Daily Vitamin & Mineral Requirements

Vitamins Main Benefits DV One-A-Day Extra-Strength

Vitamin A Fights infections; maintains eye and skin
health. May be supplied in part as beta-
carotene, which may lower the risk of
cancer and heart disease and boost
immunity. Pregnant women should not take
more than 5,000 ! of "itamin # daily, but
higher doses of beta-carotene are safe.
5,000 ! 5,000 ! 5,000-"0,000 !
#u$ t% &5,000 !
as 'eta-(ar%tene
Vitamin ) Fights colds; may help pre"ent cancer,
heart disease, cataracts. f your formula
doesn$t supply at least 500 mg, consider
taking an e%tra supplement.
*0 mg *0-"00 mg "00-",000 mg #u$
t% &5,000 ! as
'eta-(ar%tene
Vitamin D Promotes healthy bones and teeth; may
protect against cancer. &hose o"er 50
should get at least '00 ! and those o"er
(0 need at least )00 !. #"oid daily doses
e%ceeding *,000 !, which may be to%ic.
+00 ! &00-+00 ! +00-*00 !
Vitamin E May help pre"ent cancer, heart disease,
and cataracts. +"eryone should get at least
,00 ! daily. #"oid doses abo"e *,,00 !,
which can cause headaches.
,0 ! ,0-"00 ! "00-+00 !
-hiamin #B". #ids energy production; promotes ner"e
and heart health.
"/5 mg "/5-&5 mg &5-"00 mg
Ri'%fla0in #B&. May pre"ent cataracts and migraines; helps
heal rosacea.
"/1 mg "/1-&5 mg &5-"00
2ia(in #B&. -elps lower cholesterol and impro"e
circulation; fosters healthy ner"e cells.
&0 mg &0-&5 mg &5-"00 mg
Vitamin #B*. May pre"ent heart disease and stroke;
maintains ner"ous system health. #"oid
taking more than ,00 mg on a daily basis.
& mg &-&5 mg &5-"00 mg
3%li( a(i4 Pre"ents birth defects, heart disease,
possibly some cancers. Pregnant women
and women planning to become pregnant
should get at least )00 mcg daily.
+00 m(g +00 m(g +00-500 m(g
Vitamin #B"&. Promotes ner"e health; pre"ents heart
disease. People o"er 50 and "egetarians
should look for formulas that supply at least
*00 mcg.
+00 m(g +00 m(g 50-+00 m(g
Vitamin 6 Promotes blood clotting; helps strengthen
bones.
50 m(g 0-50 m(g *0-,00 m(g
Bi%tin Promotes healthy nails, hair, and ner"es. ,00 m(g 0-"00 m(g "00-,00 m(g
7ant%theni(
a(i4 B#5.
.trengthens ner"es; promotes energy
metabolism.
,00 m(g 0-"00 m(g &5-"00 m(g
Minerals
B%r%n /uilds strong bones, teeth, and nails. 8 0-50 m(g 50 m(g-& mg
)al(ium Pre"ents or slows osteoporosis. 0omen of
all ages and men o"er 50 need at least
*,,00 mg daily. # separate supplement is
probably necessary. #"oid daily doses of
,,500 mg or higher.
",000 mg 0-&5 mg &5-+00 mg
)hr%mium Maintains healthy blood sugar le"els;helps
break down fats.
"&0 m(g 0-"00 m(g "00-&00 m(g
)%$$er Pre"ents cardio"ascular disease; maintains
bones, tendons, and ner"es.
& mg "-& mg "-& mg
r%n Pre"ents anemia in younger women. Men
and postmenopausal women should opt for
iron-free formulas. 1egetarians who a"oid
all animal products and women with hea"y
periods should get at least *2 mg a day.
3on$t e%ceed )5 mg daily.
"5 mg 0-"5 mg 0 -"5 mg
Magnesium Protects against heart disease; may ease
asthma and diabetes.
+00 mg "00-&00
mg
&00-+00 mg
Manganes .trengthens bones; may be good for the
heart and pre"ent sei4ures.
& mg &-5 mg 5-"0 mg
M%ly'4enum -elps the body use iron and burn fats. 15 m(g &5-*5 m(g *5-"00 m(g
7%tasssium May help pre"ent high blood pressure,
heart disease, and stroke.
,,500 mg 5-"00 mg 5-"00 mg
Selenium -elps pre"ent cancer, heart disease,
cataracts, and macular degeneration;
fights cold sores and shingles. 5et at least
*00 mcg a day, but a"oid daily doses
abo"e 600 mcg, which can be dangerous.
10 m(g 0-"00 m(g "00-&00 m(g
Vana4ium /uilds bones; may aid people with
diabetes.
8 0-&5 m(g &5-50 m(g
9in( May cure colds, relie"e prostrate
complaints, and slow macular
degeneration. 1egetarians who a"oid all
animal products, including dairy and eggs,
should aim to get 70 mg. 3on$t e%ceed )0
mg daily, which can be harmful.
"5 mg "5 mg "5-,0 mg