What the RDA for vitamins, minerals, trace elements & nutritional supplements

Factual Questions
1

i know this q. is hard to answer as its kindof opinion (for example, some people may say you need extra anti-oxidants like green tea or alpha lipoic acide, some may not) but what is the RDA of vitamins, minerals, trace elements, and nutritional supplements?

http://www.nutritional-supplement-guide.com/html/vitamins-minerals_chart.html

Thats kindof what im looking for, but are there other things an average person should take to cover all their bases?

Also, more importantly, which of these can cause damage if taken in too high of a dose, assuming reasonable doses? I know Iron & Folic acid can do damage if you take as little as 3x the RDA but something like vitamin B6 you need about 200x the RDA so im not worried about ODing on that.

2

I believe those are pretty much all those are.* It’s extremely hard, expensive, and time-consuming to do the basic studies that control for all other factors so that an RDA can be established.

You can find opinions on what else should be taken, how much, and the problems associated in any number of good books on health and nutrition. But exact numbers should be taken with, um, a grain of salt.

  • “Pretty much” because my 10th edition RDA mentions other trace minerals like Manganese and Molybdenum, but only to say we don’t have good enough information to set RDAs yet.