Do we need a fixed amount of vitamin throughout our life? Does the vitamin need changes with time in case of body building? How do we decide upon the amount of vitamin that is actually required? These are some of the very important questions which need a proper understanding, not just from nutrition point of view but also to ensure that the body does not suffer from any kind of deficiency or deficiency syndrome.
Recommendations of the authorities
In general, the recommendations of the various regulatory authorities defines a requirement for the minimum amount of material to be consumed to ensure that the minimum adequate level of the particular vitamin is maintained in the body.
A Recommended Dietary Allowance (RDA) for a vitamin or a nutrient specifically defines a average daily dietary intake level. This amounts to the quantity of substance which is sufficient to meet the health requirements of nearly 97 to 98 per cent healthy individuals. While defining individuals, their age, sex, shape and size is also required to be taken into consideration.
How do we determined the required dietary allowance (RDA)
A lot of health products claim to fulfill the RDA, but the question is, how is the RDA calculated? RDA is a hypothetical term which is calculated or derived from the Estimated Average Requirement (EAR) The EAR is a measure which calculates the minimum amount of any substance required at which the risk of inadequacy or deficiency is 50 per cent.
The RDA’s for vitamins and bodybuilding
As you may have very well understood by now, the hypothetical nutrition requirement figures could be varying from individual to individual. Exercising or body building increases the need for improved nutrition and therefore, we should make sure that we are providing the body with required vitamin. The vitamins which have an established RDA’s include vitamins A, D, E and K, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12 and vitamin C. Although, it is important to mention that depending on the physical exercise type you undergo , your RDA could vary as well.