Posted by Larry Hoover on October 23, 2003, at 9:35:30
In reply to Re: magnesium...Dinah, rianny ?Larry Hoover, posted by rianny on October 22, 2003, at 17:15:50
> Thank you very much for info.
>
> I've more questions.
> I want to start on all-in-one vitamin/mineral supplement. You said magnesium in such products might not be enough.Magnesium salts are bulky. There just isn't enough space in a multi-type tablet/capsule to give you enough magnesium, or calcium, for that matter.
> Which additional vitamin/mineral do you recommend me to take with multi-vita/mineral supplement?
Add in a B-complex, and extra B-12, fer sure. I'd also suggest selenium, 200 mcg/day, and zinc, 20-40 mg/day.
> Just so you know, I'm 21 years old male. I really wonder if ppl with such low age need extra supplement.
I'm going to challenge your thinking, the assumption that your diet meets your needs.
Let's take a look at zinc. Here's a reference table for "adequate" zinc intake:
http://www.nutrition.org/cgi/content/full/130/5/1367S/T4
If you look at your gender and age group, you'll see that roughly 3/4 of men of your age get "adequate" zinc. I'm now going to tell you why that amount is *not* adequate, using the definitions of RDA and Adequate Intake, all by themselves.
RDA, the Recommended Daily Allowance, is an average intake of a nutrient that is defined to be that amount which prevents overt deficiency symptoms in 97.5% of the normal healthy population for particular age and gender groups. So, by definition, that means that the RDA will still allow 1 out of every 40 healthy normal people to exhibit *overt* deficiency symptoms. I emphasize overt, because it means obvious. There may be other subtle effects. And what about people who are not normal and healthy?
Now, let's move on to Adequate Intake. It's defined as "total zinc intake at or above 77% of the 1989 RDA age/sex-specific value", in footnote 1 of that table. So, they're saying that 3/4 of the amount that permits overt deficiency symptoms to occur in healthy normal people is an adequate intake. And, even still, only 3/4 of your age/gender group makes the cut, even when they "lower the bar".
Here's an article about zinc deficiency:
http://www.nutrition.org/cgi/content/full/130/5/1344SCheck this one:
http://www.nutrition.org/cgi/content-nw/full/131/8/2177/T5
Here's a table that shows percentage of people with intakes of key nutrients (including magnesium), of less that 50% of the RDA. And, keep in mind what the RDA really means, when you look at the data. It's still an amount that lets normal healthy people exhibit deficiency symptoms.http://www.nutrition.org/cgi/content/full/131/4/1232/T3
You might want to read the whole article, for that last table.
http://www.nutrition.org/cgi/content/full/131/4/1232
> Also, I'm taking Fish Oil.
Excellent. You can't OD on fish oil. The more the better, IMHO.
> It would also be nice if you can recommend me multi-vita/mineral product that you think is good for me. I should not take Folic acid tho because it worsens my OCD, as I read from somewhere.
I'm a cheapskate. I buy cheap. My recommendations might not suit you.
Best,
Lar
poster:Larry Hoover
thread:271537
URL: http://www.dr-bob.org/babble/alter/20031023/msgs/272243.html