Recommended Supplements with Doses for General Health Support
For general health support, a daily multivitamin containing essential vitamins and minerals at Recommended Dietary Allowance (RDA) levels is advisable, particularly for elderly individuals, pregnant or lactating women, strict vegetarians, or those on calorie-restricted diets. 1
Multivitamin Recommendations
A complete multivitamin and mineral supplement should contain:
Essential Vitamins:
- Vitamin A: 700-900 μg/day (women/men)
- Vitamin B6: 1.3 mg/day
- Vitamin B12: 2.4 μg/day
- Vitamin C: 75-90 mg/day (women/men)
- Vitamin D: 400-800 IU/day (10-20 μg/day)
- Vitamin E: 15 mg/day α-tocopherol
- Folate: 400 μg/day of dietary folate equivalents
- Thiamine (B1): 1.1-1.3 mg/day (women/men)
- Riboflavin (B2): 1.1-1.3 mg/day (women/men)
- Niacin: 14-16 mg/day niacin equivalents (women/men)
Essential Minerals:
- Calcium: 1000 mg/day (adults ≤50 years), 1200 mg/day (adults >50 years)
- Iron: 8 mg/day (men and postmenopausal women), 18 mg/day (premenopausal women)
- Magnesium: 320-420 mg/day (women/men)
- Zinc: 8-11 mg/day (women/men)
- Selenium: 55 μg/day
- Copper: 2 mg/day
- Chromium: 25-35 μg/day (women/men) 1, 2
Specific Supplement Recommendations
Vitamin D and Calcium
- Vitamin D: 400-800 IU/day for healthy individuals 1
- Calcium: 1000-1500 mg/day (from diet and supplements combined)
- For adults ≤50 years: 1000 mg/day
- For adults >50 years: 1200-1500 mg/day 1
Vitamin B12
- General population: 2.4 μg/day
- Vegetarians/vegans: 250-350 μg daily or 1000 μg weekly 3
- Post-bariatric surgery: 1000 μg daily 3
- Malabsorption conditions: 1000 μg monthly (intramuscular) 3
Omega-3 Fatty Acids
- General population: Two servings of fatty fish per week (approximately 500 mg/day EPA+DHA) 4, 5
- Known coronary heart disease: 1 g/day of EPA+DHA 4, 5
- Elevated triglycerides: 2-4 g/day of EPA+DHA 4, 5
Important Considerations
Avoid megadoses: High doses of vitamins and minerals can be harmful. For example:
- Vitamin A: Upper limit 3,000 μg/day
- Vitamin E: Upper limit 1,000 mg/day
- Vitamin C: Upper limit 2,000 mg/day 1
Natural food sources are preferred: Individuals should be educated about obtaining nutrients from natural food sources rather than relying solely on supplements 1
Supplement cautions:
- There is no clear evidence that dietary supplementation with vitamins, minerals, herbs, or spices improves outcomes in people without underlying deficiencies 1
- Antioxidant supplements in megadoses (vitamin C, vitamin E, selenium, beta carotene) have not been demonstrated to protect against cardiovascular disease, diabetes, or cancer 1
- Long-term use of antioxidant supplements may pose safety concerns 1
Special populations:
- Pregnant/lactating women, elderly individuals, strict vegetarians, and those on calorie-restricted diets may benefit most from multivitamin supplementation 1
- Patients with malabsorptive conditions (e.g., bariatric surgery, Crohn's disease with ileal resection) require specific supplementation protocols 1, 3
Omega-6/Omega-3 balance: Western diets typically have an omega-6 to omega-3 ratio of 15-16:1, while a lower ratio of 4:1 or less is associated with health benefits 6
Common Pitfalls to Avoid
Assuming more is better: Megadoses of vitamins and minerals can lead to toxicity and adverse effects rather than additional benefits 1
Neglecting food sources: Supplements should complement, not replace, a balanced diet rich in fruits, vegetables, whole grains, and lean proteins 1
Self-prescribing high doses: Vitamin and mineral supplementation in pharmacological dosages should be viewed as therapeutic interventions and subjected to proper medical supervision 1
Ignoring potential interactions: Some supplements may interact with medications or affect laboratory test results
Remember that individual nutrient needs may vary based on age, sex, health status, and other factors. While these recommendations provide general guidance, specific health conditions may require tailored supplementation approaches.