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

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