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.
| 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 |