VITAMINS | RDA or AI | UL | NOTES on VITAMINS |
Vitamin A (mcg) | RDA: 700 / 900 | 3,000 | deficiency rare; beta
carotene safer |
thiamin=B1 (mg) | RDA: 2.5 / 3 | ND | |
riboflavin=B2 (mg) | RDA: 3 / 4 | ND | |
niacin (mg) |
RDA: 35 / 45 | 35 | nicotinic acid (B3) better source than niacinamide |
pantothenic acid=B5 | ND | ND | |
Vitamin B6 (mg) | RDA: 3 / 4 | 100 | |
Vitamin B12 (mcg) | RDA: 6 / 7.5 | ND | |
folate (mcg) | RDA: 500 / 550 | 1,000 | |
Vitamin C (mg) | RDA: 75 / 90 | 2,000 | smoker RDA: 110 / 125 |
Vitamin D | ND | ND | |
Vitamin E (mg) | RDA: 15 / 15 | 1,000 | |
Vitamin K (mcg) | AI: 90 / 120 | ND | |
OTHER ORGANICS | RDA or AI | UL | NOTES on OTHER ORGANICS |
biotin | ND | ND | |
carotenoids | ND | ND | |
choline (g) | ND | 3.5 | |
ELEMENTS | RDA or AI | UL | NOTES on ELEMENTS |
arsenic | ND | ND | |
boron (mg) | ND | 20 | |
calcium | |||
chromium (mcg) | AI: 25 / 35 | ND | |
copper (mcg) | RDA: 900 / 900 | 10,000 | deficiency common |
flouride | |||
iodine (mcg) | RDA: 150 / 150 | 1,100 | |
iron (mg) | RDA: 8 / 8 | 45 | premenopausal RDA: 18 deficiency common |
magnesium | definciency common |
||
manganese (mg) | AI: 1.8 / 2.3 | 11 | deficiency common |
molybdenum (mcg) | RDA: 45 / 45 | 2,000 | |
nickel (mg) | ND | 1.0 | |
phosphorus | |||
selenium (mcg) | RDA: 55 / 55 | 400 | |
silicon | ND | ND | |
vanadium (mg) | ND | 1.8 | |
zinc (mg) | RDA: 8 / 11 | 40 | overt deficiency rare |