# Estimated Average Requirements (EAR), expected to satisfy the needs of 50% of the people in that age group based on a review of the scientific literature.
# Recommended Dietary Allowances (RDA), the daily dietary intake level of a nutrient considered sufficient by the Food and Nutrition Board to meet the requirements of nearly all (97–98%) healthy individuals in each life-stage and gender group. It is calculated based on the EAR and is usually approximately 20% higher than the EAR</blockquote>
The RDA's are calculated for the average SAD eater and probably aren't relevant for someone eating real food. I think that lots of the values are too high.
If you are eating properly then you are going to be pretty much covered. Randomly throwing mega doses of anything into your system is going to upset the delicate balance and will have long term consequences.
I wouldn't supplement with anything unless I knew for sure that I was deficient and it was absolutely necessary. Just guessing that that you are low is a stupid reason to supplement.
The "Seven Deadly Sins"
• Grains (wheat/rice/oats etc) . . . . . • Dairy (milk/yogurt/butter/cheese etc) . . . . .• Nightshades (peppers/tomato/eggplant etc)
• Tubers (potato/arrowroot etc) . . . • Modernly palatable (cashews/olives etc) . . . • Refined foods (salt/sugars etc )
• Legumes (soy/beans/peas etc)