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Optimal Daily Supplementation Ranges for Adults
See also Vitamin and Herb Guide to Daily Dosages
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Eating a diet of whole foods, rich in vitamins and minerals is important to good health. Taking supplements may further optimize your health and prevent disease. The "Optimal Daily Supplementation Ranges for Adults" listed below are guidelines that will benefit most healthy people. Some people may benefit from even higher levels, depending on risk factors, such as pollution, stress, physical activity level, and personal or family history. In addition, higher levels may be beneficial during temporary illnesses (such as colds or flu). However, before using any supplements, you should consult with your health care provider, particularly if you are taking medications.
Please note that for most nutrients, these guidelines reflect higher levels than the government-established Reference Daily Intake guidelines (RDIs), which are designed to prevent nutrient-deficiency diseases. Most nutritionally-oriented practitioners draw on research that supports the use of supplements above RDI levels to maintain optimal health and prevent degenerative disease.
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Fat-Soluble Vitamins |
Daily Dosage |
| Vitamin A |
5,000-10,000 IU |
| Beta Carotene |
5,000-25,000 IU |
| Vitamin D |
400-800 IU |
| Vitamin E |
400-800 IU |
| Vitamin K |
80 mcg |
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Water-Soluble Vitamins |
Daily Dosage |
| Vitamin B-1 (thiamin) |
25-100 mg |
| Vitamin B-2 (riboflavin) |
25-100 mg |
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Vitamin B-3 (niacin) |
10-100 mg |
| (niacinamide) |
10-30 mg |
| Pantothenic Acid (vitamin B-5) |
25-200 mg |
| Vitamin B-6 (pyridoxine) |
25-100 mg |
| Vitamin B-12 (cobalamin) |
200-400 mcg |
| Biotin |
200-400 mcg |
| Folic Acid |
400-800 mcg |
| Choline |
25-100 mg |
| Inositol |
25-100 mg |
| Para-aminobenzoic acid (PABA) |
25-100 mg |
| Vitamin C (mineral ascorbate) |
500-2000 mg |
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Minerals |
Daily Dosage |
| Boron |
1-3 mg |
| Calcium |
500-1000 mg |
| Chromium |
100-400 mcg |
| Copper |
1-3 mg |
| Iodine |
50-150 mcg |
| Iron |
15-30 mg |
| Magnesium |
250-500 mg |
| Manganese |
10-20 mg |
| Molybenum |
10-30 mcg |
| Potassium |
99-300 mg |
| Selenium |
100-200 mcg |
| Silica |
200-1000 mcg |
| Vanadium |
50-100 mcg |
| Zinc |
15-30 mg |
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Other Nutrients |
Daily Dosage |
| Bioflavonoids (mixed) |
500-2000 mg |
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Coenzyme Q-10 |
30-90 mg |
| Essential Fatty Acids (fish oil, flaxseed oil, borage oil, evening primrose oil) |
As directed on label |
| Garlic |
As directed on label |
| L-carnitine |
500-1000 mg |
| N-acetyl-cysteine (NAC) |
500-1000 mg |
| Superoxide dismutase (SOD) |
As directed on label |
References Balch, JS and Balch, PA: Prescription for Nutritional Healing. 1997: Avery Publishing Group, Garden City, New York. Lieberman, S. The Real Vitamin & Mineral Book. 1997: Avery Publishing Group, Garden City, New York. Whitaker, J: Dr. Whitaker's Guide to Natural Healing. 1996: Prima Publishing, Rocklin, CA.
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