Recommended Daily Allowances
An explanation of RDAs
Elaine Godley
Last Update 3 months ago
Please bear in mind that the 'allowances' are bare minimum requirements. For example, the vitamin C level, I understand is sufficient to avoid scurvy!
Here's a simplified guide:---
Daily Recommended Intake or Recommended Daily Allowance (RDI or RDA):
Magnesium
Men: 400–420 mg/day
Women: 310–320 mg/day
Pregnant women: 350–400 mg/day
Role:
Supports muscle and nerve function, bone health, and energy production. Found in nuts, seeds, whole grains, and leafy greens[1][5][12]
Vitamin C
Men: 90 mg/day
Women: 75 mg/day
Pregnant women: 85–120 mg/day
**Upper Limit**: 2,000 mg/day for adults is suggested, although when dealing with a serious illness or disease, considerably more is required. Worst case scenario the body eliminates excess through urination.
Intravenous vitamin C is particularly helpful when the immune system is compromised
Role:
Boosts immunity, helps iron absorption, supports collagen production, and acts as an antioxidant. Found in citrus fruits, bell peppers, and broccoli[2][3][10].
Protein- General Guideline
Adults: ~0.8 grams per kilogram of body weight per day.
Role:
Essential for muscle repair, enzyme production, and overall cell function. Sources include meat, fish, eggs, beans, and tofu - ideally all organic
Zinc- Daily Recommended Intake
Men: 11 mg/day
Women: 8 mg/day
Role:
Supports immune function, wound healing, and DNA synthesis. Found in meat, shellfish, legumes, and seeds.
Calcium - Daily Recommended Intake
Adults: 1,000–1,200 mg/day.
Role:
Vital for strong bones and teeth and proper muscle function. Found in dairy products, fortified plant milks, and leafy greens.
Sodium
Recommended Limit**: - Less than 2,300 mg/day (about one teaspoon of salt) according to medics.
I prefer the Barbara O'Neill version - take a grain of celtic salt with every glass of water. Avoid processed and poisonous table salt - that's where the problem lies. Use Celtic, Sea or Hymalayan salt.
Role: Maintains fluid balance and supports nerve function but can raise blood pressure if consumed in excess according to medics.
Hydration
General guideline: 2–3 litres of good quality water daily for most adults. Adjust based on activity level, climate, and individual needs. NEVER drink direct from a domestic tap unless you have no choice. Always filter and remineralise drinking water for optimum uptake.
Role: Hydration plays a crucial role in maintaining overall health and proper bodily functions. Water is essential for life, and our bodies rely on it for numerous vital processes including waste removal, nutrition transportation, temperature regulation, brain function, digestion, detoxification, circulation, brain function, cellular balance, bone and organ protection.
Ketones
Ketones are produced when the body burns fat for energy instead of carbohydrates (e.g., during fasting or low-carb diets). Monitoring ketone levels is relevant for those on ketogenic diets or managing diabetes.
Oxidative Stress
Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in the body. Combat it by consuming antioxidant-rich foods like fruits (berries), vegetables (spinach), nuts, and green tea.
pH Balance
The body's pH is tightly regulated around a slightly alkaline level of 7.4. Whereas individual measurements for saliva and urine are different -
A balanced diet rich in fruits and vegetables helps maintain balance.
By following these guidelines and maintaining a balanced diet with regular physical activity, you can support overall health effectively. Always consult a healthcare professional for personalised advice tailored to your specific needs.
Citations:
[1] https://www.healthdirect.gov.au/magnesium
[2] https://www.healthline.com/nutrition/vitamin-c-benefits
[3] https://www.webmd.com/diet/features/the-benefits-of-vitamin-c
[4] https://www.espen.org/files/ESPEN-Guidelines/ESPEN_micronutrient_guideline.pdf
[5] https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
[6] https://www.verywellhealth.com/how-much-vitamin-c-per-day-8742703
[7] https://www.ncoa.org/article/vitamin-c-and-older-adults-how-much-is-enough/
[9] https://www.webmd.com/diet/supplement-guide-magnesium
[11] https://www.healthdirect.gov.au/vitamin-c-and-your-health
[12] https://health.osu.edu/wellness/exercise-and-nutrition/are-you-getting-enough-magnesium
[13] https://www.healthline.com/nutrition/how-much-vitamin-c-should-i-take-daily
[14] https://www.medicalnewstoday.com/articles/219352
[15] https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals
How to Check Your Own Levels
Using a simple home urine test, you can find you own levels and improve your scores by following the nutrition and lifestyle tips in the BioKissed wellness app - available free to download from the app stores.
To order your BioKissed home testing strips go to THIS SITE
If you would like to order wholesale and add to your range of services if you are a health practitioner, or a wellness advocate, then I recommend the Bronze pack as a good starting place visit the SHOP
Contact Elaine Godley if you would like to know more about nutrition in general, or the BioKissed opportunity to help others