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DRI - Dietary Reference Intakes

These are based on a healthy adult person. Persons with a medical condition may require more, or less, of the daily recommended amount.

Vitamins & Minerals DRI
for adults

Vitamin A

- 700 - 900 mcg
UL 2000 - 3000 mcg

Vitamins B

B1 1.3 mg, B2 1.3mg, B3 14 - 16mg
B5 5mg, B6 1 - 2 mg,B7 30mcg
B9 400mcg, B12 2.4 mcg

Vitamin C

75(w)- 90(m) mg, UL 2000mg 19÷

Vitamin D

400 - 1000 iu, UL 4000iu

Vitamin E

15mg, UL 1000mg.

Vitamin K

adults 90(w)mcg - 120mcg; No UL

Calcium

adults 1000mg, 1200mg 50+, UL 2000- 2500mg

Magnesium

adults 300 - 400 mg, UL 350mg

Manganese

1.8(w) - 2.3 mg, UL 11mg

Phosphorus

700mg, UL 3000 - 4000mg(30 - 70yrs

Potassium

adults 4700mg

Iodine
adults 150mcg (1/2 teaspoon)

Zinc

adults 8 - 11mg, UL 40mg

Copper

adults 900mcg, UL 10,000mcg

Iron

20mg adults, 8mg 50+

Selenium

55mcg, UL 400mcg

Chloride

adults 2.3g, less at 70+, UL 3.6g

Omegas 3, 6, 9

Omega 3
1000mg daily, 1.1 grams(1 gram is 1000mg)
UL (upper limit) 3000mg

Omega 6
Omega 6 should be taken at a ratio with omega 3; with a 2(omega3) to 1(omega6) ratio being the average recommended. Research suggests we now consume more omega 6 than omega 3.
Unfortunately, omega 6 is common is yummy junk foods whereas omega 3 is found in more healthy type foods like herring, sardines; and milled flax.

Omega 9
Not essential like omega 3 and 6; and the body can make this as long as we have a good amount of omega 3 and 6 in our body. Eating oily fish 2 times per week is recommended.

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A b o u t - Vitamins & Minerals

Vitamins are good for you. Foods we eat contain most vitamins and minerals, but sometimes we don't get the recommended amount from our meals, so buying supplements is a good idea.

Ideally, you should try to take your supplements with foods, and not rely on them as your only source for getting your daily vitamin values. Unlike foods we eat; most vitamins do not absorb as easily when consumed, but taking them with foods increases the digestive enyzenes in our stomach which increases the absorption efficiency.

Although supplements are beneficial; toxicity is a consideration at amounts over recommended daily intakes. With foods, toxicity is much less of an issue.

Eating a healthy diet of vegetables, fruits, meats, fish, dairy, whole wheat breads and cereals, and drinking water; is the best way to get a good selection of the vitamins our body requires.

​Select from the links to learn about vitamins and minerals.

VITAMIN A
Click here
VITAMIN B
Click here
VITAMIN C
Click here
VITAMIN D
Click here
VITAMIN E
Click here
VITAMIN K
Click here
CALCIUM
Click here
MAGNESIUM
Click here
COPPER
Click here
ZINC
Click here
IRON
Click here
IODINE
Click here
SODIUM
Click here
POTASSIUM
Click here
CHLORIDE
Click here
MANGANESE
Click here
OMEGA 3,6,9
Click here
PHOSPHORUS
Click here
SELENIUM
Click here


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