So I keep hearing that the USDA’s food pyramid thingy and vitamin recommendations are “outdated”. Everybody who knows anything about vitamins knows that the USDA is behind on the times… So being a person with some desire to do the right thing, I tried to find out what vitamins I SHOULD take.

Nobody friggin knows.

The best I could find is listed below.$file/webtablevitamins.pdf
biotin 30 mcg ND
Choline 550 mg 3500
Folic Acid 400 mcg 1000
niacin 16 mg 35
Pantothenic Acid 5 mg ND
Riboflavin/B2 1.3 mg ND
Thiamin/B1 1.2 mg ND
A 900 mcg 3000
B6 1.3 mg 100
B12 2.4 mcg ND
C 90 mg 2000
D 5 mcg 50
E 15 mg 1000
K 120 mcg ND$file/Webtableminerals.pdf
calcium 1000 mg 2500
chromium 35 mcg ND
copper 900 mcg 10,000
iodine 150 mcg 1,100
iron 8 mg 45
magnesium 400 mg 400
manganese 2.3 mg 11
molybdenum 45 mcg 2000
phosphorus 700 mg 4000
selenium 55 mcg 400
zinc 11 mg 40

vitamin A is 5,000 IU. no more than 10,000
vitamin C is 90 mg
folic acid, at least 400 micrograms (women only?)
vitamin B6 1.3 to 1.7 milligrams of
B12 is 6 micrograms
vitamin D is 5 micrograms
vitamin E 22-400 IU

vitamin K is 80 micrograms

I’m just going to keep taking Centrum. And when I start to feel sick, I’ll take extra Vitamin C like my dad demands I do; At least it makes him feel better.

One Comment

  1. […] blogged last year about my confusion with buying multi-vitamins. It comes down to knowing how much vitamins to take […]

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