Regardless Of Your Health Goals, Dietary
Supplements Can Help You Get There
The technical definition of a dietary
supplement is a product intended
to supplement the diet that contains
either a vitamin,
mineral,
amino acid, or herb. Some people think
of it more as a supplement that will
help you loose weight, sometimes in
the form of diet pills which can be
found here.
This page is dedicated to the true
definition of dietary supplements -
mostly consisting of vitamins
and minerals that are used to add
to your diet to ensure your body gets
the proper nutrients
that it needs on a daily basis.
The bottom line is that it is very
difficult to get the right nutrition
from regular foods. It takes a lot of
planning, and a lot of time to ensure
you are taking in the right vitamins
and minerals. If you are busy, like
most people, dietary supplements
will help you save time, while ensuring
that your dietary intake of essential
nutrients is optimal.
Following is a list of supplements
and the optimum daily intake (ODI) of
each.
Never
start a vitamin supplement program without
consulting with your doctor or certified
nutritionist first.
Vitamin
or Mineral |
Range
for Normal Nutrition (per day) |
| Vitamin
A |
1,000 - 5,000 mcg |
| Vitamin
B1 (thiamine) |
2 - 75 mg |
| Vitamin B2 (riboflavin) |
2 - 55 mg |
Vitamin B3 (niacin) |
20 - 150 mg |
| Vitamin B5 (pantothenic acid) |
10 - 50 mg |
| Vitamin
B6 (pyridoxine) |
10 - 75 mg |
| Vitamin
B12 (cyanocobalamin) |
10 - 100 mcg |
| Folic acid |
.5 - 2.0 mg |
| Biotin |
2.0 - 5.0 mg |
| Inositol |
100 - 500 mg |
| Para-amino-benzoic acid |
50 - 100 mg |
| Choline |
100 - 300mg |
| Vitamin
C |
500 - 2,000 mg |
| Vitamin
D |
5 - 50 mcg |
| Vitamin
E |
50 - 600 IU |
| Zinc |
15 - 50 mg |
| Iron |
20 - 30 mg |
| Calcium |
800 - 1,200 mg |
| Magnesium |
400 - 1,000 mg |
| Manganese |
10 - 50 mg |
| Phosphorus |
800 - 1,500 mg |
| Potassium |
1,000 - 3,500 mg |
| Copper |
.5 - 2.0 mg |
| Molybdenum |
10 - 150 mcg |
| Chromium |
0.2 - 0.5 |
| Selenium |
50 - 150 mcg |
| Iodine |
100 - 250 mcg |
Summary
The dietary supplements listed above
give you the ranges for normal nutrition
for health. Make sure to formulate and
execute a regular exercise program in
order to give yourself a well rounded
fitness and diet plan. Like anything
worth doing, being healthy takes work
and dietary supplements can eliminate
some of that.
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here to leave the dietary supplements
and return to the main supplement page!