Nutrition

New Dutch standards for vitamins and minerals

Meyken Houppermans
Founder and Head Coach
In 2018, The Dutch Health Council published new standards for vitamins and minerals for adults. What changed and what are the consequences for your daily nutrition?

New standards

The dietary reference values ​​for vitamins A, B1, B2, B3, calcium, iron, iodine, potassium and magnesium have been adjusted. These substances are essential for your functioning and, among other things, necessary for your energy supply and for the functioning of your muscles and nervous system.

Deficiencies in vitamins and minerals can have (lasting) consequences in the long term. For example, a vitamin B1  deficiency can cause disorders of the nervous system and psychological complaints such as depression and loss of concentration. And a calcium deficiency can increase the risk of fractures.

What has changed?

 

Food matrix

It is not the intention to zoom in exclusively on one specific amended  standard and, for example suddenly eat 1 extra banana because your dietary reference value for potassium has been increased. The point is that the sum of all the products you eat in a day, at the bottom of the line, provides the right amount of vitamins, minerals and calories. Vitamins and minerals can be found in many different products. So you don't only get potassium through that  extra banana, but also in peanuts, for example. Moreover substances interact and can enhance and reduce their effect. This is what we call the food matrix. For example, coffee and spinach reduce the absorption of calcium.

Dietary supplements are unnecessary, even for athletes

‍So it is about the overall picture. A balanced diet, with a good mix of carbohydrates, proteins and fats, is essential. With a lot of variation and especially more attention for enough  vegetables. When that mix is ​​correct, nutritional supplements are  completely unnecessary, even for

Taking nutritional supplements without first having a thorough investigation of your blood values ​​can also have negative effects in the  long term. For example, too much vitamin B3 can lead to blood vessel dilation (hot flushes) and damage to the liver and eyes. So rather spend your money on  real food and a balanced diet than on supplements!

Create your own health!©