Determination of nutrient requirements
Indicated minimum/recommended values:
120-140 g/day (for neuron functions)
2-3 g/day of omega-3 (2 g ALA, 0.5 g EPA and DHA)
12-17 g/day of omega-6
* Based growth, recovery and repair:
Need 0.8-2.0 g Nitrogen/kg for nitrogen balance
14 mg/kg of methionine, cysteine (to meet sulfur needs)
5-20 g/day BCAA (maximum)
3-6 g/day creatine
From: Clark, HAPS Educator (2021)
Cont.
Vit A: ~900 μg (<3000 μg), Vit D: 15-20 μg (<50 μg), Vit E 12-15 μg (<1000 μg), Vit K: 90-120 μg
Vit B1: ~1-2 mg, Vit B2: ~1-2 mg, Vit B3: 14-16 mg (<35 mg), Vit B5: 5 mg, Vit B6 1-2 mg (<100 mg)
Vit B7: 30 μg, Vit B9: 400 μg (<1000 μg), Vit B12: ~2.5 μg, Vit C: 75-90 mg
Choline: 425-550 mg (<3500 mg)
Ca: 1-1.2 g (<2.5 g), Cl: 2-2.5 g, Cr: 20-35 μg, Cu: 900 μg (<10,000 μg), F: 3-4 mg (<10 mg)
I: 1.2-1.5 mg, Fe: 8-18 mg (<45 mg),Mg: 320-4250 mg, Mn: 1.8-2.3 mg (<11 mg),
Mo 45 μg (<2000 μg), P: 700 mg (<4000 mg), K: 1.6-3.5 g (<4.2 g), Se: 55 μg (<400 μg), Na: 0.5-2.3 g (<4 g),
S: 1.1-2 g, Zn: 8-11 mg (<40 mg)
From: Clark, HAPS Educator (2021)
Summary of nutrient utilization based on tissues and cell classifications. Note: CHO=carbohydrates, Glu=glucose, KB=Ketone Body, Pyr=Pyruvate, LA=Lactate, FFA=Fatty-Acid, aa=amino acid.
Tissue | Nutrient used for metabolism Energetic preference (if applicable) | Storage | Nutrient release for use at other | Tissue | Nutrient used for metabolism Energetic preference (if applicable) | Storage | Nutrient release for use at other |
Adipose | CHO Glu FFA | FFA (via lipogenesis) | FFA (via lipolysis) | Kidney | Glu FFA |
| Glu (via gluconeogenesis)
|
Blood Cells | Glu Pyr LA | None |
| Neuron | Glu KB | None | None |
Bone Tissue/ Skeleton | Glu CHO | aa (via Protein) | aa (via proteolysis) | Liver | Glu LA and Pyr (for gluconeogenesis) aa FFA | FFA (via lipogenesis) Glu (via Glycogen) | Glu (via glycogenolysis gluconeogenesis) FFA (via lipolysis) KB (via transamination, ketogenesis) |
Cardiac Muscle | Glu FFA LA and Pyr KB FFA>KB>Glu | None | None | Skeletal Muscle | CHO Glu FFA LA and Pyr KB Glu ≥ FFA ≥ KB* | Glu (via Glycogen) aa (via protein synthesis) | Pyr (via glycolysis) aa (via proteolysis) LA (via pyruvate reduction) |
From: Clark, HAPS Educator (2021)
* indicates order of preference
Summary of vitamin, mineral and co-enzyme factor utilization based on tissues and cell classifications.
From: Clark, HAPS Educator ( 2021)
Tissue | Vitamin Utilized in Normal Metabolic Functions | Mineral and Electrolyte Utilized in Normal Metabolic Functions | Co-Factors Utilized |
Adipose | Vit B | Ca, Na, K, PO43- | OAA, |
Blood Cells | Vit B, Vit D, Vit E, Vit K | Fe, Cu, Cl, Na, K, Zn, PO43- | Creatine, Vit B12 |
Bone Tissue/Skeleton | Vit A, Vit B, Vit C, Vit D | Ca, Na, K, F, Mg, PO43-, Mn | Creatine, Citrate, Vit C |
Cardiac Muscle | Vit A, Vit B | Ca, Na, K, Mg, PO43- | Carnitine (Mitochondria) |
Kidney | Vit A, Vit B, Vit C, Vit D | Ca, Na, K, Cu, Se, Zn, Su, NH3, PO43- | Creatine, Glutathione, Thiamine, Niacin, Flavonoids, Bioflavonoid, Co-Q10, |
Neuron | Vit A, Vit B, Vit D, Vit E | I, Ca, Na, K, PO43- | Creatine, Taurine, Tyrosine, Glutamine, Choline |
Liver | Vit A, Vit B, Vit C, Vit D | Ca, Na, K, Cu, Se, Zn, Su, NH3, PO43- | Creatine, Carnitine (Mitochondria) Cholesterol, Glutathione, Flavonoids, Bioflavonoid, Co-Q10, Thiamine, Niacin |
Skeletal Muscle | Vit A, Vit B, Vit C, Vit D, Vit E | I, Ca, Na, K, Mg, NH2, PO43- | Creatine, AMPk, CK, Carnitine (Mitochondria) |
USDA guidelines for RDI
USDA guidelines for RDI