Guides
Vitamin and mineral label guides
Everything you need to put a vitamin or mineral on a UK supplement label, nutrient by nutrient.
| Nutrient | NRV | 15% NRV | UK dose advice |
|---|---|---|---|
| Vitamin A | 800 µg | 120 µg | Keep total intake from food and supplements to 1.5 mg (1,500 µg) a day or less. |
| Vitamin D | 5 µg | 0.75 µg | No more than 100 µg (4,000 IU) a day for adults and children aged 11 to 17; 50 µg for ages 1 to 10. |
| Vitamin E | 12 mg | 1.8 mg | 540 mg (800 IU) or less a day from supplements is unlikely to cause harm. |
| Vitamin K | 75 µg | 11.25 µg | 1 mg (1,000 µg) or less a day from supplements is unlikely to cause harm. |
| Vitamin C | 80 mg | 12 mg | Less than 1,000 mg a day from supplements is unlikely to cause harm. |
| Thiamin | 1.1 mg | 0.17 mg | 100 mg or less a day from supplements is unlikely to cause harm. |
| Riboflavin | 1.4 mg | 0.21 mg | 40 mg or less a day from supplements is unlikely to cause harm. |
| Niacin | 16 mg | 2.4 mg | 17 mg or less of nicotinic acid, or 500 mg or less of nicotinamide, a day from supplements is unlikely to cause harm. |
| Vitamin B6 | 1.4 mg | 0.21 mg | Don’t take more than 10 mg a day from supplements unless a doctor advises it. |
| Folic acid | 200 µg | 30 µg | 1 mg (1,000 µg) or less a day from supplements is unlikely to cause harm. |
| Vitamin B12 | 2.5 µg | 0.38 µg | 2 mg (2,000 µg) or less a day from supplements is unlikely to cause harm. |
| Biotin | 50 µg | 7.5 µg | 0.9 mg (900 µg) or less a day from supplements is unlikely to cause harm. |
| Pantothenic acid | 6 mg | 0.9 mg | 200 mg or less a day from supplements is unlikely to cause harm. |
| Potassium | 2000 mg | 300 mg | 3,700 mg or less a day from supplements is unlikely to have obvious harmful effects. Older people shouldn’t take potassium supplements unless a doctor advises it. |
| Chloride | 800 mg | 120 mg | No specific NHS figure |
| Calcium | 800 mg | 120 mg | 1,500 mg or less a day is unlikely to cause harm. |
| Phosphorus | 700 mg | 105 mg | 250 mg or less a day from supplements, on top of diet, is unlikely to cause harm. |
| Magnesium | 375 mg | 56.25 mg | 400 mg or less a day from supplements is unlikely to cause harm. |
| Iron | 14 mg | 2.1 mg | 17 mg or less a day from supplements is unlikely to cause harm. |
| Zinc | 10 mg | 1.5 mg | Don’t take more than 25 mg a day from supplements unless a doctor advises it. |
| Copper | 1 mg | 0.15 mg | 10 mg or less a day from food, water and supplements combined is unlikely to cause harm. |
| Manganese | 2 mg | 0.3 mg | 4 mg or less a day from supplements is unlikely to cause harm for most people; 0.5 mg or less for older people. |
| Fluoride | 3.5 mg | 0.53 mg | No specific NHS figure |
| Selenium | 55 µg | 8.25 µg | 350 µg or less a day from supplements is unlikely to cause harm. |
| Chromium | 40 µg | 6 µg | 10 mg or less a day from food and supplements is unlikely to cause harm. |
| Molybdenum | 50 µg | 7.5 µg | No specific NHS figure |
| Iodine | 150 µg | 22.5 µg | 0.5 mg (500 µg) or less a day from supplements is unlikely to cause harm. |
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