Vitamin supplements

When you take multiple supplements there is a danger of taking too much of a certain vitamin which can cause harm. It's wise to assess which of the vitamins you're over-consuming.

For an adult man

Name	RDV	NIH Upper limit	EFSA RDV	EFSA Upper limit	NWA	HMB+D3	OD side effect
Vitamin A	900 mcg RE	3,000 mcg RE	750 mcg	3,000 mcg	1,350 mcg		liver toxin
Vitamin B6 (Pyridoxine)	1.7 mg	100 mg	1.7 mg	12 mg	20 mg		neurotoxin
Vitamin B12 (Cobalamin)	2.4 mcg	Undefined	4 mcg	Undefined	90 mcg		no known toxicity
Vitamin C (Ascorbic acid)	90 mg	2,000 mg	110 mg	Undefined	203 mg		diarrhea, stomach cramps
Vitamin D3	15 mcg (600 IU)	100 mcg	15 mcg	100 mcg	50 mcg	50 mcg (2000 IU)	hypercalcemia
Vitamin E	15 mg	1,000 mg	13 mg (as a-tocopherol)	300 mg	15 mg		bleeding, nausea
Vitamin K	120 mcg	Undefined	70 mcg	Undefined	120 mcg		no known toxicity
Thiamin (vB1)	1.2 mg	Undefined	1.3 mg	Undefined	20 mg		allergic reactions, nausea
Riboflavin (vB2)	1.3 mg	Undefined	1.6 mg	Undefined	20 mg		yellow urine, no toxicity
Niacin (vB3)	16 mg NE	35 mg NE	1.6 mg	900 mg	40 mg		flushing, liver damage
Folate (vB9)	400 mcg DFE	1,000 mcg	400 mcg	1,000 mcg	400 mcg DFE		reduces vB12 causing neurotoxicity
Folic Acid (synthetic)	400 mcg	1,000 mcg	400 mcg	1,000 mcg	240 mcg		masks B12 deficiency
Biotin (vB7)	30 mcg	Undefined (200 mcg)	40 mcg	Undefined	33 mcg		no known toxicity
Pantothenic Acid (vB5)	5 mg	Undefined (1,000 mg)	5 mg	Undefined	20 mg		diarrhea, heartburn
Choline	550 mg	3,500 mg	550 mg	3,500 mg	20 mg		liver toxicity, low blood pressure
Calcium	1000 mg	2,500 mg	750 mg	2,500 mg	130 mg (calcium carbonate, dicalcium phosphate)	19 mg (from 140 mg calcium HMB monohydrate)	kidney stones, constipation
Iodine	150 mcg	1,110 mcg	150 mcg	600 mcg	150 mcg		thyroid dysfunction
Magnesium	420 mg	3,500 mg	375 mg	3,500 mg	55 mg		diarrhea, low blood pressure
Iron	8 mg	45 mg	8 mg	Undefined (45 mg)	0 mg	0 mg	iron overload, organ damage
Zinc	11 mg	40 mg	11 mg	40 mg	22 mg		nausea, copper deficiency
Selenium	55 mcg	400 mcg	55 mcg	300 mcg	200 mcg		hair loss, nail brittleness
Copper	900 mcg	10,000 mcg	900 mcg	5 mg	1.8 mg		liver damage, nausea
Manganese	2.3 mg	11 mg	2.3 mg	Undefined	5.8 mg		neurological effects
Molybdenum	45 mcg	2,000 mcg	45 mcg	0.6 mg (600 mcg)	45 mcg		gout-like symptoms
Vanadium	10 mcg	110 mcg	10 mcg	Undefined	0 mcg	0 mcg	kidney damage
Tin	10 mg	40 mg	10 mg	Undefined	0 mg	0 mcg	no known toxicity
Sodium	1,500 mg	2,300 mg	1,500 mg	Undefined	0 mg	0 mg	high blood pressure
Potassium	4,700 mg	10,000 mg	4,700 mg	Undefined	0 mg	0 mg	heart arrhythmias
Phosphorus	700 mg	4,000 mg	700 mg	Undefined	0 mg	0 mg	calcium imbalance
Nickel	100 mcg	1 mg	100 mcg	Undefined	0 mcg	0 mcg	allergic reactions
Silicon	20 mg	60 mg	20 mg	Undefined	0 mg	0 mg	no known toxicity
Chromium	35 mcg	100 mcg	35 mcg	Undefined	0 mcg	0 mcg	kidney, liver damage
Chloride	2,300 mg	3,400 mg	2,300 mg	Undefined	0 mg	0 mg	acid-base imbalance
Boron	3 mg	20 mg	3 mg	10 mg	0 mg	0 mg	nausea, reproductive issues
Beta-carotene	15 mg	100 mg	15 mg	Undefined (100 mg)	0 mg	0 mg	skin yellowing
Fluoride	4 mg	10 mg	4 mg	7 mg	0 mg	0 mg	tooth mottling, bone issues