Which Vitamins and Minerals to Closely watch RDA and ULs for?


#1

I’m sure everybody in here is trying to make a comprehensive list of what ingredients they should(n’t) have.

What Vitamins & Minerals do we need to make sure we DON’T surpass the RDA? Does anybody have a list?

So far I believe it’s mostly Iron and Manganese.

And what Vitamins do we not have to be concerned with how much we take?

I want to highlight the V&M’s that I should closely watch the percentages of on my spreadsheet…


#2

Vitamin A

Vitamin A RDA and Upper Limit (when toxicity is risk) are the following:

For children: 1,000 IU ages one to three (upper limit is 2,000 IU); 1,333 IU ages 4 - 8 (upper limit is 3,000 IU); and 2,000 IU for 9 - 13 (upper limit is 5,665 IU).

For nonpregnant women: 2,333 IU ages 14 through adulthood. (Upper limit is 9,335 IU for ages 14 - 18 and 10,000 IU for women over 19.)

For pregnant women: 2,500 IU for pregnant women under 18; 2,565 IU for pregnant women over 19. (Upper limit is 9,335 IU for ages 14 - 18 and 10,000 IU for women over 19. It should be noted that some experts recommend 8,000 IU as the upper limit during pregnancy.)

Warning: Use of preformed vitamin A, including the skin acne medication tretinoin (a vitamin A derivative), during pregnancy can cause birth defects.

For nursing women: 4,000 IU for nursing mothers under 18; 4,335 IU for nursing mothers over 19. (Upper limit is 9,335 IU for ages 14 - 18 and 10,000 IU for women over 19.)

For men: 3,000 IU ages 14 - 18; 3,000 IU for ages 19 and above. (Upper limit is 10,000 IU.)

Source: Vitamins - Introduction http://www.umm.edu/patiented/articles/what_vitamins_000039_1.htm#ixzz2V4qVv2Zy
University of Maryland Medical Center

Vitamin E: 1,000 IU if you’re using alpha tocopherol (same source as above).