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Recommended daily intake of vitamins and minerals
| Vitamins |
RDI |
Over dosage (mg or µg/d) |
Biotin
(B-complex) |
30 µg |
No information found |
Folate
(B-complex) |
400 µg |
Doses larger than 400 µg may cause anaemia and may mask symptoms of a vitamin B12 deficiency |
| Vitamin A |
600 µg |
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 |
No toxic effects resulting from high doses have been observed |
Vitamin B2 (riboflavin) |
1,6 mg |
Doses higher than 200 mg may cause urine colour alteration |
Vitamin B3 (niacin) |
18 mg |
Doses larger than 150 mg may cause problems ranging from facial flushing to liver disease |
Vitamin B5 (patothenic acid) |
6 mg |
Dose should not exceed 1200 mg; this may cause nausea and heartburn |
Vitamin B6 (pyridoxine) |
2 mg |
Doses larger than 100 mg may cause numbness and tingling in hands and feet |
Vitamin B12 (cobalamine) |
6 µg |
Doses larger than 3000 µg may cause eye conditions |
Vitamin C (ascorbic acid) |
75 mg |
No impacts of over dose have been proven so far |
Vitamin D (cholecalciferol) |
5 µg |
Large doses (>50 µg) obtained form food can cause eating problems and ultimately disorientation, coma and death |
Vitamin E (tocopherol) |
10 mg |
Doses larger than 1000 mg cause blood clotting, which results in increased likelihood of haemorrhage in some individuals |
| Vitamin K |
80 µg |
Large doses of one form of vitamin K (menadione or K3) may result in liver damage or anaemia |
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| Minerals |
RDI |
| Boron |
< 20 mg |
| Calcium |
1000 mg |
| Chlorine |
3400 mg
(in chloride form) |
| Chromium |
120 µg |
| Copper |
2 mg |
| Fluorine |
3,5 mg |
| Iodine |
150 µg |
| Iron |
15 mg |
| Magnesium |
350 mg |
| Manganese |
5 mg |
| Molybdenum |
75 µg |
| Nickel |
< 1 mg |
| Phosphorus |
1000 mg |
| Potassium |
3500 mg |
| Selenium |
35 µg |
| Sodium |
2400 mg |
| Vanadium |
< 1,8 mg |
| Zinc |
15 mg |
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).
(www.lenntech.com)
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