Table of Optimum Daily
Amount of Vitamins, Minerals and Essential Fat *
|
Name (Vitamin)
|
Optimum Daily Amount
|
|
Vitamin A
|
2500mcg
|
|
B1 (Thiamine)
|
35mg
|
|
B2 (Riboflavin)
|
35mg
|
|
B3 (Niacin)
|
100mg
|
|
B5 (Pantothenic acid)
|
100mg
|
|
B6 (Pyridoxine)
|
25mg
|
|
B12 (Cyanocobalamin)
|
25mcg
|
|
Folic Acid
|
600mcg
|
|
Biotin
|
150mcg
|
|
Vitamin C (Ascorbic acid)
|
2000mg
|
|
Vitamin D (Ergocalciferol, Cholecalciferol)
|
30mcg
|
|
Vitamin E (D-Alpha tocopherol)
|
250mg
|
|
Vitamin K (Phylloquinone)
|
Produced in gut
|
|
Name (Mineral)
|
Optimum Daily Amount
|
|
Calcium
|
1000mg
|
|
Chromium
|
100mcg
|
|
Iron
|
20mg
|
|
Magnesium
|
500mg
|
|
Manganese
|
10mcg
|
|
Molybdenum
|
10~1000mcg
|
|
Potassium
|
2000mg
|
|
Selenium
|
100mcg
|
|
Name (Fat)
|
Optimum Daily Amount
|
|
Omega 3 (EPA, DPA, DHA)
|
1000mg
|
|
Omega 6 (GLA)
|
100mg
|
|
Omega 9
|
?
|
1 mg = 1000 mcg
1 g = 1000 mg
*source from The Optimum Nutrition Bible, Patrick Holfourd, Resource about Nutrient Fact Files
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