| Nutrient | Absorbable form (oral administration) | Daily recommended dose intake (men) | Daily recommended dose intake (women) | Dietary sources |
| Zinc | Zinc picolinate, zinc citrate, zinc acetate, zinc glycerate, and zinc gluconate | 11 mg | 8 mg | Oysters, red meat, poultry, fortified breakfast cereals, beans, nuts, whole grains, and dairy products. | Vitamin A | Preformed vitamin A (retinol and its esterified form), provitamin A carotenoids | 900 mcg | 700 mcg | Beef liver, organ meats, fish, green leafy vegetables, fruits like cantaloupe, apricots and mangoes, dairy products, and fortified breakfast cereals. | Vitamin C | Mineral ascorbates like calcium ascorbate, zinc ascorbate. | 90 mg | 75 mg | Citrus fruits, tomatoes, sweet potato, broccoli, cabbage, and dark green leafy vegetables. | Vitamin D | Alfacalcidol, calcifediol, calcitriol, and dihydrotachysterol | 15 mcg | 15 mcg | Fortified milk, fortified breakfast cereals, fatty fish, fish liver oil, beef liver, egg yolks, and cheese. | Vitamin E | Alpha-tocopherol | 15 mg | 15 mg | Peanuts, almonds, olive oil, meats, dairy, leafy greens, and fortified cereals. | Selenium | Dietary selenium, selenomethionine | 40-70 mcg | 45-55 mcg | Milk, yogurt, fortified cereals, pork, beef, Turkey, shellfish, chicken, and eggs. | Omega-3 fatty acids | Reesterified triglyceride form | 1600 mg | 1100 mg | Cold water fatty fish, nuts, seeds, plant and oils. | Copper | Chelated or citrated copper | 900 mcg | 900 mcg | Oysters, shellfish, organ meats, dark leafy greens, dried fruits like prunes, cocoa, and black pepper. | Magnesium | Magnesium chloride | 400-420 mg | 310-320 mg | Greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat, and oat bran. | Vitamin B12 | Methylcobalmin | 2.4 mcg | 2.4 mcg | Meat, fish, milk, cheese, eggs, and fortified breakfast cereals. | Folic acid | Folic acid | 400 mcg | 400 mcg | Beef liver, asparagus, brussels sprouts, dark green leafy vegetables like spinach, mustard greens, oranges, nuts, beans, and peas. | Iron | Ferrous sulphate | 8 mg | 18 mg | Lean meat, seafood, poultry, lentils, spinach, kidney beans, nuts, dried fruits like raisins, iron-fortified breakfast cereals, and breads. |
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