Vitamin supplements: Difference between revisions

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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.
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.
# Vitamin B6 (Pyridoxine)
#* RDV 100 mg
#* A possible side-effect when consumed: work as neurotoxin
#** Soreness or pain on hands


{| class="wikitable"
{| class="wikitable"
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|-
|-
|Vitamin A
|Vitamin A
|900 mcg
|900 mcg RE
|3,000 mg
|3,000 mg RE
|750 mcg
|750 mcg
|3,000 mg
|3,000 mg
Line 46: Line 41:
|Vitamin C (Ascorbic acid)
|Vitamin C (Ascorbic acid)
|90 mg
|90 mg
|
|2,000 mg
|110 mg
|110 mg
|Undefined
|Undefined
Line 55: Line 50:
|Vitamin D3
|Vitamin D3
|15 mcg (600 IU)
|15 mcg (600 IU)
|
|100 mcg
|15 mcg
|15 mcg
|100 mcg
|100 mcg
Line 64: Line 59:
|Vitamin E
|Vitamin E
|15 mg
|15 mg
|
|1,000 mg
|13 mg (as a-tocopherol)
|13 mg (as a-tocopherol)
|300 mg
|300 mg
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|Vitamin K
|Vitamin K
|120 mcg
|120 mcg
|
|Undefined
|70 mcg
|70 mcg
|Undefined
|Undefined
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|-
|-
|Riboflavin (vB2)
|Riboflavin (vB2)
|
|1.3 mg
|
|1.7 mg
|1.6 mg
|1.6 mg
|Undefined
|Undefined
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|-
|-
|Niacin (vB3)
|Niacin (vB3)
|
|16 mg NE
|
|35 mg NE
|1.6 mg
|1.6 mg
|900 mg
|900 mg
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|Folate (vB9)
|Folate (vB9)
|400 mcg DFE
|400 mcg DFE
|1000 mcg
|1,000 mcg
|330 mcg
|400 mcg
|
|1,000 mcg
|400 mcg DFE
|400 mcg DFE
|
|
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|-
|-
|Folic Acid (synthetic)
|Folic Acid (synthetic)
|
|400 mcg
|
|1,000 mcg
|
|400 mcg
|1000 mcg
|1,000 mcg
|240 mcg
|240 mcg
|
|
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|-
|-
|Biotin (vB7)
|Biotin (vB7)
|
|30 mcg
|
|Undefined (200 mcg)
|40 mcg
|40 mcg
|Undefined
|Undefined
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|Pantothenic Acid (vB5)
|Pantothenic Acid (vB5)
|5 mg
|5 mg
|
|Undefined (1,000 mg)
|5 mg
|5 mg
|Undefined
|Undefined
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|-
|-
|Choline
|Choline
|
|550 mg
|
|3,500 mg
|400 mg
|550 mg
|
|3,500 mg
|20 mg
|20 mg
|
|
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|Calcium
|Calcium
|1000 mg
|1000 mg
|
|2,500 mg
|
|750 mg
|2500 mg
|2,500 mg
|130 mg (calcium carbonate, dicalcium phosphate)
|130 mg (calcium carbonate, dicalcium phosphate)
|140 mg
|140 mg
Line 163: Line 158:
|-
|-
|Iodine
|Iodine
|
|150 mcg
|
|1,110 mcg
|
|150 mcg
|600 mcg
|600 mcg
|150 mcg
|150 mcg
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|-
|-
|Magnesium
|Magnesium
|
|420 mg
|
|3,500 mg
|
|375 mg
|250 mg
|3,500 mg
|55 mg
|55 mg
|
|
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|-
|-
|Iron
|Iron
|
|8 mg
|
|45 mg
|
|8 mg
|Undefined
|Undefined (45 mg)
|
|
|
|
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|-
|-
|Zinc
|Zinc
|
|11 mg
|
|40 mg
|
|11 mg
|25 mg
|40 mg
|22 mg
|22 mg
|
|
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|-
|-
|Selenium
|Selenium
|
|55 mcg
|
|400 mcg
|
|55 mcg
|300 mcg
|300 mcg
|200 mcg
|200 mcg
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|-
|-
|Copper
|Copper
|
|900 mcg
|
|10,000 mcg
|
|900 mcg
|5 mg
|5 mg
|1.8 mg
|1.8 mg
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|-
|-
|Manganese
|Manganese
|
|2.3 mg
|
|11 mg
|
|2.3 mg
|Undefined
|Undefined
|5.8 mg
|5.8 mg
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|Molybdenum
|Molybdenum
|45 mcg
|45 mcg
|
|2,000 mcg
|
|45 mcg
|0.6 mg (600 mcg)
|0.6 mg (600 mcg)
|45 mcg
|45 mcg
Line 235: Line 230:
|-
|-
|Vanadium
|Vanadium
|
|10 mcg
|
|110 mcg
|
|10 mcg
|Undefined
|Undefined
|
|
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|-
|-
|Tin
|Tin
|
|10 mg
|
|40 mg
|
|10 mg
|Undefined
|Undefined
|
|
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|-
|-
|Sodium
|Sodium
|
|1,500 mg
|
|2,300 mg
|
|1,500 mg
|Undefined
|Undefined
|
|
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|-
|-
|Potassium
|Potassium
|
|4,700 mg
|
|10,000 mg
|
|4,700 mg
|Undefined
|Undefined
|
|
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|-
|-
|Phosphorus
|Phosphorus
|
|700 mg
|
|4,000 mg
|
|700 mg
|Undefined
|Undefined
|
|
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|-
|-
|Nickel
|Nickel
|
|100 mcg
|
|1 mg
|
|100 mcg
|Undefined
|Undefined
|
|
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|-
|-
|Silicon
|Silicon
|
|20 mg
|
|60 mg
|
|20 mg
|Undefined
|Undefined
|
|
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|-
|-
|Chromium
|Chromium
|
|35 mcg
|
|100 mcg
|
|35 mcg
|Undefined
|Undefined
|
|
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|-
|-
|Chloride
|Chloride
|
|2,300 mg
|
|3,400 mg
|
|2,300 mg
|Undefined
|Undefined
|
|
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|-
|-
|Boron
|Boron
|
|3 mg
|
|20 mg
|
|3 mg
|10 mg
|10 mg
|
|
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|-
|-
|Beta-carotene
|Beta-carotene
|
|15 mg
|
|100 mg
|
|15 mg
|Undefined
|Undefined (100 mg)
|
|
|
|
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|-
|-
|Fluoride
|Fluoride
|
|4 mg
|
|10 mg
|
|4 mg
|7 mg
|7 mg
|
|

Latest revision as of 10:38, 18 July 2023

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 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
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