Why we need vitamins and minerals

May 17, 2019


This week, let’s look at some common aspects of our diet that we need to ensure are in proper balance to keep our body functioning well, help us feel good, and have the energy and vitality we need to live our best life. 


The Recommended Dietary Allowances (RDA) created by the US Department of Agriculture sets the daily dietary intake level of certain nutrients that are considered necessary to meet the requirements of standard healthy individuals. The RDA addresses macro nutrients as well but today we are going to focus on vitamins and minerals.


Vitamins support cellular growth, help to facilitate tissue repair and ensure that organ systems function properly. Vitamins also play a vital role in the enzymatic processes of your body, and a shortage of them in your diet can cause a host of wellness related problems.




The daily recommendation for average adults includes (changes for children, pregnant or nursing women menopausal women):


Vitamin A 600 to 700 micrograms


Vitamin C 45 to 75 milligrams


Vitamin D 5 to 15 micrograms


Vitamin E 15 milligrams


Vitamin K 60 to 120 micrograms


Thiamine (B1) 1.2 milligrams


Riboflavin (B2) 1.2 milligrams


Niacin (B3) 14 to 16 milligrams


Pyridoxine vitamin (B6) 1.2 milligrams


Folate (B9) 400 micrograms


Cobalamin (B12) 2.4 micrograms


Pantothenic acid (B5) 5 milligrams


Minerals contribute to many of our body’s functions, including development of bone strength, making hormones, regulating your heartbeat and nerve transmissions. The daily recommendation for average adults includes (changes for children, pregnant or nursing women menopausal women):


Calcium 1200 to 1300 milligrams


Choloride 2.3 grams


Chromium 20 to 35 micrograms


Copper 700 to 900 micrograms


Iodine 150 micrograms 


Iron 8 to 18 milligrams


Magnesium 300 to 420 milligrams


Manganese 1.8 to 2.2 milligrams


Molybdenum 43 to 45 micrograms


Phosphorus 700 milligrams


Potassium 4.7 grams


Selenium 55 micrograms


Sodium 1.5 grams


Zinc 9 to 11 milligrams


But I ask you this…. are you standard? I know I am not. But I am not you. I have a different genetic make-up to you; I place different demands on my body from you and I exist in a different home and work environment from you.

So, it stands to reason that “standard guidelines” are not optimal for me. Nor are they for you.


So how do you optimize your wellness ensuring that you get the right amount of nutrients for you?


Best way to do so is with epigenetic testing. This is where we see how your body is responding to common environmental influences (including your diet, vitamins and minerals) that could be leading to a less-than-optimum output of your genes, enzymes and metabolic function.






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