| Vitamins |
Recommended
daily intake |
Vitamins informational pages |
Over dosage
(mg or µg/d) |
|
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 anemia and may mask
symptoms of a vitamin B12 deficiency |
|
Vitamin A |
600 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 color 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 (Pantothenic
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 (cyanocobalamin) |
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 hemorrhage in some
individuals |
|
Vitamin K |
80 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 anemia |
|
|
| Minerals |
Recommended
daily intake |
Over dosage |
|
Boron |
< 20 mg |
No
information found |
|
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 diarrhea |
|
Manganese |
5 mg |
Excess manganese may hinder iron adsorption |
|
Molybdenum |
75 µg |
Doses larger than 200 µg may cause kidney
problems and copper deficiencies |
|
Nickel |
< 1 mg |
Products containing nickel may cause skin rash
in case of allergies |
|
Phosphorus |
1000 mg |
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 |
< 1,8 mg |
No
information found |
|
Zinc |
15 mg |
Doses larger than 25 mg may cause anemia and
copper deficiency |
- 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).
