Table 1.

Daily recommended dose of nutrients.

Nutrient	Absorbable form (oral administration)	Daily recommended dose intake (men)	Daily recommended dose intake (women)	Dietary sources
Zinc	Zinc picolinate, zinc citrate, zinc acetate, zinc glycerate, and zinc gluconate	11 mg	8 mg	Oysters, red meat, poultry, fortified breakfast cereals, beans, nuts, whole grains, and dairy products.
Vitamin A	Preformed vitamin A (retinol and its esterified form), provitamin A carotenoids	900 mcg	700 mcg	Beef liver, organ meats, fish, green leafy vegetables, fruits like cantaloupe, apricots and mangoes, dairy products, and fortified breakfast cereals.
Vitamin C	Mineral ascorbates like calcium ascorbate, zinc ascorbate.	90 mg	75 mg	Citrus fruits, tomatoes, sweet potato, broccoli, cabbage, and dark green leafy vegetables.
Vitamin D	Alfacalcidol, calcifediol, calcitriol, and dihydrotachysterol	15 mcg	15 mcg	Fortified milk, fortified breakfast cereals, fatty fish, fish liver oil, beef liver, egg yolks, and cheese.
Vitamin E	Alpha-tocopherol	15 mg	15 mg	Peanuts, almonds, olive oil, meats, dairy, leafy greens, and fortified cereals.
Selenium	Dietary selenium, selenomethionine	40-70 mcg	45-55 mcg	Milk, yogurt, fortified cereals, pork, beef, Turkey, shellfish, chicken, and eggs.
Omega-3 fatty acids	Reesterified triglyceride form	1600 mg	1100 mg	Cold water fatty fish, nuts, seeds, plant and oils.
Copper	Chelated or citrated copper	900 mcg	900 mcg	Oysters, shellfish, organ meats, dark leafy greens, dried fruits like prunes, cocoa, and black pepper.
Magnesium	Magnesium chloride	400-420 mg	310-320 mg	Greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat, and oat bran.
Vitamin B12	Methylcobalmin	2.4 mcg	2.4 mcg	Meat, fish, milk, cheese, eggs, and fortified breakfast cereals.
Folic acid	Folic acid	400 mcg	400 mcg	Beef liver, asparagus, brussels sprouts, dark green leafy vegetables like spinach, mustard greens, oranges, nuts, beans, and peas.
Iron	Ferrous sulphate	8 mg	18 mg	Lean meat, seafood, poultry, lentils, spinach, kidney beans, nuts, dried fruits like raisins, iron-fortified breakfast cereals, and breads.