Thursday 22 October, 2020

Wellness with Natalie: Why we need vitamins and minerals

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.

Want to learn more? Keep reading this series.

Natalie Murray is an Integrative Health Coach.  She runs individual and group detox programs, offers corporate wellness programs and maintains an individual coaching practice.  If you want to learn more about how working with a Health Coach can help you in making gradual sustainable shifts towards a healthier lifestyle visit or email her at

This article is for information purposes only.  The information presented is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information.  The Information provided is NOT a substitute for professional care and should not be used for diagnosing or treating a health problem and disease.  You should consult your health care provider if you have or suspect you may have a health problem.

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