{"id":1794,"date":"2025-11-02T14:31:09","date_gmt":"2025-11-02T19:31:09","guid":{"rendered":"https:\/\/parmaks.com\/AntiAging\/?p=1794"},"modified":"2025-11-02T14:44:13","modified_gmt":"2025-11-02T19:44:13","slug":"recommended-supplement-doses","status":"publish","type":"post","link":"https:\/\/parmaks.com\/AntiAging\/recommended-supplement-doses\/","title":{"rendered":"Recommended Supplement Doses"},"content":{"rendered":"<section class=\"supplement-reference\" aria-labelledby=\"supplement-ref-title\">\n<style>\n    .supplement-reference{font-family:system-ui,-apple-system,Segoe UI,Roboto,Helvetica,Arial,sans-serif;line-height:1.5;color:#0f172a}<br \/>    .supplement-reference h2{font-size:1.6rem;margin:0 0 .25rem}<br \/>    .supplement-reference h3{font-size:1.2rem;margin:1.2rem 0 .4rem}<br \/>    .supplement-reference .sub{color:#475569;font-size:.95rem;margin:0 0 1rem}<br \/>    .toolbar{display:flex;gap:.75rem;flex-wrap:wrap;align-items:center;margin:.75rem 0 1rem}<br \/>    .search{flex:1 1 260px;max-width:520px}<br \/>    .supplement-reference input[type=\"search\"]{width:100%;padding:.6rem .8rem;border:1px solid #cbd5e1;border-radius:.5rem}<br \/>    .pill{display:inline-block;padding:.15rem .45rem;border:1px solid #e2e8f0;border-radius:.4rem;font-size:.75rem;background:#ffffff;color:#0f172a}<br \/>    .sr-table{--radius:.6rem;border:1px solid #e2e8f0;border-radius:var(--radius);overflow:hidden}<br \/>    .wrap{overflow:auto}<br \/>    table{width:100%;border-collapse:collapse;min-width:880px}<br \/>    thead th{position:sticky;top:0;background:#f8fafc;border-bottom:1px solid #e2e8f0;font-weight:600;text-align:left;padding:.7rem .8rem}<br \/>    tbody td{border-top:1px solid #f1f5f9;padding:.65rem .8rem;vertical-align:top}<br \/>    tbody tr:hover{background:#f8fafc}<br \/>    .muted{color:#64748b}<br \/>    .note{font-size:.9rem;color:#475569;margin:.8rem 0 0}<br \/>    .footnotes{font-size:.85rem;color:#475569;margin:.6rem 0 0}<br \/>    .nowrap{white-space:nowrap}<br \/>  <\/style>\n<h2 id=\"supplement-ref-title\"><span style=\"color: #3366ff;\"><strong>Canadian Vitamins &amp; Minerals \u2013 Quick Reference<\/strong><\/span><\/h2>\n<p class=\"sub\">RDA\/AI and UL for healthy adults (general guidance). Use to fill gaps \u2014 not to replace a balanced diet.<\/p>\n<p><!-- VITAMINS TABLE --><\/p>\n<h3><span style=\"color: #800000;\"><strong>Vitamins<\/strong><\/span><\/h3>\n<div class=\"toolbar\">\n<p><span class=\"pill\" style=\"font-size: 14pt;\">Units: IU \/ \u00b5g \/ mg<\/span><br \/>\n<span class=\"pill\" style=\"font-size: 14pt;\">UL = Upper Limit<\/span><\/p>\n<\/div>\n<div class=\"sr-table\">\n<div class=\"wrap\">\n<table role=\"table\" aria-describedby=\"sr-notes\">\n<thead>\n<tr>\n<th style=\"text-align: center;\" scope=\"col\"><strong><span style=\"font-size: 14pt;\">Vitamin<\/span><\/strong><\/th>\n<th style=\"text-align: center;\" scope=\"col\"><strong><span style=\"font-size: 14pt;\">Main role(s)<\/span><\/strong><\/th>\n<th style=\"text-align: center;\" scope=\"col\"><strong><span style=\"font-size: 14pt;\">Adult RDA \/ AI <span class=\"muted\">(typical)<\/span><\/span><\/strong><\/th>\n<th style=\"text-align: center;\" scope=\"col\"><strong><span style=\"font-size: 14pt;\">UL<\/span><\/strong><\/th>\n<th style=\"text-align: center;\" scope=\"col\"><strong><span style=\"font-size: 14pt;\">Supplement notes<\/span><\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody id=\"vit-body\">\n<tr data-tags=\"vitamin d bone immune canada sun deficiency\">\n<td><span style=\"font-size: 14pt;\"><strong>Vitamin D<\/strong><\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Bone health (Ca\/P absorption), immune support<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">600\u00a0IU (15\u00a0\u00b5g) ages 19\u201370; 800\u00a0IU (20\u00a0\u00b5g) &gt;70<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">4,000\u00a0IU\/day (100\u00a0\u00b5g)<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Commonly low in Canada; take with a meal containing fat; track total intake from fortified foods.