Vitamin A: 5000 SI

Hamil: 6000 SI

Vit D: 300-400 si

Hamil : 400 si

Vit c :50-60 mg

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 1: Recommended daily intakes of various food supplements

Vitamins
Recommended
Vitamins informational Over dosage (mg or µg/d)
daily intake
pages
Biotin in food
Biotin
30 µg and as a No information found
(B-complex)
supplement
Folate in food Doses larger than 400 µg may cause anaemia
Folate
400 µg and as a and may mask symptoms of a vitamin B12
(B-complex)
supplement deficiency
Vitamin A in Extremely high doses (>9000 mg) can cause
Vitamin A 600 µg food and as a dry, scaly skin, fatigue, nausea, loss of
supplement appetite, bone and joint pains and headaches
Vitamin B1 in
Vitamin B1 No toxic effects resulting from high doses
1,4 mg food and as a
(thiamin) have been observed
supplement
Vitamin B2 in
Vitamin B2 Doses higher than 200 mg may cause urine
1,6 mg food and as a
(riboflavin) colour alteration
supplement
Vitamin B3 in Doses larger than 150 mg may cause
Vitamin B3
18 mg food and as a problems ranging from facial flushing to liver
(niacin)
supplement disease
Vitamin B5 in
Vitamin B5 Dose should not exceed 1200 mg; this may
6 mg food and as a
(patothenic acid) cause nausea and heartburn
supplement
Vitamin B6 2 mg Vitamin B6 in Doses larger than 100 mg may cause
 food and as a
(pyridoxine) numbness and tingling in hands and feet
supplement
Vitamin B12 in
Vitamin B12 Doses larger than 3000 µg may cause eye
6 µg food and as a
(cobalamine) conditions
supplement
Vitamin C in
Vitamin C No impacts of over dose have been proven so
75 mg food and as a
(ascorbic acid) far
supplement
Vitamin D in Large doses (>50 µg) obtained form food can
Vitamin D
5 µg food and as a cause eating problems and ultimately
(cholecalciferol)
supplement disorientation, coma and death
Vitamin E in Doses larger than 1000 mg cause blood
Vitamin E
10 mg food and as a clotting, which results in increased likelihood
(tocopherol)
supplement of haemorrhage in some individuals
Vitamin K in Large doses of one form of vitamin K
Vitamin K 80 µg food and as a (menadione or K3) may result in liver damage
supplement or anaemia
Recommended
Minerals Over dosage
daily intake
Boron < 20 mg No information found
Doses larger than 1500 mg may cause stomach problems for
Calcium 1000 mg
sensitive individuals
3400 mg
Chlorine (in chloride No information found
form)
Doses larger than 200 µg are toxic and may cause
Chromium 120 µg
concentration problems and fainting
Copper 2 mg As little as 10 mg of copper can have a toxic effect
Fluorine 3,5 mg No information found
Iodine 150 µg No information found
Doses larger than 20 mg may cause stomach upset,
Iron 15 mg
constipation and blackened stools
Doses larger than 400 mg may cause stomach problems and
Magnesium 350 mg
diarrhoea
Manganese 5 mg Excess manganese may hinder iron adsorption
Doses larger than 200 µg may cause kidney problems and
Molybdenum 75 µg
copper deficiencies
Products containing nickel may cause skin rash in case of
Nickel < 1 mg
allergies
Contradiction: the FDA states that doses larger than 250 mg
Phosphorus 1000 mg
may cause stomach problems for sensitive individuals
Potassium 3500 mg Large doses may cause stomach upsets, intestinal problems or
 heart rhythm disorder
Selenium 35 µg Doses larger than 200 µg can be toxic
Sodium 2400 mg No information found
Vanadium < 1,8 mg No information found
Doses larger than 25 mg may cause anaemia and copper
Zinc 15 mg
deficiency
Notes

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

- 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.

- Values on labels are stated Daily Reference values (DRV) of Recommended Daily Intake
(RDI). The RDI is a renewed value referring to the old Recommended Dietary Allowance
(RDA). All values in this table are new RDI values.

- Maximum values are based on Food and Drug Administration (FDA) values, the World Health
Organization (WHO), BBC Health values, the European Union Directive (based on FDA values)
and values from various other governmental and private agencies in the USA and the UK.

- Values from the World Health Organization (WHO) may be somewhat lower than those of the
FDA for various vitamins and minerals. Examples of differences (WHO values to FDA values):
Mg: -60 mg, Vitamin B6: -0,5 mg, Vitamin B12: -4 µg, vitamin C: -15 mg, Vitamin K: -35 mg,
folate: -220 µg.

- Elements that have a recommended daily intake within µg range are sometimes referred to as
trace elements (e.g. copper, chromium, selenium).

Read more: http://www.lenntech.com/recommended-daily-intake.htm#ixzz1Ehm6vmMf

Food labeling reference tables

DVs used by the FDA for the following macronutrients are Daily Reference Values(DRV).[2][3]

For people four years or older, eating 2,000 calories per day, the DRV's are:

Total Fat 65 g

Saturated Fatty Acids 20 g

Cholesterol 300 mg

Sodium 2300 mg

Potassium 4700 mg

Total Carbohydrate 300 g

Fiber 25 g

Protein 50 g

For vitamins and minerals, the RDIs are given in the following table, along with the more recent
RDAs of the Dietary Reference Intakes (maximized over sex and age groups):[4]

Nutrient RDI highest RDA of DRI

Vitamin A 5000 IU 3000 IU

Vitamin C 60 mg 90 mg

Calcium 1000 mg 1300 mg

Iron 18 mg 18 mg

Vitamin D 400 IU 600 IU

Vitamin E 30 IU 15 mg (33 IU of synthetic)

Vitamin K 80 μg 120 μg

Thiamin 1.5 mg 1.2 mg

Riboflavin 1.7 mg 1.3 mg

Niacin 20 mg 16 mg

Vitamin B6 2 mg 1.7 mg
Folate 400 μg 400 μg

Vitamin B12 6 μg 2.4 μg

Biotin 300 μg 30 μg

Pantothenic acid 10 mg 5 mg

Phosphorus 1000 mg 1250 mg

Iodine 150 μg 150 μg

Magnesium 400 mg 420 mg

Zinc 15 mg 11 mg

Selenium 70 μg 55 μg

Copper 2 mg 900 μg

Manganese 2 mg 2.3 mg

Chromium 120 μg 35 μg

Molybdenum 75 μg 45 μg

Chloride 3400 mg 2300 mg