intake

Recommended daily intake of vitamins and minerals

Humans need a certain daily intake of food supplements. This page summarizes recommended daily intakes by various health experts and agencies in order to provide an overview of recommended daily allowances of all vitamins and minerals.

Table For Recommended daily intakes of various food supplements

Vitamins Recommended daily intake

Vitamins informational pages

Over dosage (mg or µg/d)

Biotin
(B-complex)

30 µg Biotin in food and as a supplement No information found

Folate
(B-complex)

400 µg Folate in food and as a supplement Doses larger than 400 µg may cause anemia and may mask symptoms of a vitamin B-12 deficiency
Vitamin A 600 µg Vitamin A in food and as a supplement Extremely high doses (>9000 mg) can cause dry, scaly skin, fatigue, nausea, loss of appetite, bone and joint pains and headaches

Vitamin B-1 (thiamin)

1,4 mg Vitamin B-1 in food and as a supplement No toxic effects resulting from high doses have been observed

Vitamin B-2(riboflavin)

1,6 mg Vitamin B-2  in food and as a supplement Doses higher than 200 mg may cause urine colour alteration

Vitamin B-3 (niacin)

18 mg Vitamin B-3 in food and as a supplement Doses larger than 150 mg may cause problems ranging from facial flushing to liver disease

Vitamin B-5 (patothenic acid)

6 mg Vitamin B-5 in food and as a supplement Dose should not exceed 1200 mg; this may cause nausea and heartburn

Vitamin B-7 (pyridoxine)

2 mg Vitamin B-7 in food and as a supplement Doses larger than 100 mg may cause numbness and tingling in hands and feet

Vitamin B-12 (cobalamine)

6 µg Vitamin B-12- in food and as a supplement Doses larger than 3000 µg may cause eye conditions

Vitamin C (ascorbic acid)

75 mg Vitamin C in food and as a supplement No impacts of over dose have been proven so far

Vitamin D (cholecalciferol)

5 µg Vitamin D in food and as a supplement Large doses (>50 µg) obtained form food can cause eating problems and ultimately disorientation, coma and death

Vitamin E (tocopherol)

10 mg Vitamin E in food and as a supplement Doses larger than 1000 mg cause blood clotting, which results in increased likelihood of haemorrhage in some individuals
Vitamin K 80 µg Vitamin K in food and as a supplement Large doses of one form of vitamin K (menadione or K) may result in liver damage or anemia

Notes

1- The above-stated values are not meant for diagnosis, these are mainly reference values for informational purposes.

2- Most of these values are based on a 2000 calorie intake for people of 4 or more years of age. This reference is applied because it approximates the caloric requirements for postmenopausal women. This group has the highest risk for excessive intake of calories and fat.

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