Table of Vitamins / Minerals / supplements

Adequate Intake, tolerable upper limit, and recommended supplement is taken from a table on the Consumer Labs website. The values are for older adult men as applicable. This table updated 1-219-2018

This is a work in progress.  All items are subject to change as new information becomes available and as I learn more.

What	Adequate Intake	tolerable upper limit	from multi-vitamin	from diet (estimated)	from suppliment	total intake
Vitamin A  retinol	3,000	10,000 IU	2,500 IU	1,000 IU	none	3,500 IU
B Vitamins
B1 thiamin	1.2 mg	nd	1.5 mg	1.4 mg	none	2.9 mg
B2 riboflavin	1.3 mg	nd	1.7 mg	2 mg	none	3.7 mg
B3 Niacin	16 mg	35 mg	20 mg	20 mg	500 mg	540 mg
B5 pantothenic acid	5 mg	nd	10 mg	5 mg	none	15 mg
B6 pyridoxine	1.7 mg	100 mg	3 mg	1.2 mg	none	4.2 mg
B7 biotin	30 mcg	nd	30 mcg	40 mcg	none	70 mcg
B9 folic acid	400 mcg	1,000 mcg	400 mcg	200 mcg	none	600 mcg
B12 cobalamine	2.4 mcg	nd	25 mcg	3.4 mcg	none	28.4 mcg
Vitamin C -   ascorbic acid	90 mg	2,000 mg	60 mg	60 mg	2 x 500 mg	1,060 mg
Vitamin D3  cholecalciferol	600 IU	4,000 IU	500 IU	100 IU	1,000 IU + 800 IU	1,900 IU
Vitamin E alpha tocopherol	22 IU	1,500 IU	50 IU	5 IU	1200 IU	1235 IU
Vitamin K 1. phylloquione 2. menaquinone	120 mcg	nd	30 mcg	20 mcg	200 mcg 200 mcg	450 mcg
Minerals
Calcium	1,200 mg	2,000 mg	220 mg	600 mg	600 mg + 108 mg	1,308 mg
Chloride	n/a	nd	72 mg	n/a	none	n/a
Chromium	30 mcg	nd	50 mcg	40 mcg	none	75 mcg
copper	900 mcg	10,000 mcg	500 mcg	1,200 mcg	none	1,700 mcg
Iodine	150 mcg	1,100 mcg	150 mcg	100 mcg	300 mcg	400 mcg
Iron	8 mg	45 mg	10 mg	17 mg	27 mg	54  mg
Magnesium	420 mg	350 mg	50 mg	300 mg	250 mg	600 mg
Manganese	2.3 mg	11 mg	2.3 mg	2 mg	none	4.3 mg
Molybdenum	45 mcg	2,000 mcg	45 mcg	100 mcg	none	145 mcg
Nickel	n/a	nd	5 mcg	n/a	none	n/a
Phosphorus	700 mg	4,000 mg	20 mg	1,500 mg	none	1,520 mg
Potassium	4,700 mg	n/d	80 mg	1,000 mg	195 mg x2	1,390 mg
Selenium	55 mcg	400 mcg	19 mcg	80 mcg	none	135 mcg
Vanadium	n/a	1.8 mg	10 mcg	n/a	n/a	n/a
Zinc	11 mg	40 mg	11 mg	13 mg	none	24 mg
Other Supplements
R-Alpha Lipoic Acid	nd	nd	n/a	n/a	2 x 200 mg	400 mg
Choline	550 mg	3,500 mg	n/a	750 mg	none	750 mg
Co Q-10 (Ubiquinol)	nd	nd	4 mg	na/	100 mg	100 mg
Lutein	n/a		250 mcg		none	250 mcg
Lycopene	n/a		300 mcg		none	300 mcg
Omega 3 EPA+DHA	500mg		none		300mg x2	600mg
Pyrroloquinoline Quinone (PPQ)	n/a		none		20 mg	20 mg

Magnesium. In looking over this table, it seems that the upper limit of magnesium is lower than the recommended daily intake, but this is what I found on the net, not a mistake.  I believe what they are saying is that there is no established upper limit for magnesium, but they recommend you don't take a supplement above 350 mg.

Iron. Runners have been known to lose iron, and being a runner, I'm taking an iron supplement. I've had my hemocrit checked and it's normal, it doesn't appear that I'm building up iron in my body, and raising the hemocrit just a small amount makes a big difference in performance during a race, so when I stop running, I'll stop taking it.

Potassium. I'm not really sure how much potassium I'm getting in my daily diet, and most people don't get enough. I'm pretty sure I don't. I use potassium chloride (salt substitute) on my food. Potassium has been important in lowering my blood pressure, and I've been taking potssium nitrate capsules which adds about 110 mg of nitrate to my diet. Nitrate is converted to nitric oxide (NO) in the body which also helps lower blood pressure.