Vitamins

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rev: 06Jan13


Be aware there is change in process regarding vitamin recommendations. Older past literature list RDA (Recommended Dietary Allowances), amounts that were intended to reduce diseases caused by severe nutritional deficiencies.

New values have been determined with the intent of reducing and prevent chronic diseases. The result is a bunch of values grouped under the heading Dietary Reference Intakes (DRIs).

Estimated Average Requirement (EAR)
Recommended Dietary Allowance (RDA)
Adequate Intake (AI)
Tolerable Upper Intale Level (UL)

Vitamins are grouped by whether they dissolve in water or they dissolve in fat.
 

Water Soluble

Vitamins: Water Soluble
# Vitamin also called RDD*
Men		 RDD*
Women		 Max One+ units
1 B1 thiamine 1.2 1.1 unk 2.0 mg

2

 B2 riboflavin

1.3

1.1

unk

2.5

mg

3

 B3 niacin

16

14

35

25

mg

4

 B5 pantothenic acid 12.5

mg

5

 B6 pyridoxal, 
pyridoxamine,
pyridoxine

1.3

1.3

100

4

mg

6

 B12 cobalamin

2.4

2.4

unk

30

mcg

7

 biotin 

45

mcg
8 folic acid

folacin, 
folate,
pteroylglutamic

 400 400

1,000

 400

mcg

9

 choline
10 B 3a niacinamide,
nicotinamide,
nicotinic acid
11 B 5a pantethine
12 inositol
13 PABA paraaminobenzoic acid
14 B 15 pangamic acid
15 B T L-carnitine
16 B 17 laetrile
9 C ascorbic acid

90

75

2,000

75

 mg
10 bioflavinoids
11 betacarotene

30%
 

Fat Soluble

Vitamins: Fat Soluble
# Vitamin Other RDD*
Men		 RDD*
Women		 Max One+
1 A 3,000 2,300 10,000 3500 IU
2 D Not really a vitamin, but a hormone 400 400 2,000 400 IU
3 E

22
33

22
33

 1,500
1,100		 50 IU
4 K 90 120 unk 10 mcg

Minerals

Minerals
# Vitamin Other RDD*
Men		 RDD*
Women		 Max One+
1 Calcium 200 200 2,500 200 mg
2 Iron 0
3 Phosphorous

<100

<100

 4,000 48 mg
4 Copper 0.9 0.9 10 2 mg
5 Magnesium 100 100 350** 100 mg
6 Potassium 80 80 unk 80 mg
7 Selenium 55 55 400 140 mcg
8 Zinc 11 8 40 17 mg
9 Iodine 150 mcg
10 Manganese 3.5 mg
11 Chromium 160 mcg
12 Molybdenum 160 mcg
13 "Chloride" 72 mg
14 Boron 150 mcg
15 Silicon 2 mg
16 Vanadium 10 mcg

Other

Other
# Vitamin Other RDD*
Men		 RDD*
Women		 Max One+
1 Lycopene 350 mcg
2 Lutein 350 mcg
3 Coenzyme Q10

 

 

 250 mcg

  
  
* Recomended Daily Dose from Consumer Reports Feb. 2006 page 20.
One+: One Source 50 Plus multivitamins (exp. date 8-07)

Glossary

Oxidation
A chemical change where electrons are lost
Reduction
A chemical change where electrons are gained 
 

Sources

1. Consumer Reports: Multivitamins: What to avoid, how to choose. February 2006, p19-20.

Copyright 2003,2006 by Ken Westover at Cliff Canyon Publishing Co. All rights reserved.
This material may not be distributed without the written permission of the author.
  E-mail questions or comments to cliffcan@indra.com.
 
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