Approved Vitamin and Mineral Levels
HERE'S THE BASIC PROGRAM: A high-potency multiple vitamin with minerals (minerals also enable your body to use the vitamins). Be sure to read the label. With many multivitamins you need to take up to 12 a day to get the amounts listed below. Here's what your daily multivitamin intake should contain:
• Vitamin A, 1,000 TO 5,000 IU
• Beta Carotene or carotenoids, 10,000 TO 15,000 IU
THE B VITAMINS:
• B1 (thiamin), 25 TO 100 mg
• B2 (riboflavin), 25 TO 100 mg
• B3 (niacin), 25 TO 1000 mg
• B5 (pantothenic acid), 25 TO 100 mg
• B6 (pyridoxine), 50 TO 100 mg
• B12 (cyanocobalamin), 100 TO 1,000 mcg
• Biotin, 100 TO 300 mcg
• Choline, 25 TO 100 mg
• Folic acid, 400 mcg
• Inositol, 100 TO 300 mg
• Vitamin C, 100 TO 300 mg
• Vitamin D, 100 TO 400 IU
• Vitamin E, at least 100 IU
Minerals:
• Boron, 1 TO 5 MG
• Calcium (citrate, lactate or gluconate), 100 TO 500 mg
(women should take a total of 600 TO 1,200 mg daily)
• Magnesium (citrate or gluconate), 100 TO 500 mg
(women should take a total of 300 TO 600 mg daily)
• Chromium, 200 TO 400 mcg
• Manganese (citrate or chelate), 10 mg
• Selenium, 200 mcg
• Vanadium (sulfate), 25 TO 200 mcg
• Zinc 10 TO 15
If your multivitamin does not contain the following, add them separately to your daily vitamin intake:
• 1,000 mg vitamin C, twice daily
• 400 IU vitamin E
• A formula of 600 mg calcium and 300 mg magnesium
