Calcium

• The RDA for calcium (for both men and women) is 1000 mg per day.
  Preferably, you should get this from dietary sources with high bioavailability (dairy/ calcium fortified orange juice)
• If you get less than 1000 mg /day, you should take a calcium supplement
  
  
• Don't take your calcium pills with oxalate containing foods (see whf: oxalates) and take 2 hours apart from iron supplements. Separate your calcium supplements into 2 doses a day for maximum absorption.
  
  
• Further reading on calcium -Calcium Hydroxyapatite , Bioavailability from foods
  
  
  

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Iron

• Iron needs depend on several factors. The RDA is (for vegetarians, see the info here)
  
  - 8 mg for men and non-menstruating women. This also applies to women on birth control pills during the time they are on the active pills.
  - 18 mg for menstruating women.
• Use an iron-containing multivitamin only if you require more iron. There is a list of iron containing foods here.

Fish Oil

• 2-3 g per day of concentrated fish oils (or 4 oz of cooked salmon)
  
  Fish oil info -  info from the LPI
  
  

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Multivitamins

• Even with a balanced diet, you may not be getting enough. For example, it is very hard to get adequate vitamin E from diet alone.
  
• Some vitamins containing
  - at least 100% of the RDI of the most important micronutrients
  (not including calcium or iron which can usually be met through diet)
  - 30 mg or more of b-1, b-2, b-3, b-6
  - 100 IU or more of vitamin E (important anti-oxidant)
  
  

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