Wellness: 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 |