If you have read Filling in the gaps with supplements, then you’ll must know the exact dosage amount for supplements and vitamin:
Vitamin C: Approximately half of adults and up to 20 percent of children don’t get enough vitamin C through the diet. This potent antioxidant can neutralize harmful free radicals and help make collagen (a tissue needed for healthy bones, teeth, gums, and blood vessels). To make up the shortfall, think citrus, but also think outside the orange. Vitamin C is in kiwi, strawberries, papaya, cantaloupe, and even vegetables like broccoli and green and red peppers. RDA: Women, 75 mg; men, 90 mg.
Vitamin E: Eighty percent of the population doesn’t meet the RDA for this antioxidant. Foods high in vitamin E include sunflower, cottonseed, canola, and safflower oil. Sunflower and pumpkin seeds are rich in vitamin E, as are hazelnuts and almonds. Cereals fortified with vitamin E can provide up to 17 mg. Still, it can be tough to get enough vitamin E from foods alone. You may want to supplement the gap. RDA: 15 mg, or 22-33 IU (international units).
Calcium: Fewer than half of women consume enough milk for bone health. To turn over a new leaf, aim for three servings a day of dairy products. This will also supply vitamin D, which helps keep bones and cells healthy. Choose nonfat and low-fat dairy products like skim milk and reduced-fat cheese. A supplement can also help, in 500 mg doses for optimal absorption. RDA: 1,000 mg; women over 50 should have 1,200 mg.
Magnesium: Studies show that when people meet the RDA for magnesium, the risk of diabetes drops because the magnesium interacts with how insulin functions. It also works with calcium to prevent osteoporosis and is linked to better blood pressure control. It can also help to prevent migraine headaches. RDA: Women, 310-320 mg; men, 400-420 mg.
Potassium: Although the RDA for potassium is 4,700 mg, most of us consume only 2,100 mg to 3,200 mg. When in balance with sodium, potassium helps control blood pressure. Bananas are a no-brainer for potassium, but higher sources include white and sweet potatoes, legumes such as kidney beans (a major source of magnesium and fiber), dark-green leafy vegetables, and dairy products such as yogurt, along with all types of fish. RDA: 4,700 mg.