Vitamins & Minerals

As a part of self-improvement, it can be important to take vitamin/mineral tablets. Even though an RDA weight or quantity is given for most of the vitamins and minerals, sometimes it is alright to take above the RDA as long as it is well within a good safety margin the maximum tolerable dose. This may vary depending on sex, age, body type and health status of individuals (which includes pregnancy). Needless to say that it is always advisable to get an expert opinion if in doubt. If you have a health condition or you are pregnant please approach supplements with caution and if one feels that supplements are necessary then please seek the advice of a nutritionist or any other appropriate type of health professional.

I have been taking vitamins/mineral on and off during various times in my life which have been patchy. I started taking my vitamins/minerals consistently since 2014 where I took several different types of vitamins/minerals and used a pill organizer to keep the different tablets. For some, when the tablets in are in the bottles there can be inconsistency as to how often one takes them. As for me, having a tablet box helped me to make sure that I took what I liked to take every single day. It may take some time to organize the tablets in the different small boxes in the set, but when that is sorted the rest becomes very easy. I did have some hiatuses too, but my key to being consistent with taking daily tablets was to get several tablet boxes.

Here are the RDA and maximum tolerable doses of the different vitamins and minerals based on information from sources. I have tried to list here as much as possible even though this is not an exhaustive list. I hope to add more to the list with time and please do contribute by mentioning any vitamins or minerals or any other kind of micronutrient and give their RDA doses if possible. Doses have been given for adults (i.e those who are older than 19 years of age).

RDA = Recommended Daily Allowance
TUIL = Tolerable Upper Intake Level
F = Females
M = Males
mcg = micrograms
mg = milligrams
IU - international units
SE - side effects

VITAMINS

• VITAMIN A
  • RDA - F 700 mcg (2300 IU), M 900 mcg (3000 IU)
  • TUIL - 3000 mcg (10 000 IU) (> 3x RDA)

• VITAMIN D
  • RDA - 15 mcg (600 IU) (> 70yrs 20mcg (800 IU))
  • TUIL - 100 MCG (4 000 IU) (> 6x RDA)

• VITAMIN E
  • RDA - 15 mg (22.4 IU)
  • TUIL - 1 000 mg (1 500 IU) (> 66x RDA)

• VITAMIN B COMPLEX
• VITAMIN B1 (THIAMINE)
  • RDA - F 1.1 mg, M 1.2 mg
  • TUIL - not confirmed, no SE even at 50 mg (> 41x RDA)
• VITAMIN B2 (RIBOFLAVIN)
  • RDA - F 1.1 mg, M 1.3 mg
  • TUIL - not confirmed, no SE even at 400 mg (> 307x RDA)
• VITAMIN B3 (NIACIN)
  • RDA - F 14 mg, M 16 mg
  • TUIL - 35 mg (> 2x RDA)*
• VITAMIN B5 (PANTOTHENIC ACID)
  • RDA - 5 mg
  • TUIL - not confirmed
• VITAMIN B6 (PYRIDOXINE)
  • RDA - 1.3 mg (> 51yrs F 1.5 mg, M 1.7 mg)
  • TUIL - 100 mg (> 58x RDA)
• VITAMIN B7 (BIOTIN)
  • RDA - 30 mcg
  • TUIL - not confirmed, no significant SE even at 10 mg (10 000 mcg) (> 333x RDA)
• VITAMIN B9 (FOLATE)
  • RDA - 200 mcg
  • TUIL - 1 000 mcg (> 5x RDA)
• VITAMIN B12 (COBALAMINS)
  • RDA - 2.4 mcg
  • TUIL - not confirmed

• VITAMIN C
  • RDA - F 75 mg, M 90 mg
  • TUIL - 2 000 mg (> 22x RDA)

• VITAMIN K
  • RDA - F 90 mcg, M 120 mcg
  • TUIL - not confirmed

MINERALS

• CALCIUM
  • RDA - 1 000 mg
  • TUIL - 2 500 mg (> 2x RDA)

• MAGNESIUM
  • RDA - F 310 mg, M 400 mg
  • TUIL - can go beyond 500 mg

• IRON
  • RDA - 8 mg (F adults who menstruate 18 mg)
  • TUIL - 45 mg (> 5x RDA)

• ZINC
  • RDA - F 8 mg, M 11 mg
  • TUIL - 40 mg (> 3x RDA)

• COPPER
  • RDA - 900 mcg
  • TUIL - 10 000 mcg (> 11x RDA)

• MANGANESE
  • RDA - F 1.8 mg, M 2.3 mg
  • TUIL - 11 mg (> 4x RDA)

• SELENIUM
  • RDA - 55 mcg
  • TUIL - 400 mcg (> 7x RDA)

• CHROMIUM
  • RDA - F 25 mcg, M 35 mcg
  • TUIL - not confirmed

• MOLYBDENUM
  • RDA - 45 mcg
  • TUIL - 2 000 mcg (> 44x RDA)

• IODINE
  • RDA - 150 mcg
  • TUIL - 1 100 mcg (> 7x RDA)

