Recommended Ingredients and Dosage Levels for a Multivitamin
Learn which nutrients your multi should include, and how much
A high-quality multivitamin is the foundation of any nutritional supplement program. Make sure the multi you’re taking meets the following recommended dosage levels.
| Nutrient | Optimal Levels in a Daily Multivitamin and Mineral Supplement |
| Vitamin A | 15,000–20,000 IU (primarily from Beta-carotene) |
| Vitamin C | 1,000 mg |
| Vitamin D | Enough to achieve a blood level of 50–80 ng/mL |
| Vitamin E | 300–400 IU |
| Thiamin | 50 mg |
| Riboflavin (B2) | 50 mg |
| Niacin (B3) | 100 mg |
| Vitamin B6 | 75 mg |
| Folic Acid | 800 mcg |
| Vitamin B12 | 150 mcg |
| Biotin | 300 mcg |
| Pantothenic Acid | 50 mg |
| Choline | 200 mg |
| Calcium | 1,000–1,500 mg |
| Iodine | 150 mcg |
| Magnesium | 500 mg |
| Zinc | 30 mg |
| Selenium | 200 mcg |
| Copper | 2 mg |
| Manganese | 10 mg |
| Chromium | 200 mcg |
| Molybednum | 130 mcg |
| *22 IU natural or d-alpha-tocopherol | |
More Dr. Whitaker Advice on Nutritional Support
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For more than 30 years, Dr. Julian Whitaker has helped people regain their health with a combination of therapeutic lifestyle changes, targeted nutritional support, and other cutting-edge natural therapies. He is widely known for treating diabetes, but also routinely treats heart disease and other degenerative diseases. More About Dr. Whitaker
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