How much is too much (vitamin supplement)? Table of data...
Just read an article outlining the upper limits of supplement amounts. Something to consider to make sure we are not overdoing it. I stopped taking calcium supplements a while ago as I was very high consistently, but still struggle with iron. Not sure if we have any absorption issues to speak of, although certainly not the issues faced by the RNY folks.
How much is too much?
What it takes to overdose on vitamins and minerals.
|
Nutrient |
Recommended daily intake |
Safe upper limit |
|
|
|
Men |
Women |
|
|
Vitamin A |
3,000 IU |
2,300 IU |
10,000 IU |
|
Niacin (B3) |
16 mg |
14 mg |
35 mg |
|
Folate (folic acid) |
400 mcg |
400 mcg |
1,000 mcg |
|
Vitamin C |
90 mg |
75 mg |
2,000 mg |
|
Vitamin D |
600 IU ages 19 to 70; 800 IU ages 71 and up |
600 IU ages 19 to 70; 800 IU ages 71 and up |
|
|
Vitamin E |
22 IU (natural) |
22 IU (natural) |
1,500 IU (natural) |
|
Vitamin K |
120 mcg |
90 mcg |
Not established |
|
|
|
|
|
| MINERALS | |||
|
Calcium |
1,000 mg ages 19 to 70; 1,200 mg ages 70 and up |
1,000 mg ages 19 to 50; 1,200 mg ages 51 and up |
2,500 mg through age 50; 2,000 mg ages 51 and up |
|
Magnesium |
420 mg |
320 mg |
350 mg (from supplements only) |
|
Potassium |
4,700 mg |
4,700 mg |
Not established |
|
Selenium |
55 mcg |
55 mcg |
400 mcg |
|
Zinc |
11 mg |
8 mg |
40 mg |
Source: Institute of Medicine and the Office of Dietary Supplements, National Institutes of Health.
) Editor's Note: A version of this article appeared in the September 2012 issue of Consumer Reportsmagazine with the headline "Vitamins & Supplements."
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I just wanted to say the vitamin D3 posting is wrong. Not sure on the others but I am positive on the D3 because I have done much research in that area and I am severely deficient each year because I don't get enough sun. I am supposed to get a minunim of 2000 IU of D3 daily and I take it with my calcium so it will fully absorb. I normally take 4000-5000 IU in the winter months because I never get any sun then. The safe upper limit of D3 is unknown but you should have your vitamin levels in your blood checked every 4-6 months.
http://www.vitamindcouncil.org/about-vitamin-d/what-is-vitamin-d/vitamin-d-toxicity/
this is a good website to lookup other vitamin levels and safeness as well.
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