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Health States Tables


Drug-Nutrient Interactions & Depletions Table

Supplement Dosage Chart

Herbal Dosage Chart


Supplement Dosage Chart
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Vitamins

RDA/AI

Function

Upper Limits*/CRN Upper Limits**

Dosage for Additional Benefits

Health Benefits/Role
Vitamins
Biotin
300 mcg/30 mcg

A cofactor for enzymes involved in the metabolism of carbohydrate, fat and protein

Involved in the formation of RNA and DNA

May modulate gene expression
CRN UL 2500 mcg
As directed.

Healthy Metabolism
Choline
550 mg adult males/425 mg adult females

Important for the integrity of cell membranes

Supports brain development and function

Necessary for metabolism of fat

Prevents fat accumulation in the liver; helps liver and gallbladder function properly
NA There are no known toxic effects from choline though high doses could aggravate epileptic conditions because of its nerve-stimulating effects.
As directed.

Cognitive function/brain health
Folic Acid
400 mcg

Nucleic acid synthesis

Gene expression

Methylation

Red/white blood cell
1000 mcg
600 - 1,000 mcg

Healthy homocysteine levels

Prenatal
Multivitamin
NA. Generally 1/day

Improved nutrient status in those at risk for deficiencies
NA
1 per day or as directed.

Heart health

Upper respiratory tract health
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

Stress

Mood/stress
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

Eye 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
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

Healthy blood flow
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

Menstruation/menstrual cycle
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

Diabetes support

Heart health

Eye 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 IUa
600-2,000 IU

Immune health

Bone health

Colon health

Mood/stress

Breast health

Maintain muscle health
Vitamin E
22 IU

Effective antioxidant
1500 IU
200 to 1000 IU

Immune health

Skin health

Cognitive function/brain health

Heart health

Prostate health

Eye Health
Vitamin K

90 mcg (f)

120 mcg (m)

Normal blood coagulation

Osteocalcin synthesis
CRN UL 10 mg
RDA/AI

Bone health

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Minerals

RDA/AI

Function

Upper Limits*/CRN Upper Limits**

Dosage for Additional Benefits

Health Benefits/Role
Vitamins
Boron
NA

Plays a role in cell membrane function and hormone action

Influences calcium homeostasis through vitamin D metabolism
NA
NA

Joint health
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

Menstruation/menstrual cycle

Bone health

Menopause management
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
Cobalt
NA

Cobalt is part of the vitamin B12 molecule as cobalamin

Plays a role in red blood cell production

Important for proper nervous system function
NA
NA

Nerve function
Copper
900 mcg

Normal infant development

Red and white blood cell maturation

Iron transport

Bone strength

Cholesterol and glucose metabolism

Myocardial contractility

Brain development

Immune function

Protection against oxidative stress
CRN ULS 9 mg/US FNB UL 10 mg
1.5 – 3 mg

Immune health
Fluoride
3 mg adult females/4 mg adult males

Supports remineralization of enamel in early dental caries

May reduce metabolism of bacteria in dental plaque

Along with calcium stimulates new bone production

May slow bone resorption and promote calcification
Upper Limit: CRN UL 6 mg/US FNB UL 10 mg
As directed

Healthy Teeth and Bones
Iodine
150 mcg

Important role in the formation of thyroid hormones necessary for the functioning of most organ systems.
CRN ULS 500 mcg/US FNB UL 1100 mcg
As directed

Healthy Metabolism
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

Menstruation/menstrual cycle

Bone health

Healthy blood flow
Manganese
1.8 mg adult females/2.3 mg adult males

Involved in bone formation

Involved in protein, fat and carbohydrate metabolism

A trace element that functions as an enzyme activator and as a constituent of metalloenzymes
CRN ULS 10 mg/US FNB 11 mg
As directed

Bone health

Healthy Metabolism
Molybdenum
45 mcg

Functions as an enzyme cofactor

Essential trace element required for enzyme activity
CRN ULS 350 mcg/US FNB 2000 mcg
As directed

Healthy Metabolism
Potassium
2000 mg

Essential mineral and one of body’s three main electrolytes

Involved in many body processes including:

