For your family's active life, milk is a powerful source of calcium and eight other essential nutrients that keep you energized throughout your day. While known for its calcium, milk actually contains a nutrient package that is great for you and family's bodies.

Each 8-ounce glass of milk provides the following percentage of an adult's daily recommended intake.
 

30% of Calcium	to help build and maintain bone mass
25% of Vitamin D	to help promote the body's use of calcium and encourage absorption of other essential minerals
24% of riboflavin	a B vitamin that helps convert food into energy
20% of phosphors	to help strengthen bones and generate energy in body cells
16% of protein	for building and repairing muscles
13% of vitamin B12	an essential vitamin for building oxygen carrying red blood cells
11% of potassium	for regulating the body's fluid balance and maintaining normal blood pressure
10% of niacin	for assuring the normal functioning of enzymes and the metabolism of sugars.
10% of vitamin A	to help maintain normal vision and skin

Nutrients and Dosages for Maintaining Good Health:

The nutrients listed below are recommended for good health. Daily dosages are suggested; however, before using any supplements, you should consult with your physician. Dosages will vary according to age and weight.
 

Vitamins	Daily Dosages
Beta-carotene Vitamin A Vitamin D Vitamin E Vitamin K Vitamin C Bioflavonoids Folic Acid Thiamine (B1) Riboflavin (B2) Niacin Pantothenic Acid (B5) Pyridoxine (B6) Cyanocobalamin (B12) Biotin Choline Vitamin F	15,000 IU 10,000 IU      400 IU      600 IU      100 mcg    3,000 mg       500 mg       400 mcg         50 mg         50 mg       100 mg       100 mg          50 mg        300 mcg        300 mcg        100 mg           25 mg
Mineral	Daily Dosages
Calcium (chelate) Chromium (GTF) Copper Iodine (kelp) Iron Magnesium Manganese Potassium Selenium Zinc	1,500  mg    150  mcg        3  mg    225  mcg      18   mg     750  mg         2  mg       99  mg     200 mcg       30 mg
Optional Supplements	Daily Dosages
Coenzyme Q10 Garlic (Kyolic) Germanium Ge-132 L-Carnitine L-Cycteine L-Lysine L-Methionine L-Tyrosine lecithin pectin RNA-DNA Silicon Superoxide Dismutase (SOD)	30 mg       60 mg     100 mg       50 mg       50 mg       50 mg      100 mg 200-500 mg        50 mg      100 mg

Even after your body stops growing (bones grow until age 35), you still need to maintain your calcium bank. At least three 8-ounce glasses (300 milligrams (mg) calcium per 8 ounce) of milk a day can help provide the calcium you need and help reduce the risk of osteoporosis. Studies have shown that a diet rich in lowfat dairy products may reduce the risk of hypertension and other chronic disease.

Recommended Daily calcium Intake for Adults

Average adults: 1,000 mg
Pregnant or breastfeeding women (age 18 and under): 1,300 mg
Pregnant or breastfeeding women (over age 18): 1,000mg
Adults (age 51 and over): 1,200 mg