Nutrition advice worth trusting

Why institutions give different vitamin D and calcium recommendations

Different figures for the same nutrient do not necessarily contradict one another: institutions use different age groups, sunlight exposure conditions, and types of reference values. Here’s how to read these recommendations without comparing them mechanically.

Strength Exercises and Balance: What to Add to Your Usual Walking

WHO recommends combining aerobic activity with strength exercises and, for people aged 65 and older, balance exercises as well. Usual walking can be part of an active week, but it is not the only form of movement.

How Guidelines Change Benchmarks for Older Adults

With age, some population benchmarks for movement, protein, calcium, iron, vitamin D, carbohydrates, and energy change. They help structure attention to nutrition and activity, but are not personal prescriptions.

Fiber: how much is recommended per day and what this figure is based on

Fiber recommendations differ depending on the institution and calculation method: for adults, guidelines range from 25 to 30 g per day or 14 g per 1000 kcal of the diet.

Selenium, zinc and iodine: small amounts that still matter

Selenium, zinc and iodine are needed by the body in small amounts. Population reference values vary depending on the institution, sex and country, so they should be viewed as general reference values rather than personal recommendations.

Vitamin C: recommended values and daily sources

Vitamin C intake guidelines vary depending on the institution and sex. Adults should regularly include foods containing vitamin C in their diet, taking individual circumstances into account.

Magnesium: daily benchmarks published by institutions and where to get it in a regular diet

Different institutions provide different population-level magnesium intake benchmarks for adult men and women. Magnesium can be obtained from a regular diet, but individual needs depend on personal circumstances.

Potassium: recommended guidelines and foods that contain the most

Potassium is needed by the body, and population guidelines for adults are around 3500 mg per day. Let’s look at which foods can be sources of potassium and why these recommendations are not personal prescriptions.

Vitamin D: Which Benchmarks Institutions Publish and Why It Is Discussed Separately in Autumn and Winter

Different institutions provide different population-level benchmarks for vitamin D. They depend on age, country, and assumptions about sun exposure, so they are not personal prescriptions.

Iron in the diet: what guidelines recommend and why the amount differs for men and women

Population-level iron guidelines vary between countries and institutions. For women before menopause, they are generally higher than for men, and the requirement increases during pregnancy.

Alcohol: what guidelines say about consumption limits

U.S. and U.K. guidelines describe alcohol consumption limits differently. They are not personal prescriptions: the safest choice during pregnancy or when planning a pregnancy is not to drink alcohol.

Calcium in the Diet: Recommended Values and Common Sources

Calcium guidelines from the NHS, EFSA, US, Australian, and New Zealand institutions vary depending on age and country. Calcium can be obtained from a regular diet, and population-level values are not personal prescriptions.