Provide me a comprehensive list of all the micronutrients the human body needs and their respective dosages on daily basis for a young healthy male
To determine the optimal daily intake of micronutrients for a young healthy male, it's important to refer to dietary guidelines set by nutrition experts. Here is a general list based on the Dietary Reference Intakes (DRIs) by the Institute of Medicine:
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Vitamins:
- Vitamin A: 900 micrograms (µg)
- Vitamin C: 90 milligrams (mg)
- Vitamin D: 15 µg (600 IU)
- Vitamin E: 15 mg
- Vitamin K: 120 µg
- Vitamin B1 (Thiamin): 1.2 mg
- Vitamin B2 (Riboflavin): 1.3 mg
- Vitamin B3 (Niacin): 16 mg
- Vitamin B5 (Pantothenic acid): 5 mg
- Vitamin B6: 1.3 mg
- Vitamin B7 (Biotin): 30 µg
- Vitamin B9 (Folate): 400 µg
- Vitamin B12: 2.4 µg
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Minerals:
- Calcium: 1,000 mg
- Iron: 8 mg
- Magnesium: 400 mg
- Phosphorus: 700 mg
- Potassium: 3,400 mg
- Zinc: 11 mg
- Chromium: 35 µg
- Copper: 900 µg
- Iodine: 150 µg
- Manganese: 2.3 mg
- Molybdenum: 45 µg
- Selenium: 55 µg
These values are general recommendations and can vary based on individual health needs, activity levels, and specific health goals. For personalized advice, consulting with a nutritionist or healthcare professional is recommended.
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