Nutrient |
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Daily Values (DVs) |
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MSDVs |
Intensive Daily Dose (IDD) |
Comments |
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Standard |
Pregnant |
Lactating |
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Vitamin A* |
2300 IU |
2500 IU |
4290 IU |
5000 IU |
50,000 IU only for a few days |
Do not exceed 5000 IU of Vitamin A if you are nursing, |
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Vitamin B1 (Thiamine) |
1.1 mg |
1.4 mg |
1.4 mg |
30-50 mg |
50-500 mg |
pregnant, or for several months before pregnancy. |
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Vitamin B2 (Riboflavin) |
1.1 mg |
1.4 mg |
1.6 mg |
30-50 mg |
50-500 mg |
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Vitamin B3 (Niacin) |
14 mg |
18 mg |
17 mg |
30-100 mg |
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At higher dosages, use niacinamide to avoid flushing. |
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Vitamin B5 (Pantothenic acid) |
5 mg |
6 mg |
7 mg |
50-100 mg |
500-1000 mg |
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Vitamin B6 |
1.3 mg |
1.9 mg |
2.0 mg |
50 mg |
100 mg of pyridoxine or 50 mg of P-5-P |
P-5-P = pyridoxal-5-phosphate |
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Vitamin B12 (Cobalamine) |
2.4 mcg |
2.6 mcg |
2.8 mcg |
200 mcg |
2000 mcg; take sublingually |
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Folic Acid |
400 mcg |
600 mcg |
500 mcg |
800 mcg; 1200 mcg P |
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Vit C |
75 mg |
85 mg |
120 mg |
1000-3000 mg |
5000 mg up to bowel tolerance |
Divide into 2-3 doses taken over the course of the day. |
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Vitamin D* |
200 IU |
200 IU |
200 IU |
400-600 IU |
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Vitamin E* |
22 IU |
22 IU |
28 IU |
200-400 IU |
800 IU |
Try to get a supplement that has a variety of |
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Vitamin K |
90 mcg |
90 mcg |
90 mcg |
75-150 mcg |
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(e.g. "mixed") tocopherols and tocotrienols. |
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PABA |
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50 mg |
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Biotin |
30 mcg |
30 mcg |
35 mcg |
500 mcg |
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Choline |
425 mg |
450 mg |
550 mg |
500 mg |
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Inositol |
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500 mg; 250 mg P/L |
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Betacarotene |
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20,000 IU |
100,000 IU |
Consume as mixed carotenes in foods, or as a supplement |
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Bioflavinoids |
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500 mg |
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Coenzyme Q |
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60-100 mg |
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Calcium |
1000 mg |
1000 mg |
1000 mg |
1200 mg; 1600 mg P/L |
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Try to get calcium citrate, malate, or hydroxyapatite. |
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Chromium |
25 mcg |
30 mcg |
45 mg |
400 mcg |
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Try to get chromium picolinate. |
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Copper |
0.9 mg |
1.0 mg |
1.3 mg |
2-3 mg |
1 mg per 15 mg of zinc |
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Iodine |
150 mcg |
220 mcg |
290 mcg |
300-400 mcg |
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Iron |
18 mg |
27 mg |
9 mg |
18-30 mg; 60 mg P/L |
Up to 60 mg if iron deficient on lab test |
Best from organic liver; or take supplements of |
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Manganese |
1.8 mg |
2.0 mg |
2.6 mg |
15 mg |
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ferrous glycinate, succinate, or fumarate. |
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Magnesium |
320 mg |
360 mg |
320 mg |
500 mg |
800-1000 mg (decrease if diarhhea occurs) |
Try to get magnesium citrate, malate, or glycinate; |
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Molybdenum |
45 mcg |
50 mcg |
50 mcg |
500 mcg |
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magnesium glycinate helps avoid diarrhea. |
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Potassium |
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2-5 grams from food |
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This amount from supplements would be dangerous |
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Selenium |
55 mcg |
60 mcg |
70 mcg |
200 mcg |
400 mcg |
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Zinc |
8 mg |
11 mg |
12 mg |
30 mg |
50 mg |
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Omega 3 oils: |
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As fish oil containing approximately 25% DHA |
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1000 mg |
2000-4000 mg |
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As flax oil |
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1 tablespoon |
2 tablespoons |
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NOTES: |
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P = pregnant, L = lactating, P/L = both pregnant and lactating |
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IU = International Unit, mg = milligram, mcg = microgram |
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Blank DV's indicate no established level. |
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Some minerals have their best forms suggested. |
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* For convenience, these daily values have been converted to International Units (IU's). |
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