| 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 anaemia 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 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 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 anaemia |
| |
| 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 diarrhoea |
|
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 anaemia 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).
