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           Appendix A

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SUGGESTED DAILY DOSAGES

The Institute of Medicine of the National Academy of Sciences is in the midst of a multiyear, comprehensive effort to develop Dietary Reference Intakes (DRI=S) for nutrients. DRI=S are reference values expressed as quantitative estimates of nutrient intakes to be used for planning and assessing diets for healthy people. DRI=S include Recommended Daily Allowances (RDA), Adequate Intakes (AI=S) and Tolerable Upper Intake Levels (UL=S). A UL=S is the highest level of daily nutritional intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population. Industry guidelines, called Daily Values (DV), have been issued. DVís are similar to RDA, more up-to-date, and are what is listed here, along with the RDA and DRI where available, as well as dosages for which there is some support in the current literature, as referenced in each section. Current recommendations for soy and fiber are also included.

Antioxidants:                      Men                                  Women<50            Women>50

     

Vitamin A

Suggested 3 mg (5000 IU)

Same

Same

 

DV 5000 IU (3 mg)

Same

Same

 

RDA 1 mg; DRI N/A

RDA 0.8 mg

RDA 0.8 mg

       

Vitamin E

Suggested 800 IU

Same

Same

 

DV 30 IU (20 mg)

Same

Same

 

RDA 15 mg; DRI N/A

RDA 15 mg

RDA 15 mg

       

Vitamin C

Suggested 1,000-2,000 mg

Same

Same

 

DV 60 mg

Same

Same

 

RDA 90 mg; DRI N/A

Smokers add 35 mg/day

RDA 60 mg

Same

RDA 60 mg

Same

       

Other Vitamins:

     
       

Vitamin D

Suggested 400 IU

Same

Same

 

DV 400 IU (10 mcg)

Same

Same

 

RDA 400 IU; DRI 400 IU

200 IU

400 IU

       

Folate

Suggested 1.0 mg

Same

Same

 

DV 400 mcg

Same

Same

 

RDA 200 mcg/ DRI N/A

Same

Same

       

Biotin (B7)

Suggested 300 mcg

Same

Same

 

DV 30 mcg

Same

Same

 

RDA 30 mcg; DRI N/A

Same

Same

 

Vitamin K

Suggested 80 mcg

Same

Same

 

DV 80 mcg

Same

Same

 

RDA 80 mcg; DRI N/A

60 mcg

60 mcg

       

Thiamin

Suggested 1.5 mg

Same

Same

 

DV 1.5 mg

Same

Same

 

RDA 1.2 mg; DRI N/A

1.1 mg

1.1 mg

       

Riboflavin

Suggested 1.7 mcg

Same

Same

 

DV 1.7 mcg

Same

Same

 

RDA 1.3 mcg; DRI N/A

1.1 mcg

1.1 mcg

       

Niacin (B3)

Suggested 20 mg

Same

Same

 

DV 20 mg

Same

Same

 

RDA 16 mg; DRI N/A

14 mg

14 mg

       

Vitamin B6

Suggested 10 mg

Same

Same

 

DV 2 mg

Same

Same

 

RDA 2 mg/ DRI N/A

Same

Same

       

Vitamin B12

Suggested 2.4 mcg

Same

Same

 

DV 2.4 mcg

Same

Same

 

RDA 2.4 mcg/ DRI N/A

Same

Same

       

Pantothenic Acid

Suggested 10 mg

Same

Same

 

DV 10 mg

Same

Same

 

RDA 5 mg; DRI N/A

Same

Same

       
       

Minerals:

     
       

Calcium

Suggested 1200 mg

Same

Same

 

DV 1200 mg

Same

Same

 

RDA 1200 mg/DRI Same

1000 mg

1200 mg

       

Selenium

Suggested 110-220 mcg

Same

Same

 

DV 70 mcg

Same

Same

 

RDA 55 mcg/DRI N/A

Same

Same

       
       
       

Phosphorus

Suggested 350 mg

Same

Same

 

DV 1.0 gm

Same

Same

 

RDA N/A; DRI N/A

Same

Same

 

Men

Women <50

Women>50

       

Iron

Suggested 18 mg

30 mg

18 mg

 

DV 18 mg

Same

Same

 

RDA 10 mg; DRI N/A

15 mg

10 mg

       

Zinc

Suggested 15 mg

Same

Same

 

DV 15 mg

Same

Same

 

RDA 15 mg; DRI N/A

12 mg

12 mg

       

Iodine

Suggested 150 mcg

Same

Same

 

DV 150 mcg

Same

Same

 

RDA 150 mg/DRI N/A

Same

Same

       

Magnesium

Suggested 420 mg

320 mg

320 mg

 

DV 400 mg

Same

Same

 

RDA 420 mg; DRI 420 mg

320 mg

320 mg

       

Copper

Suggested 2 mg

Same

Same

 

DV 2 mg

Same

Same

 

RDA N/A; DRI N/A

Same

Same

       

Manganese

Suggested 2 mg

Same

Same

 

DV 2 mg

Same

Same

 

RDA N/A; DRI N/A

Same

Same

       

Chromium

Suggested 120 mcg

Same

Same

 

DV 120 mcg

Same

Same

 

RDA N/A; DRI N/A

Same

Same

       

Molybdenum

Suggested 75 mcg

Same

Same

 

DV 75 mcg

Same

Same

 

RDA N/A; DRI N/A

Same

Same

       

Other

     

Supplements:

     
       

Soy

25 grams

25 grams

25 grams

       

Fiber

25 grams

25 grams

25 grams

 

Additional References (Updated 2/01)

Facts about Dietary Supplements. Clinical Nutrition Service, Warren Grant Magnuson Clinical Center, Office of Dietary Supplements, National Institutes of Health, 12/2000.

Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutrition Board, Institute of Medicine. National Academy Press, Washington, DC. 1997

Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothinic Acid, Biotin, and Choline. Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline and Subcommittee on Upper Reference Levels of Nutrients. Food and Nutrition Board, Institute of Medicine. National Academy Press, Washington, DC. 1998.

 

 

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Last modified: June 04, 2005