Vitamins Overview Table

Here the summary table from Thor’s Guide on Vitamins:

Vitamins Overview Table

Vitamin

F/W

Deficiency

Toxic

RDA UL
A (retinol)

F

N

Y

0.9mg
3,000 IU
3mg
10,000 IU
B1 (thiamine)

W

pS

N

1.2mg ND
B2 (riboflavin)

W

y

N

1.3mg ND
B3 (niacin)

W

N

Y

16mg 35mg
B5 (panthoth. ac.)

W

N

N

1.3mg ND
B6 (pyridoxine)

W

s

y

1.3mg 100mg
B7 (biotin)

W

s

N

30μg ND
B9 (folic acid)

W

N

Y

0.4mg 1mg
B12 (cobalamin)

W

pS

N

2.4μg ND
C (ascorbic ac.)

W

N

n

90mg
1,800 IU
2g
40,000 IU
D (colecalciferol)

F

PS

y

15μg
600 IU
100μg
4,000 IU
E (tocopherol)

F

s

y

15mg
22 IU
1g
1,500 IU
K

F

s

y

120μg ND

F/W: Fat soluble / water soluble

Deficiency: For Western countries only; N=not prevalent; P/p=significant/some cases of primary deficiency; S/s=significant/some cases of secondary deficiency

Toxicity: Y = yes, close to RDA; y = yes, but far from the RDA; n = no, except extremely far from the RDA; N = Not usually observed

RDA: Recommended daily intake under the DRI system

UL: Upper limit under the DRI system (ND = “Not Documented”)

DISCLAIMER: The usual disclaimer applies here in particular. Before you decide to supplement with vitamins – especially in higher doses – you should really seek professional advice. Just because no toxicity has been established does not mean that something is good, and, in any case, “Dosis sola venenum facit” – “the dose alone makes the poison” (Paracelsus). Use your head!

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