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 Nutrition  HOL-emblem

Nutrition Infocenter

Nutrients and Dosages for maintaining Good Health

The nutrients listed below are recommended for good health. Daily dosages are suggested; however, before using any supplements, you should consult with your health care provider. The dosages given here are for adults and children weighing 100 pounds and over. Appropriate dosages for children vary according to age and weight. A child weighing between 70 and 100 pounds should be given three-fourths the adult dose; a child weighing under 70 pounds (and over the age of six) should be given half the adult dose. A child under the age of six years should be given nutritional formulas designed specifically for young children. Follow the dosage directions on the product label. 


Daily Dosages
Vitamin A 10,000 IU
Beta-carotene 15,000 IU
Vitamin B1 (thiamine) 50 mg
Vitamin B2 (riboflavin) 50 mg
Vitamin B3 (niacin)
100 mg
100 mg
Pantothenic acid (vitamin B5) 100 mg
Vitamin B6 (pyridoxine) 50 mg
Vitamin B12 300 mcg
Biotin 300 mcg
Choline 100 mg
Folic acid 800 mcg
Inositol 100 mg
Para-aminobenzoic acid (PABA) 50 mg
Vitamin C with mineral ascorbates 3,000 mg
Bioflavonoids (mixed) 500 mg
Hesperidin 100 mg
Rutin 25 mg
Vitamin D 400 IU
Vitamin E 600 IU
Vitamin K (use natural sources such as alfalfa, green leafy vegetables) I 00 mcg
Essential fatty acids (EFAS)
(primrose oil, flaxseed oil, salmon oil, and fish oil are good sources)
As directed on label


Daily Dosages
Calcium 1,500 mg
Chromium (GTF) 150 mcg
Copper 3 mg
Iodine (kelp is a good source) 225 mcg
Iron 18 mg
Magnesium 750-1,000 mg
Manganese 10 mg
Molybdenum 30 mcg
Potassium 99 mg
Selenium 200 mcg
Zinc 50 mg

Optional Supplements

Daily Dosages
Coenzyme Q10 30 mg
Garlic As directed on label.
L-Carnitine 500 mg
L-Cysteine 50 mg
L-Lysine 50 mg
L-Methionine 50 mg
L-Tyrosine 500 mg
Lecithin 200-500 mg
Pectin 50 mg
RNA-DNA 100 mg
Silicon As directed on label.
Superoxide dismutase (SOD) As directed on label.

(Source: Prescriptions for Nutritional Healing, James Balch, MD)

Caution: Iron should be taken only if a deficiency exists. Always take iron supplements separately, rather than in a multivitamin and mineral formula. Do not take iron with a supplement containing vitamin E.

Next Topic: What Is United States Recommended Daily Allowances (USRDA)

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