Information about vitamin side effects
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DRI / RDA for Calcium & Magnesium + Vitamin A, D, K: ===================================================================================
Dietary Reference Intake (DRI) is the latest term replacing daily dietary reference values such as: Adequate Intake (AI ), Nutrient Reference Value (NRV), Tolerable Upper Intake Level (UL), Estimated
Average Requirements (EAR), and Recommended Dietary Allowance / Intake (RDA / RDI). Calcium:Magnesium:
DRI (RDA):DRI (RDA): 0-6 months300mg0-6 months50mg
6-12 months500mg6-12 months70mg 1-10 years600mg - 800mg1-10 years150-250mg
11-18 years800mg - 1000mg11-18 years300-400mg 18 years +800mg - 1500mg18 years +300-400mg
pregnant / lactating+ 400mgpregnant / lactating+ 150mg Therapeutic Range:250mg - 5000mg+Therapeutic Range:50mg - 2500mg+
For best absorption, calcium supplements should be taken with food, and doses should not exceed 500 mg at a time.
Cellular / Intracellular Attributes and Interactions: Calcium Synergists:Magnesium Synergists:
Copper, potassium, boron, strontium, sodium, CoQ10,Chromium, zinc, boron, CoQ10, Vitamin B2, titanium, Vitamin B5, Vitamin K, Magnesium, Vit D,Vitamin B6, calcium, Vit D, insoluble fiber,
Calcium Antagonists / Inhibitors: Magnesium Antagonists / Inhibitors: Phosphorus, iron, manganese, germanium, chloride,Sodium, potassium, iron, selenium, copper, lithium,
bismuth, chromium, zinc, sulfur, Vitamin A, Vitamin C,silicon / silica, manganese, Vitamin A, Vitamin B1, niacin / niacinamide, PABA, magnesium, Vitamin D,Vitamin E, niacin / niacinamide, PABA, Vitamin K,
protein, phytic acid, oxalic acid, lecithin, mineral oil,folate, choline, uric acid, alcohol, calcium, Vit D, alcohol, insoluble fiber, caffeine,
Most of the above are dose-dependent. They are co-factors at normal levels, and antagonists at higher levels. Low Levels / Deficiency - Symptoms and/or Risk Factors:
Calcium:Magnesium: Insomnia, anxiety, nervousness, depression, fatigue,Irregular heart beat, cardiovascular disease, anxiety,
muscle / joint pains, muscle spasms / cramps, highinsomnia, nervousness, fatigue, muscle / joint pains, stomach acid, osteoporosis, seizures, birth defects,osteoporosis, seizures, high stomach acid, asthma,
miscarriage, high blood pressure, irregular hearthigh blood pressure, PMS, depression, sweating, beat, cardiovascular disease, hemorrhagic stroke,muscle spasms / cramps, dysmenorrhea, angina,
aneurysms, PMS, dysmenorrhea (painful periods),constipation, migraine / headaches, rickets, higher risk for some cancers,
High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors: Calcium:Magnesium:
Arteriosclerosis, cardiovascular disease, ischemicCardiovascular disease, muscle / joint pains, heart disease and stroke, high blood pressure, lowlow stomach acid, low blood pressure, depression,
stomach acid, muscle / joint pains, depression,higher risk for several cancers, dry skin, diarrhea, fatigue, glaucoma, higher risk for several cancers,osteoporosis, joint / spinal degeneration, muscle
osteoporosis, osteoarthritis, calcification, dry skin,muscle spasms / cramps, dehydration, fatigue, constipation,
Calcium Sources:Magnesium Sources:
Dairy products, tofu, almonds, brazil nuts, salmon,Almonds, brazil nuts, soybeans, wheat germ, seeds, sardines, broccoli, collard greens, kale, cauliflower,wheat bran, millet, legumes, dark green vegetables,
soybeans, seaweed / kelp, hard water, molasses,fruit, seafood, hard water. ¤ ===================================================================================
=================================================================================== Vitamin A (Retinol):Vitamin D (Calciferol):
Vitamin A2 (3,4-dehydro-retinol),Vitamin D2 from plants (Ergocalciferol) Vitamin A3 (3-hydroxy-retinol)Vitamin D3 from animals (Cholecalciferol)
DRI (RDA):DRI (RDA): 0-6 months2,000 IU or 400mcg0-6 months400 IU or 10mcg
6-12 months2,000 IU or 400mcg6-12 months400 IU or 10mcg 1-3 years2,000 IU or 400mcg1-3 years400 IU or 10mcg
4-6 years2,500 IU or 500mcg4-6 years400 IU or 10mcg 7-10 years3,500 IU or 700mcg7-10 years400 IU or 10mcg
11-18 years4,000 IU or 800mcg11-18 years400 IU or 10mcg 18+ years Males5,000 IU or 1,000mcg18+ years Males400 IU or 10mcg
18+ years Females4,000 IU or 800mcg18+ years Females400 IU or 10mcg 50+ years Males / Females400 IU or 10mcg
pregnant / lactating4,000 IU or 800mcgpregnant / lactating+200 IU or 5mcg Unofficial daily intake recommended by many
researchers for adults living in the Northern Hemisphere is 1,000 to 2,000 UI (25-50mcg)
of Vitamin D3 per day. Therapeutic Range:5,000 IU - 100,000 IUTherapeutic Range:400 IU - 100,000 IU
Therapeutic Range for Beta carotene:10,000 IU - 100,000 IU (preferably from mixed carotenoids).
