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Vitamins and daily dosages for
maintaining good health

Author: Isabelle Faith

The nutrients listed below are recommended for good health. Daily dosages are suggested; however, before using any supplements, you should consult with your health care provider. The dosages given here are for adults and children weighing 100 pounds and over. Appropriate dosages for children vary according to age and weight. A child weighing between 70 and 100 pounds should be given three-fourths the adult dose; a child weighing under 70 pounds (and over the age of six) should be given half the adult dose. A child under the age of six years should be given nutritional formulas designed specifically for young children. Follow the dosage directions on the product label.

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Liquid vitamins


Daily dosages

Vitamin A

10,000 IU


15,000 IU

Vitamin B1 (thiamine)

50 mg

Vitamin B2 (riboflavin)

50 mg

Vitamin B3 (niacin)

100 mg


100 mg

Pantothenic acid (vitamin B5)

100 mg

Vitamin B6 (pyridoxine)

50 mg

Vitamin B12

300 mcg


300 mcg


100 mg

Folic Acid

800 mcg


100 mg

Para-aminobenzoic acid (PABA)

50 mg

Vitamin C with mineral ascorbates

3000 mg

Bioflavonoids (mixed)

500 mg


100 mg


25 mg

Vitamin D

400 IU

Vitamin E

600 IU

Vitamin K (use natural sources such as alfalfa, green leafy vegetables)

100 mcg

Essential fatty acids (EFAs - primrose oil, flaxseed oil, salmon oil, and fish oil are good sources)

As directed on label

Minerals/optional supplements and daily dosages here.

Health and Natural Lifestyles
524-42 Ave. SE
Calgary, AB T2G IY6, Canada
Phone: (403) 212-6077 Fax: (403) 212-6079

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