What exactly is the RDA? Is this how I should determine if I am getting adequate nutrition?

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What exactly is the RDA? Is this how I should determine if I am getting adequate nutrition?

What exactly is the RDA? Is this how I should determine if I am getting adequate nutrition?


Answer:
The RDA's (Recommended Dietary Allowances) were first created by the National Research Council in the 1940's to serve as a basis for "good nutrition". Its main use is adequate nutrition in regards to preventing disease, i.e. Scurvy which is caused from a lack of Vitamin C.

The RDAs do not address individual health, or nutrition that is required by "athletes", which really includes anyone that is involved in bodybuilding, weight training or general fitness. So, no I would not advise that you use this as a measure of optimal nutrition.

The following chart is from the ISSA (International Sports Sciences Association) whom I am certified by, that lists the nutritional requirements for 'physically active people'. The PDI is a much more accurate guideline to use for your vitamin, mineral and nutrient requirements.

These PDI values are intended as a guideline for physically active, healthy adults. The PDIs should be obtained from a total nutrition plan, consisting of food and dietary supplements. The PDI ranges for each nutrient reflect the different needs of individuals based on size and activity level. Always consult a health professional with questions on your special nutrition requirements.

Table Of Performance Daily Intakes (PDI)
Nutrient Forms Found In SupplementsPDI
Vitamin A Vitamin A Acetate, Beta Carotene, Vitamin A Palmitate5,000 IU to 25,000 IU
Beta Carotene Beta Carotene15,000 IU to 80,000 IU
Vitamin D (D2) Ergocalciferol, (D3) Cholecalciferol400 IU to 1,000 IU
Vitamin E Mixed Tocopherols, D-alpha Tocopheryl Succinate,DL-Tocopherols200 IU to 1,000 IU
Vitamin K (K1) Phylloquinone, (K2) Menadione80 mcg to 180 mcg
Vitamin C Ascorbic Acid, Rose Hips800 mg to 3,000 mg
Vitamin B1 Thiamine Hydrochloride (HCl)30 mg to 300 mg
Vitamin B2 Riboflavin30 mg to 300 mg
Vitamin B3 Niacinamide, Niacin20 mg to 100 mg
Vitamin B6 Pyridoxine Hydrochloride (HCl)20 mg to 100 mg
Folate Folic Acid400 mcg to 1,200 mcg
Vitamin B12 Cyanocobalamin12 mcg to 200 mcg
Biotin Biotin125 mcg to 300 mcg
Pantothenic Acid d-calcium pantothenate25 mg to 200 mg
Calcium Calcium carbonate, calcium citrate, calcium malate, calcium glycinate1,200 mg to 2,600 mg
Phosphorus Phosphorus800 mg to 1,600 mg
Magnesium Magnesium oxide, magnesium glycinate400 mg to 800 mg
Iron Ferrous (iron) fumarate, Iron glycinate25 mg to 60 mg
Zinc Zinc citrate, zinc arginate15 mg to 60 mg
Iodine Iodine from kelp200 mcg to 400 mcg
Selenium Selenomethionine100 mcg to 300 mcg
Copper Copper lysinate, copper gluconate3 mg to 6 mg
Manganese Manganese arginate, manganese glycinate, manganese gluconate15 mg to 45 mg
Chromium Chromium dinicotinate glycinate, chromium picolinate,200 mcg to 600 mcg
Molybdenum Molybdenum chelate100 mcg to 300 mcg
Sodium Sodium chloride•1,500 mg to 4,500 mg
Chloride Sodium chloride•1,500 mg to 4,500 mg
Potassium Potassium chloride2,500 to 4,000 mg
Boron Boron tri chelate, boron glycinate, boron citrate6 mg to 12 mg
Choline Choline bitartrate, choline dihydrogen citrate, phosphatidyl choline600 mg to 1,200 mg
Inositol Myo-inositol800 mg to 1,200 mg
Bioflavonoids Citrus, rutin, hesperidin bioflavonoids200 mg to 2,000 mg
IU=International Units, mg=milligrams, mcg=microgramsVersion 6/2/99
•Sodium and Chloride are derived predominantly from food sources, not dietary supplements.

Credit to the ISSA for this chart.













What exactly is the RDA? Is this how I should determine if I am getting adequate nutrition?


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What exactly is the RDA? Is this how I should determine if I am getting adequate nutrition?

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What exactly is the RDA? Is this how I should determine if I am getting adequate nutrition?
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