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 mg RE | 750 mcg | 3,000 mg | 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 | ||
| Vitamin C (Ascorbic acid) | 90 mg | 2,000 mg | 110 mg | Undefined | 203 mg | ||
| Vitamin D3 | 15 mcg (600 IU) | 100 mcg | 15 mcg | 100 mcg | 50 mcg | 50 mcg (2000 IU) | |
| Vitamin E | 15 mg | 1,000 mg | 13 mg (as a-tocopherol) | 300 mg | 15 mg | ||
| Vitamin K | 120 mcg | Undefined | 70 mcg | Undefined | 120 mcg | ||
| Thiamin (vB1) | 1.2 mg | Undefined | 1.3 mg | Undefined | 20 mg | ||
| Riboflavin (vB2) | 1.3 mg | 1.7 mg | 1.6 mg | Undefined | 20 mg | ||
| Niacin (vB3) | 16 mg NE | 35 mg NE | 1.6 mg | 900 mg | 40 mg | ||
| 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 | ||
| Biotin (vB7) | 30 mcg | Undefined (200 mcg) | 40 mcg | Undefined | 33 mcg | ||
| Pantothenic Acid (vB5) | 5 mg | Undefined (1,000 mg) | 5 mg | Undefined | 20 mg | ||
| Choline | 550 mg | 3,500 mg | 550 mg | 3,500 mg | 20 mg | ||
| Calcium | 1000 mg | 2,500 mg | 750 mg | 2,500 mg | 130 mg (calcium carbonate, dicalcium phosphate) | 140 mg
Calcium B-Hidroxy B-Methylbutyrate Monohdrate |
|
| Iodine | 150 mcg | 1,110 mcg | 150 mcg | 600 mcg | 150 mcg | ||
| Magnesium | 420 mg | 3,500 mg | 375 mg | 3,500 mg | 55 mg | ||
| Iron | 8 mg | 45 mg | 8 mg | Undefined (45 mg) | |||
| Zinc | 11 mg | 40 mg | 11 mg | 40 mg | 22 mg | ||
| Selenium | 55 mcg | 400 mcg | 55 mcg | 300 mcg | 200 mcg | ||
| Copper | 900 mcg | 10,000 mcg | 900 mcg | 5 mg | 1.8 mg | ||
| Manganese | 2.3 mg | 11 mg | 2.3 mg | Undefined | 5.8 mg | ||
| Molybdenum | 45 mcg | 2,000 mcg | 45 mcg | 0.6 mg (600 mcg) | 45 mcg | ||
| Vanadium | 10 mcg | 110 mcg | 10 mcg | Undefined | |||
| Tin | 10 mg | 40 mg | 10 mg | Undefined | |||
| Sodium | 1,500 mg | 2,300 mg | 1,500 mg | Undefined | |||
| Potassium | 4,700 mg | 10,000 mg | 4,700 mg | Undefined | |||
| Phosphorus | 700 mg | 4,000 mg | 700 mg | Undefined | |||
| Nickel | 100 mcg | 1 mg | 100 mcg | Undefined | |||
| Silicon | 20 mg | 60 mg | 20 mg | Undefined | |||
| Chromium | 35 mcg | 100 mcg | 35 mcg | Undefined | |||
| Chloride | 2,300 mg | 3,400 mg | 2,300 mg | Undefined | |||
| Boron | 3 mg | 20 mg | 3 mg | 10 mg | |||
| Beta-carotene | 15 mg | 100 mg | 15 mg | Undefined (100 mg) | |||
| Fluoride | 4 mg | 10 mg | 4 mg | 7 mg |