Vitamins & Minerals
Optimal intake range for Vitamins & Minerals
| Vitamin | Range for Adults |
|---|---|
| Vitamin A (retinol) | 5000 IU* |
| Vitamin A (from beta-carolene) | 5000-25 000 IU |
| Vitamin D | 100-400IU † |
| Vitamin E (d-alpha tocopherol) | 100-800IU ‡ |
| Vitamin K (phytonadione) | 60-300mcg |
| Vitamin C (ascorbic acid) | 100-1000mg § |
| Vitamin B1 (thiamin) | 10-100mg |
| Vitamin B2 (riboflavin) | 10-50mg |
| Niacin | 10-100mg |
| Niacinamide | 10-30mg |
| Vitamin B6 (pyridoxine) | 25-100mg |
| Biotin | 100-300mcg |
| Pantothenic acid | 25-100mg |
| Folic acid | 400mcg |
| Vitamin B12 | 400mcg |
| Choline | 10-100mg |
| Inositol | 10-100mg |
| Minerals | Range for Adults |
|---|---|
| Boron | 1-6mg |
| Calcium | 250-1500mg|| |
| Chromium | 200-400mcg# |
| Copper | 1-2mg |
| Iodine | 50-150mcg |
| Iron | 15-30mg** |
| Magnesium | 250-500mg†† |
| Manganese | 10-15mg |
| Molybdenum | 10-25mcg |
| Potassium | 200-500mg |
| Selenium | 100-200mcg |
| Silica | 1-25mg |
| Vanadium | 50-100mcg |
| Zinc | 15-45mg |
*Women of childbearing age should not take more than 2500IU of retinol daily if becoming pregnant is a possibility, due to the risk of birth defects.
† Elderly people in nursing homes who live in northern latitudes should supplement at the high end of the range.
‡ It might be more cost-effective to take vitamin E separately
§ It might be easier to take vitamin C separately
|| Taking a separate calcium supplement may be necessary in women at risk or suffering from osteoporosis.
#For diabetes and weight loss, dosages of 600 mcg can be used.
**Men and postmenopausal women rarely need supplemental iron
†† When magnesium therapy is indicated, take a separate magnesium supplement