Nutritional Supplement Ingredients and Dosages

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Filed Under: Nutritional Support, Nutrient Guide
Last Reviewed 03/26/2014

Learn  which nutrients should be included in your nutritional supplement regimen -- and how much of each nutrient you should take daily.

A highquality multivitamin is the foundation of any nutritional supplement program. Make sure the multivitamin 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 Supplements and Multivitamins

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