What it takes to overdose on vitamins and minerals. Source: Institute of Medicine and the Office of Dietary Supplements, National Institutes of Health.
Nutrient
Recommended daily intake
Safe upper limit
(all sources)
Men
Women
Vitamin A
3,000 IU
2,300 IU
10,000 IU
Niacin (B3)
16 mg
14 mg
35 mg
Folate (folic acid)
400 mcg
400 mcg
1,000 mcg
Vitamin C
90 mg
75 mg
2,000 mg
Vitamin D
600 IU ages 19 to 70;
800 IU ages 71 and up
600 IU ages 19 to 70;
800 IU ages 71 and up
Vitamin E
22 IU (natural)
33 IU (synthetic)
22 IU (natural)
33 IU (synthetic)
1,500 IU (natural)
1,100 IU (synthetic)
Vitamin K
120 mcg
90 mcg
Not established
MINERALS
Calcium
1,000 mg ages 19 to 70;
1,200 mg ages 70 and up
1,000 mg ages 19 to 50;
1,200 mg ages 51 and up
2,500 mg through age 50;
2,000 mg ages 51 and up
Magnesium
420 mg
320 mg
350 mg
(from supplements only)
Potassium
4,700 mg
4,700 mg
Not established
Selenium
55 mcg
55 mcg
400 mcg
Zinc
11 mg
8 mg
40 mg
Note: A version of this article appeared in the September 2012 issue of Consumer Reports magazine
with the headline "Vitamins & Supplements."
.
