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NORMS OF DAILY CONSUMPTION OF VITAMINS AND MINERAL COMPONENTS
For the proper functioning of our body vitamins and minerals are needed.
**Vitamin or mineral form for adult men and women**

Vitamin A -  **5000 IU** (up to 90 kg ) ; **10000 IU** (over 90 kg)
Vitamin B1 - **30 mg** 
Vitamin B2 - **30 mg** 
Pantothenic  - **250 mg** 
Nicotinic -  up to **250 mg**
Vitamin B6 -  **50 mg** 
Vitamin B12 -  **125 μg** (up to 90 kg ); **250 μg** (over 90 kg)
Vitamin C  - Min **2000 IU** (up to 90 kg ); **4000 IU** (over 90 kg)
Vitamin D -  **10 IU** (up to 90 kg ); **20 IU** (over 90 kg)
Vitamin E -  **400 IU** 
Beta-carotene -  **15000 IU**
Folic a. **2 mg**
Biotin - **300 μg**
Potassium - **100 mg**
Calcium -  **500 mg**
Iodine for the thyroid gland - all **300  μg** at any age
Magnesium (per 1 kg of weight) **6 mg to 12 mg**, pregnant - to **18 mg**
Apiminum ("bee bread") up to **2 g**
Copper is at least **3 mg** for any age
Phosphorus. This element in food is always enough. With osteoporosis, it should be reduced in the diet.
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