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Suggested Optimal Daily Nutritional Allowances (SONA)

How much do you need of the various vitamins and minerals? There's a big difference between the amount required to prevent deficiencies that would lead to serious degeneration, and the amount of each vitamin and mineral you need for optimum health. A few years ago, scientists at the University of Alabama worked this out for every nutrient and called the amounts Suggested Optimal Nutrient Allowances or SONAs. The following formula is based on SONAs and gives the amount of each essential vitamin and mineral that you need contained in your diet (with supplementation if necessary) for optimal health. Other nutrition consultants will say more or less, but I consider this a safe and effective guide. (1)

 Nutrient

Men

Women

  RDA SONA RDA SONA

Fat-soluble Vitamins

Vitamin A (RE, I RE = I micro gm = 3.33 IU) 1,000 2,000 800 2,000
Beta-carotene (mg) N/A 100 N/A 80
Vitamin D (micro gm, 1 microgram = 40 IU) 5 24 5 24
Vitamin E (IU, 1 IU alpha tocopherol equivalent to I mg alpha tocopherol) 10 800 8 800
Vitamin K (mg) 80 80 65 65

Water-soluble Vitamins

Vitamin C (mg) 60 800 60 1000
Vitamin B12 (mg) 2 3 2 3
Folic acid (micro gm) 200 2000 180 2000
Niacin (mg) 15 30 15 25
Pyridoxine (B6) (mg) 2 25 1.6 20
Riboflavin (B 2) (mg) 1.4 2.5 1.2 2
Thiamin (B1) (mg) 1.2 9.2 1 9

Minerals

Boron (mg) N/A 2.5 N/A 3
Calcium (mg) 800 700 800 1200
Chromium (micro gm) 50-200 300 50-200 300
Copper (mg) 1.5-3 1.5-4 1.5-3 1.5-4
Iodine (micro gm) 150 150 150 150
Iron (mg) 10 20 15 20
Magnesium (mg) 350 600 280 550
Manganese (mg) 2-5 10 2-5 10
Phosphorous (mg) 800 800 800 800
Potassium (mg) 99 200-500 99 200-500
Selenium (micro gm) 70 250 55 200
Sodium (mg) 500 400 500 400
Zinc (mg) 15 20 12 17

Note: While these are for all adults, they are most accurate for those aged 51 and above.(2)

RDA - Recommended Daily Allowance
SONA - Suggested Optimum Daily Allowance

Links:
bullet Establishing A Suggested Optimal Nutrient Allowance (SONA) www.Enerex.ca
bullet The Vitamin Hoax: Big Pharma Speaks Through Reader's Digest Magazine by: Carol L. Ohnesorge from Natural News - Excellent discussion of the SONA and how Big Pharma is attempting to discount the value of nutrients to a person's health.

Footnotes:
bullet(1) Trans4mind Suggested Optimal Nutrient Allowances
bullet(2) 1stholistic.com The Suggested Optimal Daily Nutritional Allowances (SONA)

This page last updated on Tuesday, March 24, 2009

 

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