M i c r o n u t r i e n t s
RDA means 'recommended daily allowance' and UL means 'tolerable upper intake level'.
In the case of RDA the value shows how much of a vitamin, mineral or trace element you should get at least. And for the UL it tells you the amount on which healthy yet sensitive persons show no risk at all.
Vitamins Vitamin B3 (Niacin)
Vitamin B7 (Biotin)
Vitamin B9 (Folic Acid)
If you ever wondered, why the list seems to be incomplete: The vitamins corresponding to letters F-J and L-U were either reclassified over time, discarded as false leads or renamed, because of their relationship to vitamin B, which became a complex of vitamins. Minerals Calcium
Phosphorus
Magnesium
Sulfur
Sodium
Chlorine
Potassium
Trace Elements Iron
Copper
Selenium
Zinc
Manganese
Iodine
Molybdenum
Silicium
Chromium
Secondary Plant Compounds Fibres
Polyphenol
Phytic acid
Saponin
Phytosterol
Carotenoid
Flavonoid
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RDA - UL 900 µg - 3000 µg
1,2 mg - 100 mg
1,3 mg - 200 mg
16 mg - 450 mg
5 mg - 500 mg
1,7 mg - 100 mg
30 µg - 500 mg
400 µg - 1000 µg
2,4 µg - 500 µg
90 mg - 2000 mg
15 µg - 100 µg
15 mg - 1000 mg
120 µg - unknown
RDA - UL 1300 mg - 2500 mg
700 mg - 4000 mg
400 mg - unknown
800 mg* - unknown
1500 mg - 2300 mg
2300 mg - 3600 mg
4700 mg - unknown
RDA - UL 18 mg - 45 mg
900 µg - 10'000 µg
55 µg - 400 µg
11 mg - 40 mg
2,3 mg - 11 mg
150 µg - 1100 µg
45 µg - 2000 µg
55 µg* - unknown
35 µg - unknown
RDA - UL no data
no data
no data
no data
no data
no data
no data
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If you have seen any more recent data, please let me know.
References:
[1] Dietary Reference Intakes: Vitamins. The National Academies, 2001
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[2] Risikofaktor: Vitamin Deficiency
Andreas Jopp, German Language, Data according to Prof. Shrimpton, 2010 |
[3] Food and Drug Administration (FDA)
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[4] Dietary Reference Intakes: Tolerable Upper Intake Levels, Food and Nutrition Board, Institute of Medicine, National Academies, 1997
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* no official RDA, but a vallue used by naturopathic physicians
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