vitamins

Do you know that too much vitamins can increase the risk of getting some diseases? Now you do the sum and see whether you have been overdosing on the consumption of certain vitamins.

Our body only requires vitamins in a small quantity, overdosing on vitamin intake may increase your risk of disease. Many researchers stated that supplements cannot fully correct a poor diet. The concern is to have vitamin in excess which may pose health concerns.

Information below may provide you with the knowledge regarding your vitamins consumption. Are you taking too much vitamins? Observe your daily diet and do your calculation.

Note: The figures stated herein for recommended dietary intake (RDI) is for a healthy adult, while the figures for Known Safe Level (KSL) are based upon the information from the UK Food Advisory Committee’s May 2003 report into minerals and vitamins. If you are worried, talk to your doctor.

Zinc

Function: Zinc is a trace mineral to hundreds of bodily processes such as sexual maturation, cell growth and immunity.

Source: cereal products

Toxic consequences: cramping, nausea and interference with the absorption of iron and copper

RDI (Recommended dietary intake) : 12 mg

KSL(Known Safe Level) : 25mg (for supplement form only)

Supplements may have up to 50mg of zinc

Typical diet provides 9.8-17mg plus 10mg from water (considering 2 liters of water a day)

Vitamin B6

Function: a water-soluble vitamin helps to enhance nervous and cardiovascular systems; builds protein, red blood cells and hormones

Source: potatoes, soy beans, banana, brown rice, milk

Toxic consequences: loss of muscle coordination in limbs, nerve damage

RDI: 0.9-1.9mg

Typical diet provides 2-3.9mg

Certain supplements may contain 250mg of vitamin B6

KSL: 14mg (the US upper safe level is 100mg)

Folate or Folic Acid

Function: a water-soluble vitamin essential for building genetic material, muscles, blood cells as well as for fecal development.

Source: legumes, green leafy vegetables

Toxic consequences: may mask vitamin B12 deficiency among elderly persons causing nerve damage

RDI: 200 mcg for normal adults, but 400mcg for pregnant moms

Typical diet provides 260-490mcg

Maximum recommended intake is 1500mcg, but 4000mcg for pregnant moms

Certain supplements may contain 500mcg of folic acid

Iron

Function: a trace mineral for transporting oxygen in the blood; immunity and energy production

Source: nuts, green vegetables, enriched cereals

Toxic consequences: nausea, vomiting, constipation and perhaps heart disease

RDI: 7mg but 12-16mg for premenopausal females

Typical diet provides 12-24mg plus 0.4mg from water (considering 2 liters of water a day)

Maximum recommended intake is 25mg

Certain supplements may contain 105mg of iron

Vitamin E

Function: a fat-soluble vitamin that aids in maintaining cell membranes; an essential antioxidant to protect against free radicals

Source: raw nuts, green leafy veggies, vegetable oils

Toxic consequences: gastrointestinal distress, headaches, double vision, fatigue, muscle weakness, increase in blood pressure.

RDI: 7-10mg

Typical diet may provide 8.5-18mg

KSL: 560mg

Certain supplements may contain 670mg of vitamin E

Vitamin A

Function: a fat-soluble vitamin vital to cell growth, reproductive system, immune and vision

Source: carrots, dairy products

Toxic consequences: increase risk of birth defects; may damage bone, liver and vision

RDI: 750mcg

Typical diet provides 525-6050mcg

Certain supplements may contain 1500mcg of vitamin A

Maximum recommended intake is 1000mcg

Beta-Carotene

Function: a fat-soluble vitamin that is converted to vitamin A in the body; immune booster and an antioxidant

Source: yellow fruits, green and yellow leafy veggies

Toxic consequences: (for supplements only) may increase risk of lung cancer among smokers

RDI: refer to vitamin A (6mcg equals to 1mcg vitamin A)

Typical diet provides 2300-7000mcg

Certain supplements contain 6000mcg of Beta-Carotene

KSL: 7000mg (for supplement form only), but no limit is fixed for the natural form

Selenium

Function: a trace mineral critical for many bodily processes; an antioxidant

Source: cereals, brazil nuts

Toxic consequences: numbness, loss of nails and hair, paralysis, pain

RDI: 85mcg for males, and 70mcg for females

Typical diet provides 39-100mcg

Certain supplements may contain up to 100mcg of selenium

KSL: 450mcg

Copper

Function: a trace mineral vital for the formation of collagen, the protein in connective tissue, skin and bones

Source: water, nuts

Toxic consequences: gastrointestinal disturbances

RDI: nutritionists advise to take up to 3mg a day

Typical diet may provide 1.4mg-3mg plus 6mg from water (considering 2 liters of water a day)

KSL: 10mg

Certain supplements may contain up to 10mg of copper

Vitamin C

Function: a water-soluble vitamin as well as antioxidant that help synthesis collagen, while protecting against free radicals

Source: leafy green veggies, citrus fruits

Toxic consequences: flatulence, diarrhea and gastrointestinal effects

RDI: 30-40mg

Typical diet may provide 64-160mg

Certain supplements may contain 1000mg of vitamin C

Maximum recommended intake is 1000mg

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