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	Wellness Wheel Nutrition & Health States Tables Drug-Nutrient Interactions & Depletions Table Supplement Dosage Chart Herbal Dosage Chart

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Vitamins

RDA/AI

Function

Upper Limits*/CRN Upper Limits**

Recommended Dose

Health Benefits/Role


	Beta -carotene

N/A

Antioxidant & precursor to vitamin A

N/A

5,000 – 25,000 IU

	Immune health
	Skin health
	Vision health


	Folic Acid

400 mcg

	Nucleic acid synthesis
	Gene expression
	Methylation
	Red/white blood cell

1000 mcg

600 - 1,000 mcg

	Healthy homocysteine levels
	Menstruation/menstrual cycle
	Prenatal
	PCOS


	Niacin

	14 mg (f)
	16 mg (m)

Helps release energy from protein, CHO, & fats.

35 mg/day
UL applies to synthetic forms only

25 mg-100 mg
Higher dosing under physician supervision

	High cholesterol
	High triglyceride


	Pantothenic Acid

5 mg

Release of energy from carbohydrates, lipid metabolism.

N/A

RDA/AI

N/A


	Vitamin A

	2,330 IU (f)
	3000 IU (m)

Maintains normal function of lungs, eyes, teeth and gums.

10,000 IU
CRN UL 5,000 IU

5,000 IU
Higher dosing under physician supervision

	Immune health
	Skin health
	Vision health


	Vitamin B1

	1.1 (f) mg/day
	1.2 (m) mg/day

Helps body cells convert food into energy

N/A

RDA/AI

N/A


	Vitamin B12

2.4 mcg

	Red blood cell formation
	Normal metabolism
	Methylation

CRN UL 3000 mcg

25-400 mcg

	Healthy homocysteine levels
	PCOS


	Vitamin B2

	1.1 (f)
	1.3 (m)

Aids in the conversion of tryptophan to niacin & is essential in the functioning of other B vitamins.

N/A

25 - 400 mg

Migraine prophylaxis


	Vitamin B6

	1.3 mg (m/f 19-50)
	1.7 mg (m 51+)
	1.5 mg (f 51+)

Insulin, antibody, hemoglobin, & niacin, formation

100 mg

50 -100 mg

	Healthy homocysteine levels
	PMS
	Menstruation/menstrual cycle
	PCOS


	Vitamin C

	75 mg (f)
	90 mg (m)
	+ 35 mg (smokers)

	Effective antioxidant
	Collagen synthesis
	Prevents scurvy

2000 mg

250 - 1000 mg

	Immune health
	Skin health
	Vision health
	Diabetes support
	H. Pylori
	Heart health


	Vitamin D

	9-50 y/o 200 IU
	51-70 y/o 400 IU
	70 y/o 600 IU

	Hormonal activity
	Calcium absorption

2000 IU

600-2,000 IU

	Immune health
	Bone health
	Colon health
	Anti-inflammatory
	Depression
	Breast health
	Maintain muscle health
	Gum health


	Vitamin E

22 IU

Effective antioxidant

1500 IU

200 to 1000 IU

	Immune health
	Skin health
	Vision health
	Cognitive function/brain health
	Heart health
	Prostate health


	Vitamin K

	90 mcg (f)
	120 mcg (m)

	Normal blood coagulation
	Osteocalcin synthesis

CRN UL 10 mg

RDA/AI

Bone health

Minerals

RDA/AI

Function

Upper Limits*/CRN Upper Limits**

Recommended Dose

Health Benefits/Role


	Calcium

	19-50 years: 1000 mg
	9-18 years: 1300 mg
	51+ years: 1200 mg

	Bone/teeth formation
	Muscle contraction
	Blood clotting

2500 mg

1000 – 1500 mg

	PMS
	Bone health
	Hypertension


	Chromium

	30-35 mcg (m)
	20-25 mcg (f)

	Glucose tolerance factor
	Stabilizes RNA
	Stimulates synthesis of fatty acids & cholesterol

N/A

100 - 500 mcg

	Diabetes support
	PCOS


	Iron

	19-50 (f): 18mg
	51-70 (f): 8mg
	(m): 8 mg

Synthesis of hemoglobin, which transports oxygen through the circulatory system to all tissues of the body.