<\/span><\/td>\n<\/tr>\n<tr data-tags=\"vitamin b12 cobalamin nerve rbc vegan older adults\">\n<td><span style=\"font-size: 14pt;\"><strong>Vitamin B12<\/strong><\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Nerve function, red blood cells, DNA synthesis<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">2.4\u00a0\u00b5g<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">None established<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Vegetarians\/vegans &amp; older adults often need supplements; consider sublingual or injections if absorption issues.<\/span><\/td>\n<\/tr>\n<tr data-tags=\"folate folic acid b9 pregnancy dna cell division\">\n<td><span style=\"font-size: 14pt;\"><strong>Folate (B9)<\/strong><\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Cell division, DNA synthesis<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">400\u00a0\u00b5g DFE<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">1,000\u00a0\u00b5g\/day (synthetic folic acid)<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Anyone who could become pregnant: 400\u00a0\u00b5g folic acid daily. Monitor fortified foods.<\/span><\/td>\n<\/tr>\n<tr data-tags=\"vitamin c ascorbic acid antioxidant immune iron absorption\">\n<td><span style=\"font-size: 14pt;\"><strong>Vitamin C<\/strong><\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Antioxidant; supports immune function; iron absorption<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">90\u00a0mg (men); 75\u00a0mg (women)<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">2,000\u00a0mg\/day<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Smokers need +35\u00a0mg\/day. High doses may cause GI upset.<\/span><\/td>\n<\/tr>\n<tr data-tags=\"vitamin a vision immune skin retinol beta carotene\">\n<td><span style=\"font-size: 14pt;\"><strong>Vitamin A<\/strong><\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Vision, immune function, cell differentiation<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">900\u00a0\u00b5g RAE (men); 700\u00a0\u00b5g RAE (women)<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">3,000\u00a0\u00b5g RAE\/day<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Excess preformed vitamin A can be toxic. Beta-carotene is safer but not 1:1.<\/span><\/td>\n<\/tr>\n<tr data-tags=\"vitamin e alpha tocopherol antioxidant\">\n<td><span style=\"font-size: 14pt;\"><strong>Vitamin E<\/strong><\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Antioxidant (cell membrane protection)<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">15\u00a0mg (\u03b1-tocopherol)<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">1,000\u00a0mg\/day<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Use cautiously with anticoagulants; food sources often adequate.<\/span><\/td>\n<\/tr>\n<tr data-tags=\"vitamin k clotting bone mk-7 mk-4 warfarin\">\n<td><span style=\"font-size: 14pt;\"><strong>Vitamin K<\/strong><\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Blood clotting; bone metabolism<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">AI ~120\u00a0\u00b5g (men); 90\u00a0\u00b5g (women)<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Not established<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Keep intake consistent if on warfarin; consult clinician before changes.<\/span><\/td>\n<\/tr>\n<p><!-- Add other B-complex rows as needed (B1, B2, B3, B5, B6, B7) --><\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p><span style=\"font-size: 14pt;\"><!