The optimum daily allowance (ODA) represents a new reference level beyond the RDA, which many researchers in anti-aging believe to have disease preventive effects. These dosages are those frequently used in research studies and commonly practiced among those nutritionally minded professionals.
ODA is often many times higher than the RDA and for a good reason. To prevent diseases caused by deficiency of nutrients such as scurvy or rickets, follow the RDA. For optimum health and to prevent diseases such as aging or cancer, consider the ODA. It is that simple.
Here are just some examples of the differences:
Vitamin C: RDA is 85 mg, ODA is 250 - 3,000 mg
Vitamin E: RDA is 15 IU, ODA is 50 - 800 IU
Magnesium: RDA is 350 mg, ODA is 400 - 600 mg
Vitamin B12: RDA is 3 mcg, ODA is 10 - 100 mcg
A complete list in shown in the accompanying table. The optimum daily allowance (ODA) and safe range assumes an completely healthy non-pregnant ( also not trying to get pregnant), non lactating adult who is not on prescription drugs and who intends to use nutritional supplementation to optimize heath rather than to avoid deficiency state diseases such as scurvy or rickets. Figures reflect a compilation of common intake levels among researchers and practitioners focused on nutritional medicine as a way to better heath and longevity. These figures are not reflective of recommendations set by any governmental agency, as none exist, with the exception of vitamin C and E, which the National Academy of Science has set as 2,000 mg and 1,500 IU, respectively, for the first time in year 2000 as the recommended upper limit.
There is generally no benefit to exceeding the Optimal Daily Allowance, except to treat or prevent specific disease conditions under expert medical guidance (e.g. mega-dose niacin for elevated serum cholesterol).
The Optimal Daily Allowance is well within the upper limit of many nutrients that can potentially cause side effects. While the ODA of vitamin A is 10,000 IU, safe range is up to 20,000 IU. Beta-carotene has been safely taken at dosage up to 100,000 IU a day, although the ODA is only 25,000 - 50,000 IU. Some may experience slight diarrhea or gastric discomfort after taking several grams of vitamin C, while others are not bothered by ten times that amount. While the ODA for vitamin E is up to 800 IU, one must be mindful that intake of over 3,000 IU can cause headache, diarrhea, and increased blood pressure. Over consumption of magnesium in dosage of over 1,000 mg can lead to diarrhea that resolves when the intake is decreased. Rare liver problems have been reported in people taking niacin of several thousand milligrams, while the ODA is only 25-100 mg. Calcium at up to 2,500 mg a day for long term use has minimal side effects, unless one has an ulcer as excessive calcium unabsorbed can cause "milk alkali" syndrome.
Since each person is different, always consult a knowledgeable professional in nutritional medicine prior to embarking on any supplementation program designed for anti-aging and health optimization.
While nutritional supplementation is generally very safe, those with specific health conditions should consult their nutritionally minded physician first. If you are on a blood thinner, do not take excessive amounts of vitamin E, which has blood-thinning properties. If you have kidney disease or heart failure, magnesium can exacerbate this problem. Zinc in high doses (over 300 mg a day) can inhibit copper, iron, calcium, and magnesium absorption. People with Wilson's disease should not take copper supplements.
If you are in general good health, taking nutritional supplements should not pose any heath hazards.
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Aging is a disease accelerated by vitamin deficiency and malnutrition of monumental magnitude ignored for the past century. This silent epidemic affects 80% of all adults. Nutritional supplementation in optimum intake levels is needed to ensure adequate levels for cells to carry out repair and rejuvenation processes.
There is very little doubt that supplements in optimum dosage enhances life span and prevents diseases.
The average American women lives to 76 years old, and men to 73 years old. The average person performs less than 1 hour of physical exercise a week and consumes an average of 2,000 calories a day. These calories are consistent with that you find in fast-food restaurants - high in fat, refined sugar, and low in fiber and dense carbohydrates.
If you want to live an average life, follow what the average do. If you want to live longer and heartily well into the eighties and nineties, the reality is that you have to do things that the "average" person does not do. It is quite simple.
Study after study over the past 40 years confirms that nutritional supplementation is a cheap insurance for longevity and cancer prevention if taken at the optimum dosage. Nutritional supplementation is a food. It is not giving your body something that your body does not have. It is to supplement your body's existing level and to ensure that the proper nutrient at the proper level is available for the body at all times.
It is an accepted fact that people have different nutritional needs based on genetics, weight, gender, age, health status, physical activity, and ability to absorb nutrients. If you don't know what you need, the safest strategy is to err on the side of slight excess if you are in general good heath. Having a little extra of any nutrient won't harm you. But a brief deficiency can, and a chronic will.
Taking optimal amounts of nutritional supplements is a cornerstone and key component of any comprehensive anti-aging program. You simply cannot get enough of these nutrients from your diet for optimum health, and having inadequate amounts can kill you.
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Optimal Daily Allowance
Men's Optimal Daily Allowance
Women's Optimal Daily Allowance
Optimal Dosage Allowance Dosage Guide
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