Cellular / Intracellular Attributes and Interactions: Vitamin A Synergists:Vitamin D Synergists:
Iron, manganese, Vitamin C, fats, conjugatedVitamin C, Vitamin E, boron, selenium, lycopene, linoleic acid (CLA), zinc, Vitamin E, alcohol,Ultraviolet light,
Vitamin A Antagonists / Inhibitors:Vitamin D Antagonists / Inhibitors: Zinc, Vitamin D, Vitamin E, mineral oil, iron,Calcium, strontium, Vitamin A, Vitamin K, cadmium,
alcohol, light, heat, air,alcohol, mineral oil, light (Vitamin D2), Low Levels / Deficiency - Symptoms and/or Risk Factors:
Vitamin A:Vitamin D: Night blindness, eye disorders / blindness, weakRickets, osteomalacia, osteopenia, weak muscles,
dental enamel, poor bone growth, dry / rough skin,muscle spasms / cramps, osteoporosis, bone pain, low resistance to infections, excessive mucous,hypocalemia (low blood calcium), some cancers,
air-born allergies, bronchitis, bronchial asthma,some types of multiple sclerosis, psoriasis, acne, some cancers,
High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors: Vitamin A:Vitamin D:
Birth defects (over 8,000 IU / day) osteoporosis, hairCalcification of soft tissue (arteriosclerosis), bone loss, bone pain, elevated blood sugar, liver damage,pain, osteoporosis, high blood pressure, weight loss,
headaches, dizziness, double vision, bleeding gums,loss of appetite, nausea, abdominal pain, seizures, seizures, confusion, dry / peeling skin, hydrocephaly,retarded growth (physical & mental), skin erruptions,
dry cough, asthma,kidney damage, headaches, constipation, allergies, tetany of muscles, worsens symptoms of autoimmune
Beta carotene: Carotenemia (orange skin color).diseases,
Vitamin A Sources:Vitamin D Sources: Fish liver oils, liver, eggs, dairy products,Fish liver oils, seafood, fortified dairy products,
Beta carotene Sources: Carrots, broccoli, apricots, sweet potatoes, watermelon, pumpkin, kohlrabi. ===================================================================================
=================================================================================== Vitamin K:
Vitamin K1(phylloquinone, phytonadione) = from plants sources Vitamin K2(menaquinone, menatetrenone)
MK4 = from animal sources (meat, eggs, dairy) MK7 = from fermented food or intestinal bacteria
Vitamin K3(menadione, menadiol, menaquinone, menaphthone) = synthetic DRI (RDA):
0-12 months10-20mcg 1-10 years15-60mcg
11-18 years50-100mcg 18 years +100mcg+
Therapeutic Range:100mcg - 10mg+
Cellular / Intracellular Attributes and Interactions: Vitamin K Synergists:Vitamin K Antagonists:
Calcium, copper, Vitamin B5, Vitamin D,Vitamin A, Vit E, mineral oil, oxalates, alcohol, (Bio)flavonoids,blood thinners / anticoagulants (coumadin), Antibiotics - by killing intestinal bacteria,
Low Levels / Deficiency - Symptoms and/or Risk Factors: Bleeding, abnormal / prolonged blood clotting time, bruising, osteoporosis, cardiovascular disease, stroke,
calcification, behavioral problems, failure to grow and develop normally in infants. Vitamin K3 only:
High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors: Liver impairment / damage, hemolytic anemia, stomach upset, skin rash, brain damage in infants.
Vitamin K Sources:
Green tea, kale, collards, spinach, cauliflower, cabbage, alfalfa, soybeans, tomatoes, oats, liver, egg yolk, meat, fish liver oils, blackstrap molasses. Vitamin K is also made by bacteria in the intestines. ¤
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=================================================================================== General recommendations for nutritional supplementation: To avoid stomach problems and promote better
tolerance, supplements should always be taken earlier, or in the middle of a larger meal. When taken on an empty stomach or after a meal, there is a greater risk of some tablets causing irritation, or eventually erosion
of the esophageal sphincter, resulting in Gastroesophageal Reflux Disease (GERD). It is also advisable not to lie down immediately after taking any pills. When taking a very large daily amount of a single nutrient, it is
better to split it up into smaller doses to not interfere with the absorption of other nutrients in food, or nutrients supplemented at lower amounts.
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