% DV of Macronutrients & Micronutrients & Dietary Supplements
Listed below are the DV (daily value) of carbohydrates, fats, protein and vitamins you need each day based on a 2000 caloric intake per day per the FDA. And, information on dietary supplements. Supplements are just that...supplements to provide any deficiencies in your diet such as vitamins, minerals and amino acids. If you have a proper and balanced diet, you may not need supplements. So know what your diet consists of before taking supplements.
List of Macronutrients & Micronutrients
Added sugars 50g
Biotin 30mcg
Calcium 1300mg
Chloride 2300mg
Choline 550mg
Cholesterol 300mg
Chromium 35mcg
Copper 0.9mg
Dietary Fiber 28g
Fat 78g
Folate/Folic Acid 400mcg DFE
Iodine 150mcg
Iron 18mg
Magnesium 420mg
Manganese 2.3mg
Molybdenum 45mcg
Niacin 16mg NE
Pantothenic Acid 5mg
Phosphorus 1250mg
Potassium 4700mg
Protein 50g
Riboflavin 1.3mg
Saturated fat 20g
Selenium 55mcg
Sodium 2300mg
Thiamin 1.2mg
Total carbohydrate 275g
Vitamin A 900mcg RAE
Vitamin B6 1.7mg
Vitamin B12 2.4mcg
Vitamin C 90mg
Vitamin D 20mcg
Vitamin E 15mg alpha-tocopherol
Vitamin K 120mcg
Zinc 11mg
Units of Measure Key:
g = grams
mg = milligrams
mcg = micrograms
mg NE = milligrams of niacin equivalents
mcg DFE = micrograms of dietary folate equivalents
mcg RAE = micrograms of retinol activity equivalents
IU = international units
Here are a few of the benefits of certain viamins and minerals;
Vitamin D - along with calcium play a critical role in bone health. However, excess vitamin D can cause weight loss, excessive urination and heart arrthymia.
Vitamin E - best known for being an antioxidant and may reduce risk of cancer and heart disease.
Vitamin K - helps increase bone protein content and improve strength.
Vitamin C - helps form collagen.
Vitamin B complex - are primarily involved in macronutrient metabolism.
Magnesium - helps with improved aerobic capacity and blood pressure and helps reduce muscle cramping.
Iron - helps athletes that incur impact which can disrupt the red blood cell's integrity and cause iron loss.
Dietary Supplements
Dietary supplements are products intended to supplement the diet that contains one or more of the dietary ingredients; vitamin, mineral, herb and amino acid. Dietary supplements are divided into two categories; Health supplements and Performance supplements.
Generally, to the extent a product is intended to treat, diagnose, cure, or prevent diseases, it is a drug, even if it is labeled as a dietary supplement. Supplements are ingested and come in many forms, including tablets, capsules, soft gels, gel caps, powders, bars, gummies, and liquids.
Common supplements include:
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Vitamins (such as multivitamins or individual vitamins like vitamin D and biotin).
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Minerals (such as calcium, magnesium, and iron).
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Botanicals or herbs (such as echinacea and ginger).
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Botanical compounds (such as caffeine and curcumin).
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Amino acids (such as tryptophan and glutamine).
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Live microbials (commonly referred to as “probiotics”).
Dietary supplements used specifically for performance are classified as ergogenic aids.
Omega 3 dietary supplements, often supplemented as fish oil, omega 3 may be important for the prevention of cardiovascular disease (reduction of tryglycerides) and neurological development. Ingesting at least 250mg of fish oil is required to begin having positive health outcomes
Categories of sports nutrition supplements and ergogenic aids include sports drinks, protein supplements, creatine and performance enhancers. It is important to remember that supplements are not monitored by the FDA prior to going on the market.
Creatine supplements help to add mass, strength and fatigue resistance, especially creatine monohydrate. However, those with kidney issues should have doses up to only 3g per day. Others 5g per day, but those with greater-than-average muscle mass may require more - up to 10g per day. Creatine is a naturally produced compound made from three amino acids; methionine, arginine and glycine. It is produced in the liver and kidneys, but is primarily stored in skeletal muscle where it is able to exert its primary function. Creatine works as a backup to ATP, allowing muscle fibers to continue strong contractions during approximately the first 15 seconds of exercise.
According to the University of California, Davis Health, there's no scientific evidence to support products that claim they'll increase muscle size, strength, energy or athletic performance. But many athletes look for any way to gain an edge on their competition or quickly reach their personal goals.
People are often swayed by clever marketing techniques, videos on social media, or professional athletes who endorse nutritional supplements. Often, "experts" who aren't qualified or don't have a background in nutrition make inaccurate claims about these products.
It's also important to note that high levels of specific amino acids can potentially produce a toxic effect. It can place an extra burden on your kidneys and contribute to kidney failure in the long-term.
Unnecessarily adding individual vitamins and minerals into your diet can also create imbalances within your body. This can lead to major changes or long-term health effects. Unnecessary supplements can be potentially toxic and may reduce your body's ability to absorb other nutrients.
One example comes from a 2022 report released by the U.S. Food and Drug Administration (FDA). The report included information that some bodybuilding products posed serious health risks.
The FDA found that some products that claimed to help build muscle mass and strength illegally contained steroids or steroid-like substances that can cause series liver injury. Many of these bodybuilding products were labeled as "dietary supplements" in stores and online. This all came to light after the FDA received hundreds of reports of adverse reactions to some supplements.
In cases like this, it can be hard for the FDA to regulate and find the sellers, especially if the products are sold only online. Retailers and websites will often change their name or relabel their products to evade authorities and scam customers, according to the FDA.