I'm having difficulty figuring out correct dosages for vitamin and mineral supplements. I'm concerned about taking too much of the things that your body should not have too much of. For example:

Potassium
- the label on the bottle says 50mg per day
- the Protein Power book says 90 mg per day
- various posts in here have recommended as much as 400 mg per day
- according to the PP book, too much potassium is not good for your body
- what is a reasonable amount while on induction, and if it is at the 400mg level, why that high?

Vitamin E
- the label on the bottle says 400 IU per day
- PP says 200 IU
- posts in here have suggested between 400 and 1000 IU
- PP does not mention if there is a problem with too much vitamin E

Flax seed oil
- The label recommends between 3,000 - 9,000 (take 1-3 1000mg pills 3 times a day
- What is reasonable? lower end, mid-range or upper end

Biotin
- label on the bottle says 300 micrograms per day
- posts have suggested as much as 1,000
- what is biotin good for? There is no mention of it in the PP book.

I'm very confused.

Please understand that I am not criticising the folks in here who are experienced with supplements and understand dosages, so recommend different amounts. I'm just confused and want to make sure that I'm taking them properly.