Ok as a lazy person I googled again and found mine is just under the DV but wont DV count stuff in my food also? so if my food (which is different from local food here) already has these stuff and me taking in more (just below DV) wouldnt i be taking too much?
VitaminsRecommended 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 anaemia and may mask symptoms of a vitamin B12 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 B1 (thiamin)
1,4 mg
Vitamin B1 in food and as a supplement
No toxic effects resulting from high doses have been observed
Vitamin B2 (riboflavin)
1,6 mg
Vitamin B2 in food and as a supplement
Doses higher than 200 mg may cause urine colour alteration
Vitamin B3 (niacin)
18 mg
Vitamin B3 in food and as a supplement
Doses larger than 150 mg may cause problems ranging from facial flushing to liver disease
Vitamin B5 (patothenic acid)
6 mg
Vitamin B5 in food and as a supplement
Dose should not exceed 1200 mg; this may cause nausea and heartburn
Vitamin B6 (pyridoxine)
2 mg
Vitamin B6 in food and as a supplement
Doses larger than 100 mg may cause numbness and tingling in hands and feet
Vitamin B12 (cobalamine)
6 µg
Vitamin B12 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 supplementLarge 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 K3) may result in liver damage or anaemia
MineralsRecommended daily intakeOver dosage
Boron
< 20 mg
No information found
Calcium
1000 mg
Doses larger than 1500 mg may cause stomach problems for sensitive individuals
Chlorine
3400 mg
(in chloride form)
No information found
Chromium
120 µg
Doses larger than 200 µg are toxic and may cause 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
Iron
15 mg
Doses larger than 20 mg may cause stomach upset, constipation and blackened stools
Magnesium
350 mg
Doses larger than 400 mg may cause stomach problems and diarrhoea
Manganese
5 mg
Excess manganese may hinder iron adsorption
Molybdenum
75 µg
Doses larger than 200 µg may cause kidney problems and copper deficiencies
Nickel
< 1 mg
Products containing nickel may cause skin rash in case of allergies
Phosphorus
1000 mg
Contradiction: the FDA states that doses larger than 250 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
Zinc
15 mg
Doses larger than 25 mg may cause anaemia and copper deficiency
Read more:
Recommended daily intake of vitamins and minerals
