Essential Nutrients for Maintenance Supplementation

The following nutrients are essential for good health and can sometimes be hard to get into your diet. This list describes basic supplementation guidelines that work well for most people. Please check with your healthcare provider to ensure these recommendations are appropriate for your individual needs.

Essential Nutrients for Maintenance Supplementation by GoalsRx

Vitamin A
• 10,000 IU per day
• Do not supplement if eating liver regularly

Vitamin D
• The ideal blood level is between 40–60ng/ml. Individuals with serum levels in this range have the lowest all-cause mortality.
• Regular sun exposure increases blood levels, but supplementation is often necessary
• 4,000 IU per day is optimal for most people

Magnesium
• 300–500 mg per day of magnesium glycinate

Zinc
• 20 mg per day

Vitamin K2
The dose depends on the version of the supplement
• MK4: 1,000 mcg (1 mg) per day
• MK7: 100–200 mcg per day

Vitamin C
Supplementation is not required if dietary intake is adequate
• 500–1,000 mg per day may be helpful for optimal immune function

Omega-3 Fats
• 1,000 mg per day of combined EPA and DHA

 

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