-- MINERALS TABLE --><\/span><\/p>\n<h3 style=\"margin-top: 1.4rem;\"><span style=\"color: #800000;\"><strong><span style=\"font-size: 14pt;\">Minerals<\/span><\/strong><\/span><\/h3>\n<div class=\"toolbar\">\n<p><span class=\"pill\" style=\"font-size: 14pt;\">Units: \u00b5g \/ mg<\/span><br \/>\n<span class=\"pill\" style=\"font-size: 14pt;\">UL = Upper Limit<\/span><\/p>\n<\/div>\n<div class=\"sr-table\">\n<div class=\"wrap\">\n<table role=\"table\" aria-describedby=\"sr-notes\">\n<thead>\n<tr>\n<th style=\"text-align: center;\" scope=\"col\"><strong><span style=\"font-size: 14pt;\">Mineral<\/span><\/strong><\/th>\n<th style=\"text-align: center;\" scope=\"col\"><strong><span style=\"font-size: 14pt;\">Main role(s)<\/span><\/strong><\/th>\n<th style=\"text-align: center;\" scope=\"col\"><strong><span style=\"font-size: 14pt;\">Adult RDA \/ AI <span class=\"muted\">(typical)<\/span><\/span><\/strong><\/th>\n<th style=\"text-align: center;\" scope=\"col\"><strong><span style=\"font-size: 14pt;\">UL<\/span><\/strong><\/th>\n<th style=\"text-align: center;\" scope=\"col\"><strong><span style=\"font-size: 14pt;\">Supplement notes<\/span><\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody id=\"min-body\">\n<tr data-tags=\"zinc immune wound healing taste smell dna canada\">\n<td><span style=\"font-size: 14pt;\"><strong>Zinc<\/strong><\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Immune function, wound healing, taste\/smell, DNA synthesis<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">11\u00a0mg (men); 8\u00a0mg (women)<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">40\u00a0mg\/day<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Long-term &gt;40\u00a0mg can cause copper deficiency. Vegetarians absorb less; avoid zinc nasal sprays.<\/span><\/td>\n<\/tr>\n<tr data-tags=\"iron ferritin hemoglobin oxygen transport women anemia\">\n<td><span style=\"font-size: 14pt;\"><strong>Iron<\/strong><\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Oxygen transport (hemoglobin\/myoglobin)<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">8\u00a0mg (men); 18\u00a0mg (women 19\u201350)<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">45\u00a0mg\/day<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Supplement only if needed; excess is harmful. Take away from calcium, coffee\/tea.<\/span><\/td>\n<\/tr>\n<tr data-tags=\"magnesium muscle nerve sleep bone\">\n<td><span style=\"font-size: 14pt;\"><strong>Magnesium<\/strong><\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Muscle\/nerve function, bone, energy metabolism<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">~400\u2013420\u00a0mg (men); 310\u2013320\u00a0mg (women)<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">350\u00a0mg\/day <span class=\"muted\">(supplemental only)<\/span><\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Citrate\/glycinate are gentler; may aid sleep\/muscle tension. Mind GI tolerance.<\/span><\/td>\n<\/tr>\n<tr data-tags=\"calcium bone fracture prevention osteoporosis\">\n<td><span style=\"font-size: 14pt;\"><strong>Calcium<\/strong><\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Bone\/teeth, muscle contraction, nerve signaling<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">1,000\u00a0mg (19\u201350); 1,200\u00a0mg (&gt;50)<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">2,500\u00a0mg\/day<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Absorption best \u2264500\u00a0mg per dose; pair with vitamin D. Track diet+supplement total.<\/span><\/td>\n<\/tr>\n<tr data-tags=\"selenium thyroid antioxidant glutathione\">\n<td><span style=\"font-size: 14pt;\"><strong>Selenium<\/strong><\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Thyroid hormone metabolism; antioxidant systems<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">55\u00a0\u00b5g<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">400\u00a0\u00b5g\/day<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Brazil nuts are potent\u2014easy to overshoot. Avoid chronic high dosing.