Even with an excellent diet it is difficult to take in all the nutrients necessary for the proper functioning of the complex chemical reactions going on in our bodies every second. Then, too, our nutrient needs are increased because we are subjected to so many toxins in our day-to-day lives. For all of these reasons, most people should consider taking a sensible vitamin and mineral supplement including[1]:
Vitamin A 5000 IU
Beta-carotene 5000 IU
Vitamin D 100-400 IU
Vitamin E 200-800 IU
Vitamin K 100-200 meg
Vitamin C 250-500 mg
Vitamin B, 10-50 mg
Vitamin B2 10-50 mg
Vitamin B315-50 mg
Vitamin B6 25-50 mg
Vitamin B12; 400 mcg
Folic acid 400-800 mcg
Biotin 100 mcg
Pantothenic acid 50 mg
Calcium 1000-1200 mg
Magnesium 250-500 mg
Zinc 15-45 mg
Copper 1-2 mg
Boron 1-3 mg
Manganese 10 mg
Chromium 200-400 mcg
Selenium 100-200 mcg
Iodine 50-100 mcg (unless you are iodine sensitive)
Women who are menstruating, pregnant, or nursing should also take 15-30 mg of iron.
That’s a lot of vitamins and minerals, so it’s best to take them in one multiple-vitamin supplement once or twice a day. Since multiple formulas are usually very low in calcium and magnesium, you may also need to take separate supplements of these two minerals. Minerals are usually better absorbed if they are in an amino acid chelate form (citrate, aspartate, picolinate, glycinate), so look for these words on the labels of supplements.