Month: May 2025

Nutrient	Daily Usage	Body Storage	Max Safe Daily Intake (UL)	Max Daily Storage Refill (approx.)	Tolerance	Deficiency Manifestations
Vitamin A	700–900 µg RAE/day	~1–2 years’ worth	3,000 µg/day (preformed)	~1,500–2,000 µg/day	1–2 years	Night blindness, dry skin, immune deficiency
Vitamin D	15–20 µg/day	~2–4 months’ worth	100 µg/day (4,000 IU)	~10–20 µg/day	2–4 months	Rickets, osteomalacia, bone pain
Vitamin E	15 mg/day	~1–2 years (fat)	1,000 mg/day (supplements)	~50–100 mg/day	1–2 years	Muscle weakness, nerve problems, immune issues
Vitamin K	90–120 µg/day	Low storage, rapid turnover	No defined UL	Fast use, surplus excreted	1–2 weeks	Bleeding problems, weakened bones
Vitamin C	75–90 mg/day	~2–3 weeks’ worth	2,000 mg/day	~200–300 mg/day	2–3 weeks	Scurvy, swollen gums, easy bruising, fatigue
Vitamin B12	2–3 µg/day	~3–5 years (liver)	No defined UL	~5–10 µg/day	3–5 years	Anemia, fatigue, nerve damage
Folate	400 µg/day	~3–4 months’ worth	1,000 µg/day (synthetic)	~400–600 µg/day	3–4 months	Macrocytic anemia, birth defects
Iron	1–2 mg/day loss	~3–4 g total (hemoglobin, ferritin)	45 mg/day	~1–2 mg/day (up to 5 mg if deficient)	2–4 months	Fatigue, impaired immune function
Calcium	1,000 mg/day intake, balance controlled	~1–2 kg (bone)	2,500 mg/day	~200–500 mg/day	Months to years	Bone demineralization, osteoporosis
Magnesium	300–400 mg/day	~25 g (bone, tissues)	350 mg/day (supplemental)	~100–200 mg/day	Weeks to months	Muscle cramps, fatigue, abnormal heart rhythm
Zinc	8–11 mg/day	~2–3 g (muscle, bone, organs)	40 mg/day	~5–10 mg/day	Weeks to months	Slow wound healing, immune dysfunction
Selenium	55 µg/day	~13–30 mg (tissue)	400 µg/day	~50–100 µg/day	Months	Fatigue, muscle weakness, heart issues
Iodine	150 µg/day	~15–20 mg (thyroid)	1,100 µg/day	~200–300 µg/day	Months	Goiter, hypothyroidism, impaired metabolism