Multi Mineral/Vitamin Guidelines for Adults

You’ve no doubt heard conventionally trained doctors say vitamins and minerals just make “expensive urine.”  Yet 50% of Americans take them because they feel better, more energetic when they do.   Holistic practitioners notice that patient recovery from illness is improved by taking nutrients.  What levels and the best forms are hotly debated and individual needs vary widely.  Nevertheless, people always ask me what they should look for, so here are guidelines for adults:

Nutrient                                              Levels or Range

Vitamin A (mixed carotenoids)          10-15,000 IU

Vitamin E (d-alpha tocopherol)          400 IU

Vitamin B1 (thiamine)                         100-125 mg

Vitamin B2 (riboflavin)                       50-75 mg

Vitamin B3 (niacin or niacinamide)   100 mg

Vitamin B5 (panthothenate)              400 mg

Vitamin B6 (pyridoxine)                     50-100 mg

Vitamin B9 (folic acid)                        800 mcg

Vitamin B12 (methylcobalamin)         1000 mcg

Biotin                                                  800 mcg

Iodine (potassium iodide)                  150-200 mcg

Zinc (picolinate or true chelate)        15-30 mg

Selenium (selenomethionine)            *200 mcg

Copper (glycinate)                              2-3 mg

Manganese (aspartate)                       10 mg

Chromium (polynicotinate)                 *200 mcg

Potassium (aspartate)                          100 mg

Molybdenum (aspartate)                     100 mcg

Boron (glycinate)                                 2 mg

Vanadium (aspartate)                          200 mcg

Iron                                                       should only be taken if lab tests show a deficiency

*This level of selenium and chromium are VIP.  Selenium is a potent antioxidant and antiviral; chromium helps stabilize blood sugar (and mood) after 6-12 months use.

Individual Daily Additions:

Equally important daily nutrients that cannot be included in multi-vitamins at adequate levels (or they would be too big to swallow) include:

Vitamin C (ascorbic acid)                    3-5000 mg

Calcium (citrate)                                  1000 mg

Magnesium (citrate or true chelate)   4-800 mg

Omega 3 Essential Fatty Acids          1,000 to 3,000 mg (VIP for brain/mood health)

Vitamin D3                                           2-4000 IU (varies with sun exposure)

Anti-Inflammatory Diet

Specific foods cause the body to create arachidonic acid, which increases inflammation that contributes to mental disorders, tumor growth, arthritis, and many other degenerative diseases.  This diet is recommended by many naturopathic doctors to lower production of arachidonic acid and inflammation.


  • Red meat
  • Fried foods, saturated fats, transfats/hydrogenated oils
  • Sugar, artificial sweeteners
  • Refined foods, white flours and white rice
  • Dairy products
  • Wheat products such as pasta, bread, cereals
  • Peanuts or peanut oil
  • Soft drinks, sweetened juices
  • Coffee, black tea, colas, and chocolate
  • Alchohol
  • Hormones, exposure to herbicides or pesticides.

Do Eat, Organic When Possible

  • Chicken, Turkey (“free range,” antibitoc & hormone free)
  • Fish (Limit to 2-3 servings a week due to mercury and other toxins)
  • Legumes such as peas, beans, lentils
  • Soy products (tofu, tempeh, cheese) 2-3x/week only
  • Eggs, organic and hormone free only
  • 2-3 fruits a day of differing colors
  • Nuts and seeds
  • Essential Fatty Acids, especially Omega-3s and 9s
  • Small quantities of “good” oils such as olive, canola, walnut; none highly heated by frying
  • Filtered water, herbal teas, green tea, vegetable juices, diluted unsweetened fruit juices


Three small meals and two healthy snacks a day will help keep blood sugar, mood, and energy levels steady. Protein is the primary fuel a body uses to repair and replace cells.  How much you need depends on how physically active you are.  Too much protein can contribute to osteoporosis, so finding the right balance is important.  Most adults need 8-12 ounces of protein per day, unless doing strenuous exercise.  Complex carbohydrates provide sustained energy.  Eat small servings of gluten-free whole grains with meals or you’ll feel hungry frequently.  Enjoy nutrient-rich foods for snacks, but not more than once every 2-3 hours.  Each time you put something in your mouth (even a tiny candy), the body releases insulin, the “hunger hormone.”  Thus, constant snacking increases hunger.