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Supplement Dosage Chart Chart View options Select from the options below to limit items displayed in this chart. Select from the options Show all Vitamins Minerals Supplements Tips Click on a column heading for more information. Use the chart view options to limit the information displayed. Click on a supplement name to access detailed information.  Print this page   The chart view option currently selected is "Show All." Vitamins RDA/AI Function Upper Limits*/CRN Upper Limits** Dosage for Additional Benefits Health Benefits/Role 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 back to top Minerals RDA/AI Function Upper Limits*/CRN Upper Limits** Dosage for Additional Benefits Health Benefits/Role 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