Friday, September 4, 2015

Vitamins and Minerals: RDA and Upper Limits


1-13 years*
14 years and above*
Vitamins
RDA
UL
RDA
UL
Vit A
1000-2000 IU
2000-6000 IU
1000-3000IU
9000-10000IU
Vit B1 (Thiamine)
0.5-0.9 mg
NE
1-1.4 mg
NE
Vit B2 (Riboflavin)
0.5-0.9 mg
NE
1-1.4 mg
NE
Vit B3 (Nicotinamide)
6-12 mg
10-20 mg
14-18 mg
30-35 mg
Vit B5 (Pantothenate)
2-4 mg
NE
5-7 mg
NE
Vit B6 (Pyridoxine)
0.5-1 mg
30-60 mg
1.2-2.0 mg
80-100 mg
Vit B9 (Folate)
150-300 mcg
300-600 mcg
400-600 mcg
800-1000 mcg
Vit B12 (Cyanocobalamin)
0.9-1.8 mcg
NE
2.4-2.8 mcg
NE
Vit C
15-45 mg
400-1200mg
65-120 mg
1800-2000 mg
Calcium
700-1300 mg
2500 mg
1000-1300 mg
2500 mg
Magnesium
80-240 mg
65-350 mg
310-420 mg
350 mg
Zinc
3-8 mg
7-23 mg
9-13 mg
34-40 mg
Copper
340-700 mcg
1000-5000mcg
890-1300 mcg
8000-10000 mcg
Iron**
7-10 mg
40 mg
8-27 mg
45 mg
* doses are given as a range. Please refer to specific dosing below for specific age/population
**higher doses only for deficiency
NE= no evidences for upper limit/adverse events. Refer to table below for maximum doses used in specific indications, RDA= recommended dietary allowances, UL=upper limit

Maximum doses for Vitamin B
Vit B1 (Thiamine)
·         lack of reports of adverse effects from high thiamin intakes (50 mg/day or more)
·         Higher doses used in Wernicke-Korsakoff syndrome (200-600mg)
·         rapid decline in absorption of thiamin at intakes above 5 mg
·         excessive intakes of thiamin could have adverse effects
Vit B2 (Riboflavin)
·         have no observable toxicity, possibly because riboflavin's solubility and capacity to be absorbed in the gastrointestinal tract are limited
·         higher doses have been used for management of migraine (200-400mg)
·         adverse effects from high riboflavin intakes from foods or supplements (400 mg/day for at least 3 months) have not been reported
Vit B12 (Cyanocobalamin)
·         low potential for toxicity
·         doses from 400-1000 mcg had been used without any adverse events

Dosing and Content based on Available Products (per ml)

Appeton ®

Syrup Multivitamin
Multi Elixir ®
Multivitamin Tablet
Wellsen®
B Complex Tablet
Age
Infants (0-12m)

No age recommendation
Adults and children above 7 years
Adults

Dosing
1 ml
5-10 ml OD
1-2 tablets
1-2 tablets
Vit A
1500 IU
400 IU
5000 IU
-
Vit B1
0.5mg
0.4mg
3.5mg
1mg
Vit B2
0.6mg
0.4mg
-
1.5mg
Vit B3
8mg
2 mg
15mg
10mg
Vit B5
-
1mg
4mg
-
Vit B6
0.4mg
0.2mg
1mg
-
Vit B12
2 mcg
5mcg
2mcg
-
Vit C
35mg
-
50mg
-
Vit D3
400 IU
80 IU
50 IU
-
Vit E
5 IU
-
-
-
Taurine
20 mg
-
-
-
L-lysine
20mg
-
-
-

Further reading :
Exact Age based RDA and Upper Limit

References:
  1. Dietary Reference Intakes Tables and Application from Institute of Medicine of the National Academy of Sciences, November 30 2010
  2. https://www.consumerlab.com/RDAs/#B12
  3. http://www-ksl.stanford.edu/people/kpfleger/multivitamins/nutrients_info.txt

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