A Guide to Vitamin and Fish Oil Dosage
Determining the correct vitamin and fish oil dosage can be a little overwhelming if you don’t know what to look for. Many vitamin labels seem to be littered with complex names—it’s no wonder many people worry that they aren’t getting the right amount of vitamins! In this article, we are going to take a look at the proper levels of vitamin and fish oil dosage for men, women, and children.
The first group we are going to look at is women over the age of 18. Women have a particularly difficult time keeping up the right level of vitamins and minerals without the help of vitamin supplements. The following is a list of vitamins that women should be receiving on a daily basis as well as the recommended daily allowance (RDA).
Vitamin A – 800mcg
Thiamin (B1) – 1mg
Riboflavin (B2) – 1.1mg
Niacin (B3) – 14mg
Folic Acid – 400mcg
Pantothenic Acid – 5mg
B6 – 1.3mg
B12 – 2.4mcg
Vitamin C – 75mg
Vitamin D – 5 – 10mcg
Vitamin E – 8mg
Vitamin K – 60mcg
Choline – 425mg
Calcium – 1,000mg
Magnesium – 310mg
Phosphorus – 700mg
Potassium – 2000mg
Sodium – 20mg
Sulfur – 100mg
Fluoride – 3mg
Iodine – 150mcg
Iron – 10mg
Manganese – 2.5mg
Selenium – 55mg
Zinc – 12mg
The next list of vitamins is the basic vitamin recommendations for a pregnant woman. Taking vitamins while pregnant (and keeping them down!) is difficult enough for some, but there are some vitamins that are imperative to aid in a healthy pregnancy.
Those vitamins and minerals have been placed at the top of the list.
Folic Acid – 800mcg
Calcium – 1,000mg
Iron – 27mg
Zinc – 25mg
Vitamin A – 1200mcg (4,000 IU)
Thiamin (B1) – 1.5mg
Riboflavin (B2) – 1.7mg
Niacin (B3) – 18mg
Vitamin B6 – 2.6mg
Vitamin B12 – 4mcg
Vitamin C – 100mg
Vitamin D – 10mcg (400 IU)
Vitamin E – 7mg (11 IU)
Omega 3 – 300mg
There are some vitamins that men need more of than women and some vitamins that they need less of.
The following is a list of the daily vitamin doses that men should get:
Vitamin A – 1000mcg
Thiamin (B1) – 1.2mg
Riboflavin (B2) – 1.3mg
Niacin (B3) – 16mg
Folic Acid – 400mcg
Pantothenic Acid – 5mg
B6 – 1.7mg
B12 – 2.4mcg
Vitamin C – 90mg
Vitamin D – 5-10mcg
Vitamin E – 10mg
Vitamin K – 70mcg
Choline – 550mg
Magnesium – 400mg
Phosphorus – 700mg
Potassium – 2000mg
Sodium – 20mg
Sulfur – 100mg
Fluoride – 4mg
Iodine – 150mcg
Iron – 10mg
Manganese – 4mg
Selenium – 70mg
Zinc – 15mg
As for fish oil dosage, in order to maintain a healthy heart, it is recommended that both men and women take a 2-gram dosage of Omega 3 daily. Fish oil is a wonderful fatty acid that has plenty of health perks! Not only can Omega 3 lower your blood cholesterol levels, but it can also help prevent several types of heart illnesses, such as stroke or heart attacks. Studies are also showing that people who regularly take a 2-gram-per-day fish oil dosage are less likely to develop type two diabetes. If you want to get your fish oil naturally, you can have two servings of “oily” fish each week. Examples of “oily” fish include salmon, fresh tuna, trout, and sardines. If you prefer white fish, you should eat three servings each week, as these fish have fewer Omega 3 fatty oils. Examples of non-oily fish include cod, haddock, canned tuna, and halibut.
A good multivitamin can make a world of difference in a person’s overall health. Many drug stores carry one-a-day vitamin supplements for both men and women, some even specializing in over 50s or people with arthritis. If you don’t want to carry around a list of vitamins and dosages, simply look at the RDA percentage listed on the label of the vitamin bottle. It will tell you exactly what percentage you will be getting through the vitamin supplement. Bear in mind that some vitamins or minerals may not be supplied at 100% recommended daily allowance because we usually make up the difference in our diet.
Best of luck finding the right multivitamin!
See More: Fish Facts