Vitamins, Minerals and Dosage

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Vitamins, Minerals and Dosage

 

Vitamins and minerals are essential to life. These nutrients, and are

often referred to as micronutrients because they are needed in

relatively small amounts compared with the four basic nutrients. The

U.S. Food and Drug Administration (FDA) has devised recommended daily

allowances (RDAs) of vitamins and minerals, although it is still in

great debate if these RDAs are sufficient.

 

The listing below includes vitamin, mineral and other supplements

which should be used as a guideline. Although the amounts listed are

safe (they will not cause toxicity) and should be varied according to

size and weight. " People who are active and exercise; those who are

under great stress, on restricted diets, or mentally or physically

ill; women who take oral contraceptives; those on medication; those

who are recovering from surgery; and smokers and those who consume

alcoholic beverages all need higher than normal amounts of

nutrients. " In addition to a proper diet, exercise and a positive

attitude there are two important elements that are needed to prevent

sickness and disease. If your lifestyle includes each of these, you

will feel good and have more energy...something we all deserve.

 

This is sourced through the FDA, The National Academy of Sciences

Institute of Medicine, the American Dietetic Association and Michael

Roizen and Dr. Mehmet Oz's book " YOU " . Remember, this is a guideline.

 

Multi-vitamin (B Complex requirements)

B vitamins* 25-50 milligrams (mg) Take this with 400 micrograms

[mcg] of folic acid.

Vitamin E 400 international units (IU)

The natural form of Vitamin E, d-alpha-tocopherol, is preferred.

Vitamin C (with rosehips) 2,000 - 4,000 mg (in divided doses)

Vitamin A (beta carotene) 5,000-10,000 IU

Calcium 1,500 mg (in divided doses, 1000mg in am, 500mg in pm)

Vitamin D 400 IU (divided doses with calcium and magnesium)

Magnesium 500 mg (divided doses with calcuim and Vitamin D, 250mg in

am, 250mg in pm)

Iron 8 mg The recommendation for iron for women is 18 mg.

Iodine 150 mcg

Zinc 10-15 mg

Selenium 100-400 mcg

Copper 2 mg

Manganese 10 mg

Chromium 200 mcg

Molybdenum 25 mcg

Potassium 90 mg

Boron 50-100 mcg

Lycopene 5-10 mg

Lutein 25-50 mg

Polyphenols (green tea) 10-100 mg

Proanthocyanidins (grape seed, pine bark) 25-100 mg

Alpha-lipoic acid 200-1,500 mg

N-acetyl-cysteine 500-2,000 mg

Coenzyme Q 50-300 mg

Soy isoflavones 20-100 mg

L-Carnitine (500mg)

Acetyl-L-Carnitine (250mg)

Coenzyme Q-10 (50mg)

Grape Seed Extract (50mg)

Turmeric (400mg)

L-glutamine (500mg)

Essential Oils (Fulfills daily Omega-3,6,9 requirements)

DMAE (100mg) ****The FDA lowered the RDA for iron for men and post-

menopausal women from the 10 milligrams set in 1989 to eight. For pre-

menopausal women, the RDA has been raised from 15 to 18 milligrams.

For pregnant women, it's been lowered from 30 to 27 milligrams.

 

 

Andrew Pacholyk, MS, L.Ac.

Peacefulmind.com

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