Humans need a certain daily intake of food supplements. This page summarizes recommended daily intakes by various health experts and agencies in order to provide an overview of recommended daily allowances of all vitamins and minerals.

Biotin (B-complex) 30 µg     

Biotin in food and as a supplement.  

Folate (B-complex)400 µg    

Folate in food and as a supplement.  

Doses larger than 400 µg may cause anaemia and may mask symptoms of a vitamin B12 deficiency.

Vitamin A 600 µg     

Vitamin A in food and as a supplement.       

Extremely high doses (>9000 mg) can cause dry, scaly skin, fatigue, nausea, loss of appetite, bone and joint pains and headaches.

Vitamin B1 (thiamin)

Vitamin B1 in food and as a supplement.

No toxic effects resulting from high doses have been observed.

Vitamin B2 (riboflavin)

Vitamin B2 in food and as a supplement.

Doses higher than 200 mg may cause urine color alteration.

Vitamin B3 (niacin) 18 mg   

Vitamin B3 in food and as a supplement.     

Doses larger than 150 mg may cause problems ranging from facial flushing to liver disease.

Vitamin B5 (patothenic acid) 6 mg

Vitamin B5 in food and as a supplement.     

Dose should not exceed 1200 mg; this may cause nausea and heartburn.

Vitamin B6 (pyridoxine) 2 mg         

Vitamin B6 in food and as a supplement.     

Doses larger than 100 mg may cause numbness and tingling in hands and feet.

Vitamin B12 (cobalamine) 6 µg       

Vitamin B12 in food and as a supplement.   

Doses larger than 3000 µg may cause eye conditions.

Vitamin C (ascorbic acid) 75 mg     

Vitamin C in food and as a supplement.       

No impacts of over dose have been proven so far.

Vitamin D (cholecalciferol) 5 µg     

Vitamin D in food and as a supplement.       

Large doses (>50 µg) obtained form food can cause eating problems and ultimately disorientation, coma and death.

Vitamin E (tocopherol) 10 mg         

Vitamin E in food and as a supplement.        

Doses larger than 1000 mg cause blood clotting, which results in increased likelihood of haemorrhage in some individuals.

Vitamin K      80 µg  

Vitamin K in food and as a supplement.       

Large doses of one form of vitamin K (menadione or K3) may result in liver damage or anaemia.

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