General Vitamin Information

Vitamins
Recommended daily intake:



Biotin(B-complex)
30 µg
Biotin in food and as a supplement
No information found
Folate(B-complex)
400 µg
Folate in food and as a supplement
Doses larger than 400 µg may cause anaemia and may mask symptoms of a vitamin B12 deficiency
Vitamin A600 µg
Vitamin A in food and as a supplement
Extremely high doses (>9000 mg) can cause dry, scaly skin, fatigue, nausea, loss of appetite, bone and joint pains and headaches
Vitamin B1 (thiamin)
1,4 mg
Vitamin B1 in food and as a supplement
No toxic effects resulting from high doses have been observed
Vitamin B2 (riboflavin)
1,6 mg
Vitamin B2 in food and as a supplement
Doses higher than 200 mg may cause urine colour alteration
Vitamin B3 (niacin)
18 mg
Vitamin B3 in food and as a supplement
Doses larger than 150 mg may cause problems ranging from facial flushing to liver disease
Vitamin B5 (patothenic acid)
6 mg
Vitamin B5 in food and as a supplement
Dose should not exceed 1200 mg; this may cause nausea and heartburn
Vitamin B6 (pyridoxine)
2 mg
Vitamin B6 in food and as a supplement
Doses larger than 100 mg may cause numbness and tingling in hands and feet
Vitamin B12 (cobalamine)
6 µg
Vitamin B12 in food and as a supplement
Doses larger than 3000 µg may cause eye conditions
Vitamin C (ascorbic acid)
75 mg
Vitamin C in food and as a supplement
No impacts of over dose have been proven so far
Vitamin D (cholecalciferol)
5 µg
Vitamin D in food and as a supplement
Large doses (>50 µg) obtained form food can cause eating problems and ultimately disorientation, coma and death
Vitamin E (tocopherol)
10 mg
Vitamin E in food and as a supplement
Doses larger than 1000 mg cause blood clotting, which results in increased likelihood of haemorrhage in some individuals
Vitamin K80 µg
Vitamin K in food and as a supplement
Large doses of one form of vitamin K (menadione or K3) may result in liver damage or anaemia


Minerals
Recommended daily intake:

Boron
Calcium
1000 mg
Doses larger than 1500 mg may cause stomach problems for sensitive individuals
Chlorine
3400 mg (in chloride form)
No information found
Chromium
120 µg
Doses larger than 200 µg are toxic and may cause concentration problems and fainting
Copper
2 mg
As little as 10 mg of copper can have a toxic effect
Fluorine
3,5 mg
No information found
Iodine
150 µg
No information found
Iron
15 mg
Doses larger than 20 mg may cause stomach upset, constipation and blackened stools
Magnesium
350 mg
Doses larger than 400 mg may cause stomach problems and diarrhoea
Manganese
5 mg
Excess manganese may hinder iron adsorption
Molybdenum
75 µg
Contradiction: the FDA states that doses larger than 250 mg may cause stomach problems for sensitive individuals
Potassium
3500 mg
Large doses may cause stomach upsets, intestinal problems or heart rhythm disorder
Selenium
35 µg
Doses larger than 200 µg can be toxic
Sodium
2400 mg
No information found
Vanadium
Zinc
15 mg
Doses larger than 25 mg may cause anaemia and copper deficiency



Notes
- The above-stated values are not meant for diagnosis, these are mainly reference values for informational purposes.



- Most of these values are based on a 2000 calorie intake for people of 4 or more years of age. This reference is applied because it approximates the caloric requirements for postmenopausal women. This group has the highest risk for excessive intake of calories and fat.



- Values on labels are stated Daily Reference values (DRV) of Recommended Daily Intake (RDI). The RDI is a renewed value referring to the old Recommended Dietary Allowance (RDA). All values in this table are new RDI values.



- Maximum values are based on Food and Drug Administration (FDA) values, the World Health Organization (WHO), BBC Health values, the European Union Directive (based on FDA values) and values from various other governmental and private agencies in the USA and the UK.



- Values from the World Health Organization (WHO) may be somewhat lower than those of the FDA for various vitamins and minerals. Examples of differences (WHO values to FDA values): Mg: -60 mg, Vitamin B6: -0,5 mg, Vitamin B12: -4 µg, vitamin C: -15 mg, Vitamin K: -35 mg, folate: -220 µg.



- Elements that have a recommended daily intake within µg range are sometimes referred to as trace elements (e.g. copper, chromium, selenium).

I thought this might be helpful in your quest for better health.

Until next time,

JT