45 mg

60-70 mg iron salts
Higher dosing under physician supervision

Iron deficiency anemia


	Magnesium

	310-320 mg (f)
	400-420 mg (m)

	300 enzymatic reactions
	Bone health

350 mg
UL applies to supplements only

250 – 600 mg/day

	Migraine prophylaxis
	PMS
	Bone health
	Hypertension


	Selenium

55 mcg

	Effective antioxidant
	Needed for glutathione peroxidase
	Thyroid function

400 mcg

50 – 200 mcg

	Immune health
	Cognitive function/brain health
	Prostate health


	Zinc

	11 mg (m)
	8 mg (f)

	CHO metabolism
	Essential in antioxidant SOD
	Immune function

40 mg
CRN UL 30 mg

30 mg

	Immune health
	Vision health

Supplements

RDA/AI

Function

Upper Limits*/CRN Upper Limits**

Recommended Dose

Health Benefits/Role


	Acidophilus

N/A

	A probiotic which produces lactic acid in the digestive tract
	May improve gastric motility and digestion
	Enhances immune function
	Relieves lactose intolerance
	Improved mucosal barrier function

N/A

10⁹ to 10¹⁰ live bacteria daily

	Antibiotic-associated diarrhea
	May inhibit bacterial infections
	Lactose intolerance


	Alpha Lipoic Acid

N/A

	Cell metabolism
	Effective antioxidant (intra-extra-cellular)
	Regenerates C & E

N/A

300 to 1200 mg

	Cognitive function/brain health
	Diabetes support
	Nerve function


	Chondroitin

N/A

see health benefits/role

N/A

800-1200 mg

Osteoarthritis


	Cod liver oil

N/A

Source of Vitamin A and D and Omega-3 fatty acids (EPA & DHA)

See vitamin A & D upper limits

See vitamin A & D

As vitamin A & D supplement


	Coenzyme Q10

N/A

	ATP production

N/A

50 – 400 mg

	Migraine prophylaxis
	Heart health
	Hypertension


	Fiber

N/A

	Absorb cholesterol and some types of toxic compounds
	Stimulates peristalsis
	Slows gastric emptying
	May enhance intestinal immune function

N/A

20-40 gm
It is generally recommended to not exceed 50 gm/fiber daily

	High cholesterol
	Promotes Regularity
	Diabetes support
	Heart health


	Fish Oil

N/A

	Omega-3 fatty acid sources
	Anti-inflammatory actions
	Inhibit platelet aggregation

> 3 grams EPA/DHA

1-3 grams EPA/DHA

	Skin health
	Anti-inflammatory
	Chronic pain
	Depression
	Heart health
	High triglyceride
	Hypertension
	Osteoarthritis
	Rheumatoid arthritis


	Flaxseed Oil

	Alpha-linolenic acid (ALA)
	1.6 g (m)
	1.1 g (f)

	Omega-3 fatty acid sources
	Anti-inflammatory actions
	Inhibit platelet aggregation

N/A

3-5 grams flaxseed oil

	Skin health
	Anti-inflammatory
	Heart health


	Glucosamine

N/A

see health benfits/role

N/A

1500 mg

Osteoarthritis


	L-Arginine

N/A

	Semi-essential amino acid
	involved in urea cycle, synthesis of creatine, and production of agmatine

N/A

As recommended by your healthcare professional

Hypertension


	Lecithin

N/A

Precursor to choline

N/A

20-45 g/day

Cognitive function/brain health


	L-Lysine

N/A

	Collagen formation (works with vitamin C)

N/A

1000-3000 mg

	Immune support
	HIV (Herpes)


	Lycopene

N/A

	Carotenoid
	Potent antioxidant activity

CRN UL 75 mg

3.7 – 6.5 mg

Prostate health


	Methylsulfonylmethane

N/A

see health benefits/role

N/A

1500-6000 mg
doses 6000 mg or higher may have minor side effects

Osteoarthritis


	Phytonutrients

N/A

	General antioxidant
	Fills nutrient gaps

N/A

As recommended by healthcare professional

Immune health


	Plant Sterols/Stanols

N/A

see health benefit/role

N/A

1.5 – 2 grams

	High cholesterol
	Heart health


	S-adenosyl-L-methionine

N/A

	Methyl donor

N/A

400 - 1600 mg

	Depression
	Liver health
	Osteoarthritis

Dosage recommendations, upper limits, health benefits, adverse effects and nutrient functions described within the Dosage Charts for Vitamins, Minerals, Herbs and other Dietary Supplements have been compiled from published scientific sources. Scientific substantiation and recommendations on use of supplements in maintaining good health is dynamic. For this reason, the Dosage Chart is provided as a general information tool for health care professionals. Inclusion of an adverse effects column in the chart does not imply that such effects will occur in every person. The Dosage Chart is a health information resource and, as such, is not intended to diagnose, cure or prevent any disease.

The dietary supplement information contained on this site has been compiled from published sources thought to be reliable, but it cannot be guaranteed. Efforts have been made to assure this information is accurate and current. However, some of this information may be purported or outdated due to ongoing research or discoveries. The authors, editors and publishers cannot accept responsibility for errors or omissions or for any consequences from applications of the information in this site and make no warranty, expressed or implied, with respect to the contents herein.