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Vitamins and Minerals Supplements
Vitamins and Minerals Supplements
Vitamins and Minerals Supplements
Minerals
RDA for
Women*
Optimal Adult
Intake
Vitamin A
5,000 IU
4,000 IU
10,000 IU
25,000 IU
Thiamin
1.5 mg
1.1 mg to 1.5
mg
100-300 mg
No known limit
Riboflavin
1.7 mg
1.3-1.7 mg
100-300 mg
No known limit
Niacin
19 mg
15-19 mg
50-100 mg#
No known limit
Vitamin B6
2.0 mg
1.6-2.0 mg
50-300 mg
500 mg
Folate (folic
acid)
200 mcg
180-400 mcg
400 mcg
No known limit
Vitamin B12
2.0 mcg
1.6-2.0 mcg
5-100 mcg
No known limit
Biotin
30-100 mcg**
30-100 mcg**
300 mcg
No known limit
4-7 mg**
10-300 mg
No known limit
Vitamin C
60 mg
60-82 mg
100-2,000 mg#
No known limit
Vitamin D
200 IU
200 IU
400 IU
15,000 IU
Vitamin E
15 IU
12-15 IU
200-600 IU
No known limit
Vitamin K
80 mcg**
65 mcg**
100 mcg
500 mcg
Calcium
1.000-1,200 mg
1,200-1,000
mg
1,200 mg#
2,500 mg
Chromium
50-200 mcg**
50-200 mcg**
50-200 mcg
200 mcg
Copper
1.5-3.0 mg**
1.5-3.0 mg**
3.0 mg
3.0 mg
Iodine
150 mcg
150-187 mcg
150 mcg
2.0 mg
Iron
10 mg
15-30 mg
18 mg
50-100 mg
Magnesium
350 mg
280-337 mg
600 mg
No known limit
Manganese
2.0-5.0 mg**
2.0-5.0- mg**
10 mg
No known limit
Molybdenum
75-250 mcg
75-250 mcg
250 mcg
500 mcg
Phosphorous
800 mg
800-1200 mg
1,200 mg
No known limit
Potassium
2,000 mg
2,000 mg
3,500 mg
15,000 mg
Selenium
70 mcg
55-70 mcg
200 mcg
200 mcg
Zinc
15 mg
12-17 mg
30 mg
500 mg