The Food and Nutrition Board of the Institute of Medicine's role is to monitor and evaluate the safety and nutritional adequacy of America's food. Founded in 1940, the FNB establishes nutritional guidelines for the foods and nutrients the average healthy individual needs to maintain good health and to prevent disease. It functions outside the arm of government, independently researching and setting the appropriate dosage of vitamins and minerals needed daily.
Food Sources vs. Supplements
Most people who have a well-balanced diet will get the vitamins and minerals they need without using supplements. According to Colorado State University Extension, you need 42 nutrients daily for good health. A well-chosen variety of foods is best suited to provide that. You can obtain only a fraction of your daily nutrition from a multivitamin-multimineral supplement.
Choosing a Multivitamin-Multimineral Supplement
Using natural or synthetic vitamins makes little difference to your body, as both are treated the same. Buying vitamins with digestive enzymes is unnecessary as well, as the body has its own enzymes. Higher-priced supplements do not necessarily come with higher quality. To ensure the product has the vitamins and minerals listed on the label, dissolves easily and is safely made, check for the USP Dietary Supplement Verification mark on the bottle.
RDA for Vitamins
The recommended dietary allowances for vitamins for an adult each day are vitamin A, 700 to 900 mcg; vitamin C, 75 to 90 mg; vitamin D, 15 mcg; vitamin E, 15 mg; thiamin, 1.1 to 1.2 mg; riboflavin, 1.1 to 1.3 mg; niacin, 14 to 16 mg; vitamin B-6, 1.3 to 1.7 mg; folate, 400 mcg; vitamin B-12, 2.4 mcg; vitamin K, 90 to 120 mcg; pantothenic acid, 5 mg; biotin, 30 mcg; and choline, 425 -- 550 mg.
RDA for Minerals
The recommended dietary allowances for minerals for an adult each day are calcium, 1,000 to 1,200 mg; chromium, 25 to 35 mcg; copper, 900 mcg; fluoride, 3 to 4 mg; iodine, 150 mcg; iron, 8 mg for men, 18 mg for women; magnesium, 320 to 420 mg; manganese, 1.8 to 2.6 mg; molybdenum, 45 mcg; phosphorus, 700 mg; selenium, 55 mcg; zinc, 8 to 11 mg; potassium, 4.7 g; sodium, 1.5 g; and chloride, 2.3 g.
References
- Institute of Medicine: Food and Nutrition Board
- Colorado State University Extension: "Health"; Food vs. Pills; J. Anderson, et al.; May 2010
- Oregon State University: What to Look for in a Multivitamin Supplement
- Food and Nutrition Board, Institute of Medicine, National Academies: Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins
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