What are the recommended daily amounts of vitamins and minerals?

The Institute of Medicine 's Food and Nutrition Board set the recommended daily intake of essential nutrients, known as the Dietary Reference Intakes, which can be accessed with the link below.

http://www.nal.usda.gov/fnic/DRI/DRI_Tables/recommended_intakes_individuals.pdf  

The table below includes the safe and probable optimal range of nutrients including food sources:

Nutrient

Low – High

Upper Limit (UL)

LOAEL

Pre-formed Vitamin

A[1]

 

0 IU - 10,000 IU

 

10,000 IU (3000 mcg)

 

21,645 IU

Beta Carotene[2]

10,000 IU - 25,000 IU

-

-

Vitamin D (D3)

400 IU – 1500 IU

4000 IU

3800 IU*

Vitamin E

100 IU – 800 IU

1,500 IU [4]

-

Vitamin K

60-120 mcg

-

-

Vitamin C

200 mg – 1000 mg

2,000 mg

3,000 mg

Vitamin B1

2 mg – 30 mg

-

-

Vitamin B2

5 mg – 30 mg

-

-

Vitamin B3 (niacinamide)

 

30 mg – 50 mg

 

35 mg

 

1000 mg

Vitamin B6

6 mg – 50 mg

100 mg

500 mg

Folic acid

400 mcg – 900 mcg

1,000 mcg [4]

5,000 mcg

Vitamin B12

6 mcg – 50 mcg

-

-

Calcium [5]

1200 mg – 1500 mg

2,500 mg

5,000 mg

Magnesium [5]

420 mg – 600 mg

350 mg4

360 mg

Iodine

150 mcg - ?

1,100 mcg

1,700 mcg

Iron [5]

15 mg – 25 mg

45 mg

70 mg

Zinc[3]

15 mg – 30 mg

40 mg

60 mg

Copper

2 mg – 4 mg

10 mg

-

           Selenium

55mcg-200mcg

400mcg

910mcg

Manganese

2 mg – 5 mg

11 mg

15 mg

Potassium

2000 mg -?

-

-

 

1. Supplemental amount can be zero if daily intake of beta carotene is within the safe and optimal range. 2. Smokers, those likely to develop, or those that already have lung cancer, should avoid beta carotene supplementation.* Currently being revisited. 3. Upper range amount is from supplements only. 4. From supplements only. 5. Supplemental amounts should be close to the low numbers shown.

 

Benefit of Nutrient Intake Based on Intake & Probable Safe and Optimal Nutrient Range

 

 

 

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