Water balance and distribution

Acid base balance

Muscle and nerve cell function

Energy production

Heart, kidney and renal function

Insulin secretion by the pancreas
Not established
3.5 gm

Bone health

Heart health

Hypertension

Nerve function

Maintain muscle health
Selenium
55 mcg

Effective antioxidant

Needed for glutathione peroxidase

Thyroid function
400 mcg
50 – 200 mcg

Immune 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

Eye Health

Breast health

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Supplements

RDA/AI

Function

Upper Limits*/CRN Upper Limits**

Dosage for Additional Benefits

Health Benefits/Role
Vitamins
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

Gastrointestinal health
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

Assists in maintaining water content of cartilage
N/A
800-1200 mg

Joint health
Cod liver oil
N/A
Source of Vitamin A and D; helps promote healthy bones, organs and nerve function.

Vitamin A: 10,000 IU CRN UL 5,000 IU

Vitamin D: 2000 IU
Vitamin A recommended dose:
5,000 IU Higher dosing under physician supervision

Vitamin D recommended dose:
600-2,000 IU

Immune health

Bone health

Colon health

As vitamin A & D supplement

Eye Health
Coenzyme Q10
N/A

ATP production
N/A
50 – 400 mg

Heart health
Conjugated Linoleic Acid
N/A

May modulate body composition by reducing fat and may reduce concentrations of blood lipids (cholesterol and triacylglycerol).
N/A
1-5 g/day

Weight Management
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

Inflammation

Heart health

High triglyceride

Joint health

Mood/stress
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

Inflammation

Heart health
Glucosamine
N/A

Essential component of connective tissue

Required for joint health
N/A
1500 mg

Joint health
L-Lysine
N/A

Collagen formation (works with vitamin C)
N/A
1000-3000 mg

Skin health
L-Theanine
N/A

Increases alpha-brain wave activity
N/A
As recommended by your healthcare professional
Lycopene
N/A

Carotenoid

Potent antioxidant activity
CRN UL 75 mg
3.7 – 6.5 mg

Prostate health
Melatonin
NA

A hormone that has a hypnotic effect. May be used in the treatment of some sleep disturbances and insomnia.

At high doses may have antioxidant properties.
NA
For sleep disturbance or jet lag no more than 0.3 to 3 mg of melatonin should be taken at bedtime and it should not be taken for longer than 2 weeks. Higher doses or for prolonged periods should be done under medical supervision. Information regarding the precise dose of melatonin is insufficient. Reported dose range has been from 0.3 to 80 mg, but the correct timing of the dose is unclear

Sleep promotion
Methylsulfonylmethane
N/A

Dietary source of sulfur

Essential to connective tissue and joint health
N/A
1500-6000 mg
doses 6000 mg or higher may have minor side effects

Anti-inflammatory

Joint health
Pantethine
US AI Pantothenic Acid 5 mg/day. UK Guidance Level 200 mg/day.

Pantethine is a metabolically active form of pantothenic acid (vitamin B5).

Pantethine is a precursor to Coenzyme A (CoA), which is involved in more than 70 enzymatic reactions.

CoA is a cofactor in fatty acid oxidation, carbohydrate metabolism, pyruvate degradation, amino acid catabolism, heme synthesis, acetylcholine synthesis, and phase II detoxification acetylation. The metabolic activity of pantethine may be due to its relationship to CoA.

Large doses of pantethine (600 to 1200 mg/day) have lipid-lowering activity.
CRN UL Pantothenic Acid 1000 mg.
Most of the clinical trial testing has been 600 to 1200 mg/day, divided across the day in 300 mg doses.

High cholesterol

Diabetes support

High triglyceride
Plant Sterols/Stanols
N/A

Decrease absorption of cholesterol in the gut
N/A
1.5 – 2 grams

High cholesterol

Heart health
S-adenosyl-L-methionine
N/A

Methyl donor

Transmethylation

Aminopropylation

Transulfuration
N/A
400 - 1600 mg

Joint health

Liver health

Mood/stress

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