The Institute of Medicine 's Food and Nutrition Board set the recommended daily intake of essential nutrients, known as the Dietary Reference Intakes, which can be accessed with the link below.
http://www.nal.usda.gov/fnic/DRI/DRI_Tables/recommended_intakes_individuals.pdf
The table below includes the safe and probable optimal range of nutrients including food sources:
|
Nutrient
|
Low – High
|
Upper Limit (UL)
|
LOAEL
|
|
Pre-formed Vitamin
A[1]
|
0 IU - 10,000 IU
|
10,000 IU (3000 mcg)
|
21,645 IU
|
|
Beta Carotene[2]
|
10,000 IU - 25,000 IU
|
-
|
-
|
|
Vitamin D (D3)
|
400 IU – 1500 IU
|
4000 IU
|
3800 IU*
|
|
Vitamin E
|
100 IU – 800 IU
|
1,500 IU [4]
|
-
|
|
Vitamin K
|
60-120 mcg
|
-
|
-
|
|
Vitamin C
|
200 mg – 1000 mg
|
2,000 mg
|
3,000 mg
|
|
Vitamin B1
|
2 mg – 30 mg
|
-
|
-
|
|
Vitamin B2
|
5 mg – 30 mg
|
-
|
-
|
|
Vitamin B3 (niacinamide)
|
30 mg – 50 mg
|
35 mg
|
1000 mg
|
|
Vitamin B6
|
6 mg – 50 mg
|
100 mg
|
500 mg
|
|
Folic acid
|
400 mcg – 900 mcg
|
1,000 mcg [4]
|
5,000 mcg
|
|
Vitamin B12
|
6 mcg – 50 mcg
|
-
|
-
|
|
Calcium [5]
|
1200 mg – 1500 mg
|
2,500 mg
|
5,000 mg
|
|
Magnesium [5]
|
420 mg – 600 mg
|
350 mg4
|
360 mg
|
|
Iodine
|
150 mcg - ?
|
1,100 mcg
|
1,700 mcg
|
|
Iron [5]
|
15 mg – 25 mg
|
45 mg
|
70 mg
|
|
Zinc[3]
|
15 mg – 30 mg
|
40 mg
|
60 mg
|
|
Copper
|
2 mg – 4 mg
|
10 mg
|
-
|
|
Selenium
|
55mcg-200mcg
|
400mcg
|
910mcg
|
|
Manganese
|
2 mg – 5 mg
|
11 mg
|
15 mg
|
|
Potassium
|
2000 mg -?
|
-
|
-
|
1. Supplemental amount can be zero if daily intake of beta carotene is within the safe and optimal range. 2. Smokers, those likely to develop, or those that already have lung cancer, should avoid beta carotene supplementation.* Currently being revisited. 3. Upper range amount is from supplements only. 4. From supplements only. 5. Supplemental amounts should be close to the low numbers shown.
Benefit of Nutrient Intake Based on Intake & Probable Safe and Optimal Nutrient Range
