Nutrition

Misc Notes

RDA has been replaced with DRI (Dietary Reference Intakes). First source for information is usda.gov

• 9 calories per gram of fat
• 4 calories per gram of carb
• 4 calories per gram of protein

Keto Notes

• No more than 20g carbs per day

Vitamins & Minerals

Calcium

Could copy [1] and [2]

Cholesterol

Dietary cholesterol does not affect blood/serum cholesterol

Chromium

Could copy [3]

Folate

Could copy [4] and [5]

Iodine

Could copy [6] and [7]

Iron

Could copy [8]

Magnesium

could copy [9] and [10]

Selenium

could copy [11] and [12]

Vitamin A

Could copy content from [13] and [14]

Vitamin B6

Could copy [15] and [16]

Vitamin B12

Could copy [17] and [18]

Vitamin C

Could copy [19] and [20]

Vitamin D

Could copy [21] and [22]

In order to improve the positive effects and reduce potential risks of increasing Vitamin D levels it is important to also supplement with Vitamin K2.

Vitamin D increases calcium absorption. But without enough vitamin K2 (MK-7) excess calcium will be deposited into vascular tissues instead of into the bones, increasing the risk of arterial calcification and hypertension.

See for instance https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/ and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/ for more info on why it is important to add K2 when supplementing with Vitamin D.

Vitamin E

Could copy [23] and [24]

Zinc

could copy [25] and [26]

Taking Multivitamins & Supplements

See:

• [27]
• [28]
• [29]