Recommended daily intake of vitamins and minerals

Recommended daily intake of vitamins and minerals

Vitamins Recommended daily intake


Over dosage (mg or µg/d)

Biotin
(B-complex)

30 µg  More on Biotin

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  More on Vitamin B5 Dose should not exceed 1200 mg; this may cause nausea and heartburn

Vitamin B6 (pyridoxine)

2 mg  More on Vitamin B6 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  More on Vitamin C 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  More on Vitamin K 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
Calcium 1000 mg Doses larger than 1500 mg may cause stomach problems for sensitive individuals
Chlorine

3400 mg
(in chloride form)

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
Iodine 150 µg
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
Vanadium < 1,8 mg
Zinc 15 mg Doses larger than 25 mg may cause anaemia and copper deficiency


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