Nutrient RDA UL* Experime Potential Main Best

ntal high toxic effects function food

dose** sources
Vitamin Men: 10,000 IU 3,000- Liver Healthy Foods
A 3,000 IU 10,000 IU toxicity, dry immune high in
Women: rough skin barriers and beta
2,300 IU and cracked epithelial carotene
lips, tissue, ,
irritability, growth, fortified
headache, reproductio foods,
birth defects n, bone and liver
red blood
cell
formation,
vision
Beta N.D. N.D. 5,000- Possibly Antioxidant, Orange,
carotene 25,000 IU increased source of yellow,
(as lung cancer vitamin A, red and
mixed in smokers, immune green
carotenoi harmless booster, vegetabl
ds) orange skin possible es and
colour cancer fruits
prevention,
vision
Vitamin 9-50 2,000 IU 1,000 IU Heart/liver/ki Calcium Fortifie
D years: dney toxicity, metabolism, d milk,
200 IU hypercalcemi bone fatty
51-70 a (excess mineralizati fish
years: calcium in on, possible
400 IU the blood) cancer
> 70 prevention
years:
600 IU
Osteopen
ia or
osteoporo
sis: 1,000
IU
Vitamin 22 IU 1,500 IU 200 IU Possible Antioxidant, Wheat
E increase in anticoagula germ,
heart disease, nt, vegetabl
excess protection e oils,
bleeding from heart nuts
 disease,
possible
cancer
prevention
Vitamin M: 120 N.D. N.D. Interaction Bone Green
K mcg with blood mineralizati leafy
W: 90 thinners on, blood vegetabl
mcg clotting es
Vitamin M: 90 mg 2,000 mg 500-2,000 Pro-oxidant, Antioxidant, Fruits
C W: 75 mg mg excess iron immunity, and
smokers absorption, antiviral in vegetabl
add 35 diarrhea test-tubes, es,
mg cancer especial
prevention, ly
increases peppers
iron and
absorption citrus
fruits
Thiamin M: 1.2 N.D. 30-100 mg Very high Energy Whole
e (B1) mg doses may metabolism, grains,
W: 0.9 promote mood, brown
mg tumour nervous rice,
growth system fortified
foods,
legumes
, pork,
oysters
Riboflavi M: 1.3 N.D. 30-100 mg N.D. Energy Dairy
n (B2) mg metabolism, products
W: 1.1 antioxidant, , leafy
mg possible greens,
migraine oysters
prevention
Niacin M: 16 mg 35 mg 500-1,000 Itching, skin Energy Poultry,
(nicotinic W: 14 mg mg flushing, metabolism, red
acid) Liver lowers LDL meat,
toxicity, cholesterol fish,
insulin and legumes
resistance triglycerides , peanut
, raises butter,
HDL nuts
cholesterol
Vitamin M: 1.3- 100 mg 100 mg Nerve Protein Meat,
B6 1.7 mg damage metabolism, fish,
W: 1.3- (neuropathy) immunity, poultry,
1.5 mg neurotransm eggs,
itter potatoes
synthesis ,
(e.g. fortified
serotonin cereals,
and peanuts,
dopamine), soybean
treats s
peripheral
neuropathy
and PMS
Folate 0.4 mg 1 mg 0.4 -1.0 High dose Cell Leafy
mg can mask B12 division, greens,
deficiency prevents legumes
leading to neural tube ,
nerve damage defects and oranges,
perhaps broccoli
other birth ,
defects, cauliflo
lowers wer
homocystei
ne, possible
cancer
prevention
Vitamin 2.4 mcg N.D. 1,000 mcg Rare cases of Cell Fish,
B12 weekly or eye damage division, shellfish
(cobalam monthly amino acid , meat,
in) for metabolism, fortified
deficiency nervous soy and
system, rice
mental milk,
function ferment
ed soy
products
Calcium 1,000- 2,500 mg 1,000- Calcium Bone Dairy
1,200 mg (from 1,500 mg deposits in mineralizati products
food and soft tissues on, muscle ,
suppleme contraction fortified
nts) soy and
rice
milk,
 fish
bones
Magnesi M: 400 350 mg 350 mg Diarrhea, Bone Whole
um mg decreased mineralizati grains,
W: 320 calcium on, active in nuts,
mg absorption more than green
300 vegetabl
chemical es,
reactions in legumes
the body
Iron M: 8 mg 45 mg Use only Iron overload Makes Meat,
W: 18 mg to treat disorders, hemoglobin legumes
iron- heart disease, which , tofu,
deficiency liver cirrhosis carries leafy
anemia oxygen, greens,
makes breakfas
energy in t cereals
the
mitochondri
a
Zinc M: 11 mg 40 mg 40 mg Immune Growth, Oysters,
W: 8 mg suppression, immunity, meat,
nausea, wound poultry,
metallic taste, healing, fish
copper taste, sperm
deficiency production,
antioxidant,
prostate
health
Selenium 55 mcg 400 mcg 100-400 Brittle hair Antioxidant, Whole
mcg and nails, immunity, grains
irritability, possible from
garlic breath, cancer seleniu
fatigue, prevention, m-rich
nausea viral soils,
infections poultry,
meat,
dairy
RDA: recommended daily allowance (from all sources); UL: upper tolerable limit
(from supplements only); N.D.: not determined; IU: international unit; mg: milligram;
mcg: microgram
* Caution should be exercised when taking doses above the UL.
** There is little to no evidence of efficacy for these doses. Discuss your options with
your physician and dietitian.