Age Group
Show A, D, and E in IUs

Nutrient Unit RDA / AI (min)

UL (max)

A Mixed carotenoids are best, with the most coming from beta-carotene. Separately take minimum 6mg lutein. Lutein and beta-carotene compete for absorption. Take all forms with a meal containing fat.
C (ascorbic acid) mg  
D Getting 1000 IUs reduces chance of death due to any cause. Less than 10 minutes of sun exposure can meet this dose. Take with a meal containing fat.
E Mixed tocopherols are best. Take with a meal containing fat.
K mcg Take with a meal containing fat. K2 is best form (mix of MK-4 and MK-7).
B1 (Thiamin) mg  
B2 (Riboflavin) mg  
B3 (niacin) mg  
B5 (pantothenic acid) mg Competes with copper and biotin for absorption
B6 mg  
B12 mcg Synergistic effect with B9
B9 (Folic Acid or Folate) mcg Folate is the natural form and is preferred. Synergistic effect with B12.
B7 (Biotin) mcg Competes with B5 for absorption
Paba     *   * Doses over 50 mg have been shown to cause health problems
Choline mg  
Calcium mg New studies recommend taking no more than 805 mg/day. Usually found in 2:1 ratio to magnesium; vitamins D, K, Boron also increase uptake; calcium citrate form has 1 of the highest bioavailability; take no more than 500 mg at a time.
Potassium g Synthetic forms may cause stomach upset
Sodium g When consuming foods high in sodium, take potassium to counteract its harmful effects
Phosphorus mg  
Magnesium mg Usually found in 1:2 ratio to calcium; magnesium citrate form has 1 of the highest bioavailability. The UL for magnesium represents intake from a pharmacological agent only and does not include intake from food and water.
Chloride g (combined with sodium in dietary sources)
Fluoride mg  
Trace Elements        
Iron mg Competes with multiple nutrients for absorption, so take away from multi-vitamin (but with food to prevent stomach upset); vitamin C enhances absorption.
Selenium mcg  
Iodine mcg  
Zinc mg Competes for absorption with copper
Copper mcg Competes for absorption with zinc. 1.5 - 3.0 mg/day is safe and adequate according to ESADDI. Competes with B5 for absorption.
Manganese mg  
Chromium mcg  
Molybdenum mcg  
Boron mg  
Silicon     *   *  
Vanadium     *   *