Good Practices

What you should be getting

The Suggested Optimal Daily Amounts (SODAs) listed below are those published by a well respected expert in this field. 4,000 studies were reviewed to arrive at these levels, which are both safe and effective as a guide for the British population.

Supplement We Get What We Need (SODAs) Is Missing Upper Safe Level for Supplementation
Vitamin A ug 1012 1800 788 1500
Thiamin (B1) mg 1.7 8-12 6.3-10.3 100
Riboflavin (B3) mg 2 8-12 6-10 40
Niacin (B3) mg 39 50-60 11-21 25
Vitamin B6 mg 2.4 6-12 3.6-9.6 10
Vitamin B12 ug 7.3 8-16 0.8-8.8 2000
Folic Acid ug 252 450 198 400
Vitamin C mg 58-90 500 410-442 1000
Vitamin D ug 2.9 125 122.1 200
Vitamin E mg 9.3 50 40.7 800
Calcium mg 917 950-980 33-63 500
Magnesium mg 308 350 42 400
Iron* mg 13.2 20 6.8 20
Zinc mg 11 20 9 25
Copper mg 1.5 2-3 0.5-1.5 2.5
Iodine ug 180 280 100 500
Selenium ug 35 185 150 350
Chromium ug 30 110-150 80-120 1000
EPA/DHA mg 100-200 750 550-650 Level Not stablished
Flavonoids mg 145 450-800 305-655 Level Not stablished
Carotenoids mg 2-6 20 14-18 Lebel Not stablished
Beta Glucan mg 100 200-500 100-400 Level Not stablished