Daily Recommendations to Maintain Health

  July 2015
John W Jones, MD, MPH
  Downloadable PDF

Nutrition Recommendation

The concept of this protocol applies to all age groups - from the very young to the very old.

I believe that all of the vitamins and minerals that are required for the operation of normal metabolic processes should be present in amounts necessary to cover individual variability. The multi vitamin supplements that I formulated and recommend fulfil this requirement.  The essential fatty acids of the omega 3 (fish oil) and omega 6 series (GLA), as are in Ultra Omega-Linic, require supplementation also.  They are essential because the body cannot manufacture them and their presence is required in many metabolic pathways.  They are deficient in the normal western diet so supplementation is required.

This paper makes no effort to cover nutritional support in disease or other conditions where nutritional needs differ from these basic recommendations.  Nutritional support during Illness or injury, or any use of megadoses of particular nutrients, should start with these basic recommendations - cover all the basics.

A popular misconception held by both the lay public and the medical profession is that the American diet supplies sufficient levels of all the nutrients needed by the body.  In reality, the western diet is characterized by imbalances and excesses.  Telling a patient “all you need to do is eat right” does not take into consideration the American lifestyle, problems associated with our food supply, or human nature.

Two nationwide food consumption studies conducted by the USDA found that approximately 60% of the individuals surveyed were consuming only 70% of the daily minimum requirements of six essential nutrients.  Those surveyed were people who made an effort to eat (and thought they were eating) a balanced diet.  The nutrients are: vitamin B6, folacin, zinc, copper, calcium and magnesium.  With these facts in mind, it is not likely that anyone is consuming an optimal supply of nutrients... without supplementation.

Studies have shown that in order to meet the minimum daily requirements, one must consume at least 1100 calories of nutrient dense food.  This means that a person on a 1000 calory diet could not meet the minimum daily requirements (MDR) without supplementation.   When many of the calories are “naked calories” (i.e. white sugar and flour)  it is easy to see that even the MDRs are a problem, no matter what the caloric intake.

The Minimum Daily Requirements (MDRs) were designed to prevent deficiency states and diseases.  They do not address the issue of individual variability and optimal nutritional needs.  Individual requirements of vitamins and minerals may vary considerably.  This is especially true  for certain groups such as young children, pregnant and lactating women,  joggers, athletes, the elderly and persons with medical illnesses.  Unfortunately, as a result of these different needs, as well as problems such as poverty,  ignorance in matters of food selection and preparation, and confusion regarding the nutritive value of processed foods, total nutritional needs are often unmet.

A Basic Package

Essential Nutrients

EFA Terms:Essential Fatty Acid Acronyms

Essential Fatty Acids

The nutritional supplementation of EFAs is a part of supplementation that is often overlooked.  EFA deficiency is associated with many degenerative, inflammatory and neuropsychiatric disease states.  Oily fish, is considered the best source of omega 3 EFAs.  They are not a part of our usual daily eating patterns.  GLA, an omega 6 EFA, is the essential precursor of anti inflammatory prostaglandins, is also not common in our diets.   Ultra Omega-Linic is superior to fish and krill oil.  

EFAs are important during pregnancy and lactation for normal brain and retina development of the baby.  It is also important in the prevention of post partum depression.

Flax Seed oil is not a good source of EPA or DHA because less than 2 % of ALA  is converted to these important prostaglandin precursors. 


EFAs that are in Ultra Omega-Linic should be supplemented during pregnancy.  This will keep the mother from losing them to her baby. It is even more important to mother and baby if there is a family history of Schizophrenia, Bipolar Disorder or Severe Depression.  This is because the fetus will take EFAs from the mother for its own brain and retinal development.

During Pregnancy many doctors prescribe a multi vitamin to promote and preserve the nutritional status of the mother. 

Aren't all Pre-Natal vitamins the same? Yes - and NO!
It is well documented that a deficiency of folic acid presents the risk of neural tube defects. L-MethylFolate is a form that is readily available. This may be a better alternative than folic acid because it ensures delivery of this nutrient for the estimated 40% to 60% of the population which has a genetic inability to make the conversion in the body. Another reason to consider Ultra Vites is that a single B-Vitamin needs the other B-Vitamins to do its work.   Click HERE for more about Ultra Vites


It is common knowledge that a large number of neural tube defects can be prevented by having the mother take 400 mcg of folic acid (800 mcg is even better) before conception and during early pregnancy.  Recent surveys indicate that only a small minority of non-pregnant women of child-bearing age take folic acid routinely.  A good multi vitamin mineral combination contains at lease 400 IU of Folic acid.   Ultra Vites and Ultra Preventive each have 800 mcg Folic Acid,  

Multiple fetal malformations have been associated with Vitamin A intake in excess of 5000 IU. The multis I have designed contain only 4500 IU Vitamin A, an advantage for women who are or may become pregnant.

I use 1000 mcg Vitamin B12 in my multis because high levels of folic acid can mask B12 deficiency.

Current data suggest that iron supplementation should be limited to persons with iron deficiency anemia, some women, some children, blood donors and others who are at high risk for anemia.  For this purpose I recommend Ultra Preventive Plus Iron

Vitamin D3:
I consider at least 1000 IU Vitamin D to be the absolute amount necessary per day.  This is because some people use sun screen to excess, and/or lack any exposure to direct sunlight.  In addition, older skin is not very efficient at converting sunlight to Vitamin D.  There is total lack of production of vitamin D in the skin in the winter in northern latitudes. This deficiency contributes to such problems as chronic pain, high Blood Pressure, Cancer and many other chronic diseases.  In addition, there is an increased incidence of upper respiratory viral infections, including influenza, that may be averted.

Magnesium is another mineral that was frequently found to be below the RDAs in the USDA studies.  It is an important component of many enzyme systems.  Many practitioners feel that lack of magnesium is as important a consideration in osteoporosis as is calcium.  Magnesium is characteristically low in persons who are under stress.

Vitamin C:
 In our high-stress, high pollution society, Vitamin C, which is a powerful anti oxidant, has many important functions in the body.  The amounts that are commonly used vary from the minimum daily requirement per day of 60 mg for adults, to 10 grams or more.


In conclusion, we have wandered very far from our hunter-gatherer-farmer ancestors’ eating habits, which has caused deficiency states from our skewed diets.  We rely on fast food places, food processing and harmful cooking preferences which change the nutritive value of the foods we eat.
These statements have not been evaluated by the Food and Drug Administration. 
Products are not intended to diagnose, treat, cure, or prevent any disease.