferol |
| Vitamin D4 |
(see Vitamin D) |
22,23-Dihydroergocalciferol |
| Vitamin D5 |
(see Vitamin D) |
Activated 7-Dehydrositosterol |
| Vitamin E |
15mg/22.5 IU |
1,000mg/1,500 IU |
|
| Vitamin F |
|
|
Essential Fatty Acids |
| - Omega-6 |
12g |
-- |
|
| - Omega-3 |
1.1g |
-- |
|
| Vitamin G |
(see Vitamin B2) |
|
| Vitamin H |
(see Biotin) |
|
| Vitamin H' |
(see Vitamin Bx) |
|
| Vitamin H1 |
(see Vitamin B3) |
|
| Vitamin H3 |
|
|
Procaine |
| Vitamin I |
(see Biotin) |
|
| Vitamin J |
(see Choline) |
Bioflavenoids |
| Vitamin K |
90µg |
-- |
|
| Vitamin K1 |
(see Vitamin K) |
Phytonadione |
| Vitamin K2 |
(see Vitamin K) |
Menaquinone |
| Vitamin K3 |
(see Vitamin K) |
Menadione |
| Vitamin K4 |
(see Vitamin K) |
Acetomenaphthone |
| Vitamin K5 |
(see Vitamin K) |
3-Methyl-4-hydroxy-1-naphthylamine |
| Vitamin L1 |
|
|
Anthranililc Acid |
| Vitamin L2 |
|
|
5'-Methylthioadenosine |
| Vitamin M (see Folic Acid) |
|
|
|
| Vitamin MK 4 |
(see Vitamin K) |
Menatetrenone |
| Vitamin MK 7 |
(see Vitamin K) |
Menaquinone 7 |
| Vitamin MK 8 |
(see Vitamin K) |
Menaquinone 8 |
| Vitamin MK 10 |
(see Vitamin K) |
Menaquinone 10 |
| Vitamin N |
|
|
Lipoamide |
| Vitamin P |
(see Folic Acid) |
non-essential bioflavenoids |
| Vitamin P4 |
|
|
Troxerutin |
| Vitamin PP |
(see Vitamin B3) |
|
| Vitamin Q |
-- |
1,200mg |
Coenzyme Q10 |
| Vitamin R |
(see Vitamin B10) |
|
| Vitamin S |
(see Vitamin B11) |
|
| Vitamin T |
(see Vitamin Bt) |
|
| Vitamin U |
|
|
Methylmethionine sulfonium |
| Vitamin V |
|
|
Nadide |
| Vitamin W |
(see Biotin) |
|
| Vitamin X |
|
|
name used for a vitamin before it has been isolated |
| Vitamin Y |
(see Vitamin B6) |
|
| Biotin |
300µg |
-- |
|
| Boron |
-- |
10mg |
potential to be highly toxic |
| Calcium |
1,000mg |
2,500mg |
|
| Chloride |
3,400mg |
|
|
| Choline |
425mg |
3,500mg |
|
| Chromium |
25µg |
-- |
Chromium(III) only. Chromium(IV) is highly toxic. |
| Copper |
0.9mg |
10mg |
|
| Fluoride |
3mg |
10mg |
|
| Folate(DFE) |
400µg FF/667µg FA** |
-- |
|
| - as Food Folate |
(cumulative) |
-- |
|
| - as Folic Acid |
(cumulative) |
1,000µg |
|
| **1 DFE = 1µg Food Folate = 0.6µg Folic Acid (Synthetic Folate) |
| Iodine |
150µg |
1,100µg |
|
| Iron |
18mg |
45mg |
|
| Magnesium |
310mg |
350mg |
|
| Manganese |
1.8mg |
11mg |
|
| Molybdenum |
45µg |
2,000µg/2mg |
|
| Niacin |
(see Vitamin B3) |
|
| Pantothenic Acid |
(see Vitamin B5) |
|
| Phosphorus |
700mg |
4,000mg |
|
| Potassium |
4,700mg |
18,000mg |
|
| Riboflavin |
(see Vitamin B2) |
|
| Selenium |
55µg |
400µg |
|
| Thiamin |
(see Vitamin B1) |
|
| Zinc |
8mg |
40mg |
|
Explanations: "--" means there's no established value for either the max or the minimum. "Cumulative" means, for instance, you should have a CUMULATIVE minimum intake of 500µg of Vitamin A as retinol and/or as beta carotine. Either forms in that case are suitable. They are split because beta carotine does not have a max and retinol does. Items without any numbers are either not actual vitamins, despite their vitamin reference, or they have not been found to be a vitamin that requires supplementation and/or a dificiency is very uncommon. Vitamin K happens to be one of those that should not be supplemented unless recommended by a professional, even though I've listed a min. A few have even been found to be highly toxic, two or three of which I have listed with their chemical name. Also, where I have referenced other vitamins to the right, these are either just another name or in some cases a different variation of the referenced vitamin. Most data has been obtained through government resources, but I only reflect suggestions for an adult woman, usually ages 19 and older who are not pregnant. Minimum calories are based on what a female, age 25, weighing 110lbs would require AT REST. Max calories should be the amount that you burn each day based on your age, sex, height, weight, and level of activity. I do not recommend taking supplements aside from a generic multi-vitamin without first discussing it with a professional...There very well may be wrong numbers, so don't quote me. You can do some research of your own if you're unsure...
Nine and a half hours later...[7:33am Wednesday Morning]I'm just finishing up but I haven't formatted any of the above data. I would, however, like a couple hours of sleep before I have to get ready for work even though I'm afraid that my body won't allow me to wake up and therefore deprive it of about six MORE hours sleep, and that definitely happens. Since this is all getting typed into Notepad before going on the site, I'll finish up later. (what I REALLY want to do is go make oatmeal but no one can know I'm still awake or I'll have to hear about it later..*wink*)
Oh, and I read somewhere that 1µg = 5 IU (international units) so some of the µg:IU values appear to be very wrong. Those with both values were mostly obtained from the Office of Dietary Supplements with the National Institute of Health (linked above).
Last update: 27-06-2007 01:08
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