* unpleasant, rather than a toxic, side effect

REFERENCES / SOURCES:
VITAMINS

• Vitamin A
  • https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
  • https://www.webmd.com/vitamins/ai/ingredientmono-964/vitamin-a
  • https://www.mayoclinic.org/drugs-supplements-vitamin-a/art-20365945
• Vitamin D
  • https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
  • https://www.webmd.com/vitamins/ai/ingredientmono-929/vitamin-d
  • https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
• Vitamin E
  • https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
  • https://www.webmd.com/vitamins/ai/ingredientmono-954/vitamin-e
  • https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144
• Vitamin B Complex
• Vitamin B1 (thiamine)
  • https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
  • https://www.webmd.com/vitamins/ai/ingredientmono-965/thiamine-vitamin-b1
  • https://www.mayoclinic.org/drugs-supplements-thiamin/art-20366430
• Vitamin B2 (riboflavin)
  • https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
  • https://www.webmd.com/vitamins/ai/ingredientmono-957/riboflavin
  • https://www.mayoclinic.org/drugs-supplements/riboflavin-oral-route/description/drg-20065810
• Vitamin B3 (niacin)
  • https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
    
  • https://www.webmd.com/vitamins/ai/ingredientmono-924/niacin-and-niacinamide-vitamin-b3
    
  • https://www.mayoclinic.org/drugs-supplements-niacin/art-20364984
• Vitamin B5 (pantothenic acid)
  • https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
    
  • https://www.webmd.com/vitamins/ai/ingredientmono-853/pantothenic-acid-vitamin-b5
    
  • https://www.mayoclinic.org/drugs-supplements/pantothenic-acid-oral-route/description/drg-20065349
• Vitamin B6 (pyridoxine)
  • https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
    
  • https://www.webmd.com/vitamins/ai/ingredientmono-934/pyridoxine-vitamin-b6
    
  • https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468
• Vitamin B7 (biotin)
  • https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
    
  • https://www.webmd.com/vitamins/ai/ingredientmono-313/biotin
    
  • https://www.mayoclinic.org/drugs-supplements/biotin-oral-route/description/drg-20062359
• Vitamin B9 (folate)
  • https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
    
  • https://www.webmd.com/vitamins/ai/ingredientmono-1017/folic-acid
    
  • https://www.mayoclinic.org/drugs-supplements-folate/art-20364625
• Vitamin B12 (cobalamins)
  • https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
  • https://www.webmd.com/diet/vitamin-b12-deficiency-symptoms-causes#1
    
  • https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663
• Vitamin C
  • https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
  • https://www.webmd.com/diet/features/the-benefits-of-vitamin-c#1
    
  • https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932
• Vitamin K
  • https://ods.od.nih.gov/factsheets/vitaminK-HealthProfessional/
  • https://www.webmd.com/vitamins-and-supplements/supplement-guide-vitamin-k#1
    
  • https://www.mayoclinic.org/drugs-su...ute-parenteral-route/description/drg-20069592

MINERALS

• Calcium
  • https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
  • https://www.webmd.com/vitamins/ai/ingredientmono-781/calcium
    
  • https://www.mayoclinic.org/healthy-...ing/in-depth/calcium-supplements/art-20047097
• Magnesium
  • https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  • https://www.webmd.com/vitamins/ai/ingredientmono-998/magnesium
    
  • https://www.mayoclinic.org/drugs-su...ute-parenteral-route/description/drg-20070730
• Iron
  • https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
  • https://www.webmd.com/vitamins/ai/ingredientmono-912/iron
• Zinc
  • https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
  • https://www.webmd.com/vitamins/ai/ingredientmono-982/zinc
    
  • https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112
• Copper
  • https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/
  • https://www.webmd.com/vitamins/ai/ingredientmono-902/copper
    
  • https://www.mayoclinic.org/drugs-su...ute-parenteral-route/description/drg-20070120
• Manganese
  • https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/
  • https://www.webmd.com/vitamins/ai/ingredientmono-182/manganese
    
  • https://www.mayoclinic.org/drugs-su...ute-parenteral-route/description/drg-20070154
• Selenium
  • https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
  • https://www.webmd.com/vitamins/ai/ingredientmono-1003/selenium
    
  • https://www.mayoclinic.org/drugs-supplements/selenium-supplement-oral-route/description/drg-20063649
• Chromium
  • https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/
  • https://www.webmd.com/vitamins/ai/ingredientmono-932/chromium
    
  • https://www.mayoclinic.org/drugs-su...ute-parenteral-route/description/drg-20070098
• Molybdenum
  • https://ods.od.nih.gov/factsheets/Molybdenum-HealthProfessional/
  • https://www.webmd.com/vitamins/ai/ingredientmono-1249/molybdenum
• Iodine
  • https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
  • https://www.webmd.com/vitamins/ai/ingredientmono-35/iodine

 

If anyone feels like they like to add any names of ingredients or supplements then please comment here.

 

Any other suggestions please do add here in this section.

 

Of course, if one can get it by diet alone then this is best. But this is just an alternative option.

 

Yes I also like to educate myself on this more. I hope I am not one of them, but in case I was maybe I would have got a deficiency by now so I may be not.

Also more than 500 days is superb! Thats awesome!