Safe Maximum Daily Dosages
Of essential/popular vitamins, minerals and cofactors in supplements including daily values.
VITAMINS |
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| DV+ | ||
| Vitamin A | (Retinol & its esters) 1.5 mg (5,000 IU) with high dietary retinol 3.0 mg (10,000 lUI with low dietary retinol |
5000 IU |
| Beta Carotene | (synthetic or naturally derived) 25 mg for non-smokers 0 mg for smokers 3.0 mg (10,000 lUI with low dietary retinol |
++ |
| Vitamin D | (D2 and D3) Ergocalciferol; Cholecalciferol 60 mcg (2,400 IU) (Note: Vitamin D3 is The preferred form) |
400 lU |
| Vitamin E | 1073 mg as RRR-alpha-tocopherol (1600 IU) | 30 lU |
| Vitamin K | (K1 and K2) (Phylloquinone, Phytonadione, Menaquinone) 10 mg |
80 mcg |
| Vitamin C | (Ascorbic Acid, Ascorbates) 2000 mg |
60 mg |
| Vitamin B1 | (Thiamin) 100 mg |
1.5 mg |
| Vitamin B2 | (Riboflavin) 200 mg |
1.7 mg |
| Niacinamide | (Nicotinamide, B3) 1500 mg |
20 mg |
| Niacin | (Nicotinic Acid, B3) 500 mg (based on liver and gastrointestinal toxicity) S.R. 250 mg (based on liver toxicity) |
20 mg |
| Vitamin B6 | (Pyridoxine) 100 mg |
2 mg |
| Folic Acid | 1000 mcg | 400 mcg |
| Vitamin B12 | (Cyanocobalamin) 3000 mcg |
6 mcg |
| Biotin | 2500 mcg | 300 mcg |
| Pantothenic Acid | 1000 mg | 10 mg |
MINERALS |
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| Calcium | 1500 mg | 1000 mg |
| Phosphorus | 1500 mg | 1000 mg |
| Magnesium | 400 mg | 400 mg |
| Potassium | 1500 mg (500 mg up to three times daily with meals.)
NOTE: The FDA does not allow more than 100 mg Potassium in a |
3500 mg |
| Boron | 6 mg | ++ |
| Chromium | (any form of trivalent Chromium) 1000 mcg |
120 mcg |
| Copper | 9 mg (Note: Cupric Oxide is a very poorly bioavailable source of Copper.) |
2 mg |
| Iodine | 500 mcg | 150 mcg |
| Iron | 60 mg with food 45 mg on empty stomach |
18 mg |
| Manganese | 10mg | 2 mg |
| Molybdenum | 350 mcg | 75 mcg |
| Selenium | 200 mcg | 70 mcg |
| Zinc | 30 mg (Note: Zinc oxide is a poorly bioavailable source of Zinc.) |
15 mg |
| ULS (2004) Council for Responsible Nutrition’s “Upper Level for Supplements” (Vitamin and Mineral Safety. 2nd Edition, CRN) No ULS has been determined for Vanadium, Nickel, Silicon + Daily Value |
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COFACTORS & NUTRACEUTICALS |
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| DV+ | ||
| L-Carnitine OSL (Observed Safe Level) – 2000 mg/day* “Risk assessment for carnitine” John N. Hathcock, et al Regulatory Toxicology and Pharmacology (2006) *Acetyl Carnitine 2732 mg/day – Propionyl Carnitine 2906 mg/day |
No DV | |
| Creatine Monohydrate OSL (Observed Safe Level) – 5 grams/day “Risk assessment for creatine monohydrate” Andrew Shao, et al Regulatory Toxicology and Pharmacology (2006) |
No DV | |
| Coenzyme Q10 OSL (Observed Safe Level) – 1200 mg/day “Risk assessment for Coenzyme Q10” John N. Hathcock, et al Regulatory Toxicology and Pharmacology (2006) |
No DV | |
| Lutein (all trans) OSL (Observed Safe Level) – 20 mg/day (equal to 40 mg Lutein Esters/day) “Risk assessment for the carotenoids lutein and Iycopene” Andrew Shao, et al Regulatory Toxicology and Pharmacology (2006) ULS 38 mg/day (extrapolation from animal data) |
No DV | |
| Lycopene OSL (Observed Safe Level) – 75 mg/day “Risk assessment for the carotenoids lutein and Iycopene” Andrew Shao, et a1 Regulatory Toxicology and Pharmacology (2006) ULS: 270 mg/day (extrapolation from animal data) |
No DV | |
| Choline UL (Tolerable Upper Limit) – 3500 mg/day From the Institute of Medicine, National Academy of Sciences USA. “Dietary Reference Intakes for Folate, Thiamin, Riboflavin, Niacin, Vitamin B12, Pantothenic Acid, Biotin and Choline”, Vol. 1. Washington, DC; NatI.Acad.Press. |
No DV | |
NUTRACEUTICALS |
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| DV+ | ||
| Glucosamine OSL (Observed Safe Level) – 2000 mg/day (either the Hydrochloride or the Sulfate). “Risk assessment for Glucosamine and Chondroitin Sulfate” John N. Hathcock, et al. Regulatory Toxicology and Pharmacology (2006) |
No DV | |
| Chondroitin Sulfate OSL (Observed Safe Level) – 1200 mg/day “Risk assessment for Glucosamine and Chondroitin Sulfate” John N. Hathcock, et al. Regulatory Toxicology and Pharmacology (2006) |
No DV | |
| Omega-3 Fatty Acids (EPA and DHA) OSL – 3000 mg/day ULS – 3000 mg/day “The Risk Assessment and Safety of 8ioactive Substances in Food Supplements” IADSA |
No DV | |
| + Daily Value
NOTE: OSL and UL levels are for adults unless otherwise indicated. |
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