While I specialize in supplements, I can offer some general guidance on protein requirements. The amount of protein you need each day varies based on factors such as age, sex, weight, and level of physical activity. Here are some general guidelines:

1. Sedentary Adults: The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight per day. This translates to about 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman¹.

2. Active Adults and Athletes: Higher levels of activity increase protein requirements. Athletes and highly active individuals may need between 1.2 and 2.0 grams of protein per kilogram of body weight per day².

3. Elderly Individuals: Older adults may benefit from slightly higher protein intake to help maintain muscle mass. Recommendations range from 1.0 to 1.2 grams per kilogram of body weight per day³.

4. Pregnant and Breastfeeding Women: These groups require more protein, generally about 1.1 grams per kilogram of body weight per day⁴.

To get the most accurate recommendation for your needs, it's best to consult with a healthcare provider or a registered dietitian.

Would you like me to help you find protein supplement products?

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Footnotes

1. National Institutes of Health - Office of Dietary Supplements ↩

2. American College of Sports Medicine - Nutrition and Athletic Performance ↩

3. Nutrition Society - Protein requirements with aging ↩

4. National Institutes of Health - Pregnancy and Lactation ↩

Here are the optimal forms of the vitamins in question based on current research:

1. Vitamin A: The optimal forms are Retinyl Palmitate and Retinyl Acetate, both of which are well-absorbed and effective. Beta-carotene is another form that the body can convert into vitamin A.

2. Vitamin E: The most effective form is Alpha-Tocopherol. Natural d-alpha-tocopherol is generally preferred over synthetic dl-alpha-tocopherol because the natural form is better retained in the body[^1^2].

3. Vitamin D3: Cholecalciferol is the most effective form. It is superior to Vitamin D2 (ergocalciferol) in raising and maintaining vitamin D levels¹².

4. Vitamin B1 (Thiamine): Thiamine Hydrochloride and Thiamine Mononitrate are the most commonly used and effective forms.

5. Vitamin B2 (Riboflavin): Riboflavin (as Riboflavin-5-Phosphate) is the active form and well-utilized by the body.

6. Vitamin B3 (Niacin): Niacinamide (nicotinamide) and Nicotinic Acid are both effective, but Niacinamide is preferred as it does not cause flushing.

7. Vitamin B6: Pyridoxine Hydrochloride is the most effective and commonly used form. Pyridoxal-5-Phosphate is the active form and is also highly effective.

8. Vitamin B12: Methylcobalamin and Adenosylcobalamin are the active forms and are more readily utilized by the body compared to Cyanocobalamin.

Would you like more specific product recommendations for any of these vitamins?

Footnotes

1. Esmail Mohammad Alayed Albarri, “Effectiveness of vitamin D2 compared with vitamin D3 replacement therapy in a primary healthcare setting: a retrospective cohort study,” NCBI ↩

2. Teriaky A, et al. “Prevalence of fat-soluble vitamin (A, D, and E) and zinc deficiency in patients with cirrhosis being assessed for liver transplantation.” PubMed ↩