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Biotin: RDA, 9-13 years old=20 mcg, 14-18 years of age=25 mcg, 19 years of age-older=25mcg. Biotin is considered to be non-toxic. Doses of 50 to 100 times the recommended intake have caused no ill effects. Still check with your primary physician when desiring to take high doses.
Choline Bitarate: (lecithin) Most people get enough of these nutrients in their daily diet--about 6 grams of lecithin and up to 1 gram of choline. Lecithin and choline deficiencies are rare. High doses of lecithin and choline can produce side effects as sweating, nausea, vomiting, bloating, and diarrhea. Extremely large doses of choline (10 grams a day) can cause a heart-rhythm abnormality.
Copper: The U.S. RDA for copper is 2 milligrams per day. (The U.S. RDA given is for adults, except pregnant or lactating women. Symptoms of Copper toxicity and imbalance are; arthritis, fatigue, adrenal burnout, insomnia, scoliosis, osteoporosis, heart disease, cancer, migraine headaches, seizures, fungal and bacterial infections including; yeast infection, gum disease, tooth decay, skin and hair problems and female organ conditions including uterine fibroids, endometriosis and others. Mental or emotional disorders related to copper imbalance include; spaciness, depression, mood swings, fears, anxiety, phobias, panic attacks, violence, autism, schizophrenia, and attention deficit disorder. Copper deficiency is associated with aneurysms, gout, anemia and osteoporosis. Interestingly, the symptoms of premenstrual tension are identical to the symptoms of copper imbalance.
Folic Acid: (b-12) In general, there is little danger of taking too much folic acid. Even though folate is regarded as a safe nutrient, which is not toxic to humans, the National Health and Medical Research Council (in Australia) has recommended an upper limit of 10 milligrams per day. Even with a 5-milligram supplement and a diet rich in natural folate and foods fortified with folic acid, this level is unlikely to be reached.
Iodine: age 11+ years -- 150 micrograms pregnant women -- 175 micrograms lactating women -- 200 micrograms. Iodine toxicity is rare. Very high intake of iodine can reduce the function of the thyroid gland. This can lead to weight gain.
Iron: The U.S. RDA for iron is 18 milligrams per day. (The U.S. RDA given is for adults, except pregnant or lactating women. In adults, high intakes of iron supplements are associated with constipation, nausea, vomiting, and diarrhea, especially when the supplements are taken on an empty stomach.
Manganese: Recommended Dietary Allowance (RDA) 2.5 to 5 mg is considered safe and adequate amount. There are no real risk of deficiency and overdose. Still check with your primary physician when desiring to take high doses.
Niacin: The U.S. RDA for niacin is 20 milligrams per day. (The U.S. RDA given is for adults, except pregnant or lactating women. Overdose of niacin consists of; flushing, abdominal pain, nausea, and vomiting.
Pantothenic Acid: (b-5) The FDA's reference daily intakes (RDI) for Pantothenic acid is 10 mg. Reported overdose symptom after intakes of 10 to 20g calcium pantothenic acid is diarrhea and failure of the body to metabolize other B vitamins.
Para-Amonobenzoic Acid: (Paba) No U. S. RDA or nutritional value established-Slowed respirations (in extremely high doses).
Riboflavin:(b-2) Daily intake (RDA) Adolescent and adult males: 1.2 mg. Males ages 51 and over: 1.0 mg. Adolescent and adult women: 1.0 to 1.1 mg. Women ages 51 and over: 0.9 mg. pregnant women: 1.4 mg. breast-feeding women: 1.5 mg. Overdose symptoms; No specific ones have been reported.
Thiamine: (B-1) Adolescent and adult males: 1.2 mg. adolescent and adult women: 1.0 to 1.1 mg. women ages 51 and over: 0.9 mg. pregnant women: 1.4 mg. breast-feeding women: 1.5 mg. Overdose Symptoms; No cases of thiamine overdose have been reported.
Vitamin A: RDA is 5,000 IU. Signs of toxicity usually appear only after sustained daily intakes exceeding 50,000 IU in adults. These doses are more than 10 times higher than the RDA and usually cannot be obtained from foods, except by the ingesting large amounts of liver or fish liver oils which are especially rich in vitamin A. Notice how much vitamin A is in your supplement, and if that is not more than 100% of the RDA, and if you are not eating lots of liver and fish oil, then you can rest assured that you are not overdosing on Vitamin A.
Vitamin B-12: Recommended Dietary Allowances RDA for adult males 2.0 mcg RDA for adult females 2.0 mcg RDA for children 7 to 10 years 1.4 mcg RDA for infants: 0.5 mcg RDA for pregnant and lactating women 2.6 mcg High dose; Vitamin B-12 is nontoxic to humans in doses exceeding the RDA by 10,000 times. Water-soluble vitamins in excess tend to be excreted in the urine, rather than stored in the tissues as are fat-soluble vitamins.
Zinc: If you are currently being treated with any of the following medications, you should not use zinc without first talking to your healthcare provider; Penicillamine, Nonsteroidal, Anti-inflammatory Drugs (NSAIDs), Immunosuppressant Medications, Hydralazine, Hormone Replacement Therapy (HRT), Antibiotics, Blood Pressure Medications, ACE Inhibitors. Daily Intake: High doses of zinc can cause anemia, Males 14 to 18 years: 11 mg (RDA) Females 14 to 18 years: 9 mg (RDA) Adult Males 19 years and older: 11 mg (RDA) Females 19 years and older: 8 mg (RDA) Pregnant females 14 to 18 years: 13 mg (RDA) Pregnant females 19 years and older: 11 mg (RDA) Breastfeeding females 14 to 18 years: 14 mg (RDA) Breastfeeding females 19 years and older: 12 mg (RDA) Therapeutic ranges (elemental zinc): Men: 30 to 60 mg daily Women: 30 to 45 mg daily Doses over this amount should be limited to only a few months under the supervision of a healthcare professional.
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