Recommended daily intake of vitamins and minerals

Recommended daily intake of vitamins and minerals

Vitamins Recommended daily intake

Over dosage (mg or µg/d)


30 µg  More on Biotin


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

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

This entry was posted in Nutrition by Manbir & Gurpreet. Bookmark the permalink.

About Manbir & Gurpreet

Gurpreet Kaur’s journey in this world .... Gurpreet Kaur was a Musician. She was a singer and a composer of music. Her interest was composing and singing Gurbani Shabads in Indian Classical style. She sang Shabads in All the Raags mentioned in Sri Guru Granth Sahib Ji. She also taught Gurmat Sangeet at Gurmat Gian Missionary College, Jawadi, Ludhiana. Elder child to Pushpinder Kaur and Dr. Brig. Harminder Singh, was born in Amritsar on 13th Jan 1962. She attended various convent schools as a child because her father would get frequent Army postings as a dental surgeon. She graduated with Music Honors from Govt. College for Women, Chandigarh. Music was her hobby and she composed and sang Raag based Gurbani Shabads. Doing Kirtan was part of growing up nurtured by her parents. She learned music from her father Dr. Brigadier Harminder Singh who was a dental surgeon in Indian Army and a very good singer himself. Gurpreet’s Bhua (father’s sister), Ajit Kaur retied as a Head of Department of Music from Govt. College for Women Ludhiana, and was a renounced Punjabi singer of her time. Gurpreet Kaur also learned nuances of Indian Classical Music from Pandita Sharma. She was a mother of three children, and a grandmother. Her daughter Keerat Kaur is a Computer Engineer. Her two sons Gurkeerat Singh and Jaskeerat Singh are doctors in USA. Her daughter Keerat Kaur too was part of her group ~ Gurmat Gian Group. Gurpreet Kaur left this world at the age of 54yrs on 12th Sept 2016 in Baltimore USA. She had recorded around 25 cds of Gurbani Keertan. 'Raag Ratan' Album (6 CDs) is a Compilation of Shabads in All the 31 Sudh Raags of Sri Guru Granth Sahib Ji. 'Gauri Sagar' Album (3 CDs) is a Compilation of All forms of Raag Gauri in Sri Guru Granth Sahib Ji. 'Nanak Ki Malhaar' ~ ((3 CDs) is an album of Raag Malhar Shabads in various forms of Malhar. 'Gur Parsaad Basant Bana' ~ (3 CDs) is an album of Shabads in Raag Basant sung in various forms of Raag Basant. Har Ki Vadeyai Sarni Aayea Sewa Priya Kee Preet Piyaree Mohan Ghar Aavho Karo Jodariya Mo Kao Taar Le Raama Taar Le Tere Kavan Kavan Gun Keh Keh Gawan Mera Baid Guru Govinda Saajanrraa Mera Saajanrraa

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