<\/span><\/td>\n<\/tr>\n<tr data-tags=\"iodine thyroid hormone t3 t4\">\n<td><span style=\"font-size: 14pt;\"><strong>Iodine<\/strong><\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Thyroid hormone (T3\/T4) synthesis<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">150\u00a0\u00b5g<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">1,100\u00a0\u00b5g\/day<\/span><\/td>\n<td><span style=\"font-size: 14pt;\">Ensure iodized salt if avoiding processed foods\/seafood; both low and high intake impair thyroid.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p id=\"sr-notes\" class=\"note\"><span style=\"font-size: 14pt;\"><strong>Notes:<\/strong> Values reflect typical Canadian DRIs for healthy adults (RDA or AI). UL applies to total intake unless noted (magnesium UL applies to supplements only). <\/span><\/p>\n<p class=\"note\"><span style=\"font-size: 14pt;\">Needs vary by age, sex, pregnancy\/lactation, health status, and medications.<\/span><\/p>\n<p class=\"footnotes\"><span style=\"font-size: 14pt;\">Sources: Health Canada Dietary Reference Intakes (vitamins &amp; elements), Canada\u2019s Food Guide; National Academies harmonized DRIs. Consult a clinician before starting or combining supplements.<\/span><\/p>\n<p><script>\n    (function(){\n      function wireFilter(inputId, bodyId){\n        const input = document.getElementById(inputId);\n        const rows = Array.from(document.querySelectorAll('#'+bodyId+' tr'));\n        if(!input) return;\n        input.addEventListener('input', function(){\n          const q = this.value.trim().toLowerCase();\n          rows.forEach(tr=>{\n            const text = tr.innerText.toLowerCase() + ' ' + (tr.dataset.tags||'').toLowerCase();\n            tr.style.display = text.includes(q) ? '' : 'none';\n          });\n        });\n      }\n      wireFilter('vit-filter','vit-body');\n      wireFilter('min-filter','min-body');\n    })();\n  <\/script><\/p>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>Canadian Vitamins &amp; Minerals \u2013 Quick Reference RDA\/AI and UL for healthy adults (general guidance). Use to fill gaps \u2014 not to replace a balanced diet. Vitamins Units: IU \/ \u00b5g \/ mg UL = Upper Limit Vitamin Main role(s) Adult RDA \/ AI (typical) UL Supplement notes Vitamin D Bone health (Ca\/P absorption), immune [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1796,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[148],"tags":[228],"class_list":["post-1794","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-supplements","tag-recommended-supplement-amounts"],"_links":{"self":[{"href":"https:\/\/parmaks.com\/AntiAging\/wp-json\/wp\/v2\/posts\/1794","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/parmaks.com\/AntiAging\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/parmaks.com\/AntiAging\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/parmaks.com\/AntiAging\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/parmaks.com\/AntiAging\/wp-json\/wp\/v2\/comments?post=1794"}],"version-history":[{"count":5,"href":"https:\/\/parmaks.com\/AntiAging\/wp-json\/wp\/v2\/posts\/1794\/revisions"}],"predecessor-version":[{"id":1801,"href":"https:\/\/parmaks.com\/AntiAging\/wp-json\/wp\/v2\/posts\/1794\/revisions\/1801"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/parmaks.com\/AntiAging\/wp-json\/wp\/v2\/media\/1796"}],"wp:attachment":[{"href":"https:\/\/parmaks.com\/AntiAging\/wp-json\/wp\/v2\/media?parent=1794"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/parmaks.com\/AntiAging\/wp-json\/wp\/v2\/categories?post=1794"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/parmaks.com\/AntiAging\/wp-json\/wp\/v2\/tags?post=1794"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}