Appendix A: Comparison of Dietary Reference Intake Values (for adult men and women) and Daily Values for Micronutrients with the Tolerable Upper Intake Levels (UL), Safe Upper Levels (SUL), and Guidance Levels
This table compares the typical levels of recommended daily nutrient intake (RDA and AI), Tolerable Upper Intake Levels (ULs) and the United Kingdom’s Safe Upper Levels (SULs). The Recommended Dietary Allowance (RDA) and Adequate Intake (AI) values are considered to be levels of nutrient intake that meet or exceed the needs of practically all healthy people. The Daily Value amounts, that are currently used as reference values on food and supplement labels, are similar to the RDA/AI values, but differ in some cases. UL values are the amounts that are considered to be the maximum safe level of intake from food and supplements combined. SUL values are the maximum level of intake of a nutrient from dietary supplements that can be considered to be reasonably safe.
How much is too much?
Dietary Reference Intake Values (for adult men and women) for Micronutrientsa
|
Vitamins
|
|||
|
Nutrient
|
RDA/AIb (men / women) ages 31-50
|
ULc
|
Selected Potential Effects of Excess Intake
|
|
Vitamin A (mcg)
|
900 / 700
|
3000
|
Liver damage, bone & joint pain, dry skin, loss of hair, headache, vomiting |
|
beta-Carotene (mg)
|
–
|
–
|
Increased risk of lung cancer in smokers and those heavily exposed to asbestos |
|
Vitamin D (mcg)
|
15 (600 IU)
|
100 | Calcification of brain, arteries, increased blood calcium, loss of appetite, nausea |
|
Vitamin E (mg)
|
15
|
1000e
|
Deficient blood clotting |
|
Vitamin K (mcg)
|
120 / 90*
|
–
|
Red blood cell damage/anemia; liver damage |
|
Thiamin (B1) (mg)
|
1.2 / 1.1
|
–
|
Headache, nausea, irritability, insomnia, rapid pulse, weakness (7000+ mg dose) |
|
Riboflavin (B2) (mg)
|
1.3 / 1.1
|
–
|
Generally considered harmless; yellow discoloration of urine |
|
Niacin (B3) (mg)
|
16 / 14
|
35e
|
Liver damage, flushing, nausea, gastrointestinal problems |
|
Vitamin B6 (mg)
|
1.3
|
100
|
Neurological problems, numbness and pain in limbs |
|
Vitamin B12 (mcg)
|
2.4
|
– | |
|
Vitamin C (mg)
|
90 / 75
|
2000
|
Nausea, diarrhea, kidney stones |
|
Folate (mcg)
|
400
|
1000e
|
Masks B12 deficiency (which can cause neurological problems) |
|
Pantothenic acid (mg)
|
5*
|
–
|
Diarrhea & gastrointestinal disturbance (10,000+ mg/day) |
|
Biotin (mcg)
|
30*
|
–
|
No reports of toxicity from oral ingestion |
|
Choline (mcg)
|
550/425*
|
3500
|
Fishy body odor (trimethylaminuria), hepatotoxicity |
| Minerals | |||
|
Nutrient
|
RDA/AIb (men / women) ages 31-50
|
ULc
|
Selected Potential Effects of Excess Intake
|
|
Boron (mg)
|
–
|
20
|
Adverse effects on male and female reproductive system |
|
Calcium (mg)
|
1000
|
2500
|
Nausea, constipation, kidney stones |
|
Chloride (mg)
|
2300*
|
3600
|
Increased blood pressure in salt-sensitive individuals (when consumed as sodium chloride) |
|
Chromium (mcg)
|
35/25*
|
–
|
Potential adverse effects on liver and kidneys; picolinate form possibly mutagenic |
|
Cobalt (mg)
|
–
|
–
|
Cardiotoxic effects; not appropriate in a dietary supplement except as vitamin B-12 |
|
Copper (mcg)
|
900
|
10000
|
Gastrointestinal distress, liver damage |
|
Fluoride (mg)
|
4 / 3*
|
10
|
Bone, kidney, muscle, and nerve damage; supplement with professional guidance |
|
Germanium
|
–
|
–
|
Kidney toxin; should not be in a dietary supplement |
|
Iodine (mcg)
|
150
|
1100
|
Elevated thyroid hormone concentration |
|
Iron (mg)
|
8 / 18
|
45
|
Gastrointestinal distress, increased risk of heart disease, oxidative stress |
|
Magnesium (mg)
|
420 / 320
|
350d
|
Diarrhea |
|
Manganese (mg)
|
2.3 / 1.8*
|
11
|
Neurotoxicity |
|
Molybdenum (mcg)
|
45
|
2000
|
Gout-like symptom; joint pains; increased uric acid |
|
Nickel (mcg)
|
–
|
1000
|
Increased sensitivity of skin reaction to nickel in jewelry |
|
Phosphorus (mg)
|
700
|
4000
|
Alteration of parathyroid hormone levels; reduced bone mineral density |
|
Potassium (mg)
|
3400/2600*
|
–
|
Gastrointestinal damage |
|
Selenium (mcg)
|
55
|
400
|
Nausea, diarrhea, fatigue, hair and nail loss |
|
Silicon (mg)
|
–
|
–
|
Low toxicity; possibility of kidney stones |
|
Sodium (mg)
|
1500*
|
Increased blood pressure in salt-sensitive individuals (when consumed as sodium chloride) | |
|
Vanadium (mg)
|
–
|
1.8
|
Gastrointestinal irritation; fatigue |
|
Zinc (mg)
|
11 / 8
|
40
|
Impaired immune function, low HDL-cholesterol |
aDietary reference intakes tables. Government of Canada
b(RDA) = Recommended Dietary Allowance, AI = Adequate Intake, indicated with *
cUL = Tolerable Upper Intake Level The UL is the highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a given life-stage and sex group. Unless otherwise specified, the UL represents total intake from food, water, and supplements.
dThe UL for magnesium represents intake specifically from pharmacological agents and/or dietary supplements in addition to dietary intake.
e The ULs for vitamin E, niacin, and folate apply to synthetic forms obtained from supplements, fortified foods, or a combination of the two
*Represents adequate intake
