Nutrient Recommended Daily Intake SAFE
UPPER
LIMIT
MEN WOMEN
Vitamin A 3,000 IU 2,300 IU 10,000 IU
Niacin (B3) 16 mg 14 mg 35 mg
Folate (folic acid) 400 mcg 400 mcg 1,000 mcg
Vitamin C 90 mg 75 mg 2,000 mg
Vitamin D 600 IU ages 19- 600 IU ages 19-70; 4,000 IU
70; 800 IU ages 800 IU ages 71
71 and up and up
Vitamin E 22 IU (natural) 22 IU (natural) 1,500 IU (natural)
33 IU (synthetic) 33 IU (synthetic) 1,100 IU (synthetic)
Vitamin K 120 mcg 90 mcg Not Established
MINERALS
Calcium 1,000 mg ages 1,000 mg ages 2,500 mg through age
16-70; 1200 mg 19-50; 1,200 mg 50; 2,000 mg ages
ages 71 and up ages 51 and up 51 and up
Magnesium 400 mg ages 19- 310 mg ages 350 mg
30; 420 mg ages 19-30; 320 mg (from supplements only)
31 and up ages 31 and up
Potassium 4,700 mg 4,700 mg Not Established
Selenium 55 mcg 55 mcg 400 mcg
Zinc 11 mg 8 mg 40 mg
SOURCE: CONSUMER REPORTS SEPTEMBER 2012
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