viet1976
12-03-2003, 10:18 PM
Nutrition labels often contain a "Recommended Daily Value" set by the Food & Drug Administration. But some people overdo the amount of nutrients they take in each day. And getting too much of certain nurtrients on a regular basis can be just a dangerous as getting too little. The National Academies' Instiute of Medicine (IOM) has set dietary guidelines and limits that are much more current and useful.
Calcium: Recommended Daily Value = 1,000 mg; Limit = 2,500 mg; Overdose Risks = Kidney stones, kidney damage; reduced nutrient absorption
Folic acid: Recommended Daily Value = 400 mcg; Limit = 1,000 mcg; Overdose Risks = Masking B12 deficiency, which can damage nerves
Iron: Recommended Daily Value = 18 mg; Limit = 45 mg; Overdose Risks = Constipation, diarrhea, nausea, vomiting
Magnesium: Recommended Daily Value = 400 mg; Limit = 350 mg; Overdose Risks = diarrhea
Niacin: Recommended Daily Value = 20 mg; Limit = 35 mg; Overdose Risks = Flushing; gastrointestinal distress
Selenium: Recommended Daily Value = 70 mcg; Limit = 400 mcg; Overdose Risks = Breakage or loss of hair and nails
Vitamin A: Recommended Daily Value = 5,000 IU mcg; Limit = 10,000 IU; Overdose Risks = Liver damage; bone fractures; birth defects
Vitamin B6: Recommended Daily Value = 2 mg; Limit = 100 mg; Overdose Risks = Nerve damage in the feet and hands
Vitamin C: Recommended Daily Value = 60 mg; Limit = 2,000 mg; Overdose Risks = Diarrhea, abdominal cramps, nausea; possible increased risk of kidney stones
Vitamin D: Recommended Daily Value = 400 IU mcg; Limit = 2,000 IU; Overdose Risks = Excessive blood calcium levels; possible damage to kidneys and other organs
Vitamin E: Recommended Daily Value = 30 IU; Limit = 1,100 IU (synthetic); 1,500 IU (natural); Overdose Risks = Increased bleeding in people taking anticlotting drugs
Zinc: Recommended Daily Value = 15 mg; Limit = 40 mg; Overdose Risks = Reduced copper levels in blood
Calcium: Recommended Daily Value = 1,000 mg; Limit = 2,500 mg; Overdose Risks = Kidney stones, kidney damage; reduced nutrient absorption
Folic acid: Recommended Daily Value = 400 mcg; Limit = 1,000 mcg; Overdose Risks = Masking B12 deficiency, which can damage nerves
Iron: Recommended Daily Value = 18 mg; Limit = 45 mg; Overdose Risks = Constipation, diarrhea, nausea, vomiting
Magnesium: Recommended Daily Value = 400 mg; Limit = 350 mg; Overdose Risks = diarrhea
Niacin: Recommended Daily Value = 20 mg; Limit = 35 mg; Overdose Risks = Flushing; gastrointestinal distress
Selenium: Recommended Daily Value = 70 mcg; Limit = 400 mcg; Overdose Risks = Breakage or loss of hair and nails
Vitamin A: Recommended Daily Value = 5,000 IU mcg; Limit = 10,000 IU; Overdose Risks = Liver damage; bone fractures; birth defects
Vitamin B6: Recommended Daily Value = 2 mg; Limit = 100 mg; Overdose Risks = Nerve damage in the feet and hands
Vitamin C: Recommended Daily Value = 60 mg; Limit = 2,000 mg; Overdose Risks = Diarrhea, abdominal cramps, nausea; possible increased risk of kidney stones
Vitamin D: Recommended Daily Value = 400 IU mcg; Limit = 2,000 IU; Overdose Risks = Excessive blood calcium levels; possible damage to kidneys and other organs
Vitamin E: Recommended Daily Value = 30 IU; Limit = 1,100 IU (synthetic); 1,500 IU (natural); Overdose Risks = Increased bleeding in people taking anticlotting drugs
Zinc: Recommended Daily Value = 15 mg; Limit = 40 mg; Overdose Risks = Reduced copper levels in blood