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Micronutrients
| Nutrient | Symbol | Form commonly supplemented | RDA/AI (men 19-50) | RDA/AI (women 19-50) | Upper Limit (UL) | Notes / Unit |
|---|---|---|---|---|---|---|
| Vitamin A | A | Retinol / Beta-carotene | 900 µg | 700 µg | 3000 µg | µg RAE |
| Vitamin B1 | B1 | Thiamin | 1.2 mg | 1.1 mg | Not established | mg |
| Vitamin B2 | B2 | Riboflavin | 1.3 mg | 1.1 mg | Not established | mg |
| Vitamin B3 | B3 | Niacin | 16 mg | 14 mg | 35 mg | mg NE |
| Vitamin B5 | B5 | Pantothenic acid | 5 mg (AI) | 5 mg (AI) | Not established | mg |
| Vitamin B6 | B6 | Pyridoxine | 1.3 mg | 1.3 mg | 100 mg | mg |
| Vitamin B7 / Biotin | B7 | Biotin | 30 µg (AI) | 30 µg (AI) | Not established | µg |
| Vitamin B9 | B9 | Folate | 400 µg | 400 µg | 1000 µg | µg DFE |
| Vitamin B12 | B12 | Cobalamin | 2.4 µg | 2.4 µg | Not established | µg |
| Vitamin C | C | Ascorbic acid | 90 mg | 75 mg | 2000 mg | mg |
| Vitamin D | D | Cholecalciferol / Ergocalciferol | 15 µg (600 IU) | 15 µg (600 IU) | 100 µg (4000 IU) | µg / IU |
| Vitamin E | E | Alpha-tocopherol | 15 mg | 15 mg | 1000 mg | mg alpha-tocopherol |
| Vitamin K | K | Phylloquinone / Menaquinone | 120 µg (AI) | 90 µg (AI) | Not established | µg |
| Calcium | Ca | Various | 1000 mg (AI) | 1000 mg (AI) | 2500 mg | mg |
| Chromium | Cr | Chromium picolinate | 35 µg (AI) | 25 µg (AI) | Not established | µg |
| Copper | Cu | Copper gluconate | 900 µg | 900 µg | 10000 µg | µg |
| Iodine | I | Potassium iodide | 150 µg | 150 µg | 1100 µg | µg |
| Iron | Fe | Ferrous sulfate / bisglycinate | 8 mg | 18 mg | 45 mg | mg |
| Magnesium | Mg | Various | 400-420 mg | 310-320 mg | 350 mg (supplement) | mg |
| Manganese | Mn | Manganese | 2.3 mg (AI) | 1.8 mg (AI) | 11 mg | mg |
| Molybdenum | Mo | Molybdenum | 45 µg | 45 µg | 2000 µg | µg |
| Phosphorus | P | Phosphate | 700 mg | 700 mg | 4000 mg | mg |
| Selenium | Se | Selenomethionine | 55 µg | 55 µg | 400 µg | µg |
| Zinc | Zn | Zinc picolinate / gluconate | 11 mg | 8 mg | 40 mg | mg |
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