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VITAMIN CHART
Print this out, Key & Other Info below chart
IF PRINTING THIS PAGE, THE CHART IS AROUND 2 PAGES, the entire page = 9 pages or so
I advise the "OPTIMUM" column as per Dr Shari Libermans "The Real Vitamin & Mineral Book" ($7 paperback at Borders)
Andrew Weil's "Eating Well for Optimum Health" says (pg 126) "The recommended daily allowances (RDAs) set by government agencies were determined only with a view to preventing deficiency states, not to promoting optimum health or treating specific medical conditions".
ALSO see my New article on BRAIN HEALTH
 Notes on Over Dose level: "*" = may be lower than optimum for some (rare, due to differences of opinions posted by experts), "none" = the sky is the limit, "not posted" = exists but not specified, and "?" don't know if one exists. Although officially there is no overdose level for B1 B2 B12 (I have met experts who get 1000 mg of each/daily), I heard of a man who overdosed on all 3 apparantly died from laughter.
VITAMIN MINERAL MINIMUM OPTIMUM your best bet, as per Dr Shari Libermans "The Real Vitamin & Mineral Book" OVER DOSE
A 5,000 IU 5K to 50 K IU 15K - 25 K IU *
C 60 mg 500 - 5,000 mg 1000 mg *
D 400 IU 400 - 800 IU 2000 IU
E 30 IU 400 - 1200 IU, some experts now say 200 IU is best due to heart disease 800 IU *
B1 thiamin 1.5 mg 25 - 300 mg none
B2 riboflavin 1.7 mg 25 - 300 mg none
B3 niacin 20 mg 25 - 300 mg 3,200 mg
B6 pyridoxine 2 mg 25 - 300 mg >2,000 mg
B12 cobalamin 6 mcg 25 - 300 mcg none
BIOTIN 300 mcg 300 mcg ?
Choline/Inostiol n/a 25 - 500 mg ?
FOLIC acid 400 mcg 400 - 1200 mcg ?
PABA n/a 25 - 500 mg ??
PANTOTHENIC acid 10 mg 25 - 500 mg ?
BORON n/a 3 - 6 mg not posted
CALCIUM 1,000 mg 1K - 1.5K mg not posted
CHROMIUM 120 mg 200 - 600 mg not posted
COPPER 2 mg 0.5 - 2 mg not posted
IODINE 150 mcg 150-300 mcg 60 mg
IRON women need more 18 mg 15 - 30 mg up to 75 mg = safe, except those with hemochromatosis not posted
MAGNESIUM 400 mg 500 - 750 mg not posted
MANGANESE 2 mg 15 - 30 mg not posted
PHOSPORUS 1000 mg 200 - 400 mg not posted
POTASSIUM n/a 99 - 300 mg not posted
SELENIUM 70 mcg 50 - 400 mcg 5 - 50 mg
ZINC men need more 15 mg 22.5 - 50 mg not posted


VITAMINS: print & take it when you shop

I ADVISE GETTING THE "ODI" or OPTIMUM DAILY INTAKE as specified by Dr Shari Liebermans "Real Vitamin & Mineral Book"; as the RDI and Merck are minimum for survival, while the ODI is much better for you.

What do you do when the Health Food Salesperson comes knocking at your door?.
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(open the door and "Vit-em-in")
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See my article on the importance and proper doseages of B VITAMINS
http://www.archure.net/salus/bhappy.html
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KEY TO CHART
RDI = "recommended daily intake"
Merck = "Merck Manual" of Medical Information 
ODI = (highly advised) "optimum daily intake" as per The Real Vitamin & Mineral Book by Dr Shari Lieberman
OD = "Over Dose" (danger level) various sources including Merck
do not exceed ODI (except B1, B2, B12) 
Note: the OD level is often less than the ODI  
difference of opinion of experts/authors various authors/experts
CONVERSION:   1 g (gram) = 1,000 mg (milligrams), and 1 mg = 1,000 mcg (micrograms)

SEEKING:  I am seeking CONVERSION information to convert IU (International Units) to Grams
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Men: 50 mg Zinc & 15 mg Iron
Women: 25 mg Iron & 15 mg Zinc
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DRV daily ref value 
Fat 65 g
Sat Fat 20 g
Cholesterol  300 mg
Total Carbs  300 g
Fiber  25 g
Sodium  2400 mg
Potassium  3500 mg
Protein   women 50g; men 72g
age 1-4 =16g; >1yr=14g; pregnant=60g; nursing=65g 
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WATER: Merck Manual pg 664 lists 1 quart minimum, however, 1.5 to 2.0 quarts is highly advised, and 2 gallons and above, exceeds the body's ability to excrete water. (2 quarts = 1/2 gallon)
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B-12: Health Food Stores carry various brands of Vitamin B-12 in dosages of 500 mcg, 1000 mcg, 3000 mcg, and 5000 mcg (as per instructions, place under tongue, and let it dissolve under tongue, do not chew nor swallow).  For larger dosages of B-12, ask your doctor for a B-12 Injection (quite common, and well worth it).
 
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RDA (recommended daily allowance)
OD= over dose, do not exceed
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Read "Idiots Guide to Vitamins & Minerals" for more info regarding children, the elderly, and pregnant women, or read "The Real Vitamin & Mineral Book" by Lieberman, opinions on dosage vary
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VITAMINS: (as per Idiots Guide...)
the RDA versus OVERDOSE level
A 5,000 IU /// OD=15,000-25,0000 IU
D 200 IU ////  OD=2,000 IU
E 12 IU   //// OD= over 800 IU
C 60 mcg ///// OD=over 1,000 mg
B1 Thiamin 1.5 mg
B2 Riboflavin 1.7 mg
B3 Niacin 19 g
B6 2.0 mg
Folate 200 mcg
B12 350 mcg
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note: the RDA for this "B group" will keep you alive, but if you want to be joyfully happy you need more B Vitamins "the Vitamins of the Mind" for feelings of "well being" and "thinking clearly"
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WARNING: B6 Pyridoxine
Do not consume 2,000mg+ of B6 daily (can cause permanent nerve damage). The other B Vitamins have no known toxic levels.
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The RDA (above) is the governments Recommended Daily Allowance, which is the bare minimum you need; while the ODI (below) is a more realistic and practical amount
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ODI = Optimum Daily Intake (below)
as per Dr Shari Lieberman......
(note: K=1,000 and IU=International Units and mg= milligrams and mcg=micrograms)
ODI VITAMINS:
A=5K-50K IU
B1 Thiamin=25-300 mg
B2 Riboflavin=25-300 mg
B3 Niacin/Niacinamide=25-300 mg
B6 Pyridoxine=25-300 mg
B12 Cobalamin=25-500 mcg
C=500-5,000 mg
D=400-800 IU
E=400-800 IU
ODI MINERALS:
Iodine=150-300 mcg
Zinc=23-50 mg (men need 50 mg)
Copper=0.5-2 mg
Iron=15-30 mg (women need 30 mg)
Calcium=1K-1.5K mg
Selenium=50-500 mcg
(100 mcg max in high Selenium areas)
Phosphorus=200-400 mg
Magnesium=500-750 mg
Manganese=15-30 mg
Boron=3-6 mg
Chromium=200-600 mcg

THIS PAGE: http://www.archure.net/salus/vitamins.html
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Note: your body makes Vitamin D when you get sunlight, but it may not be enough, especially vegetarians are said to need more Vit D.  
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Note: many vitamins give you the minimum overdose levels of D, A, and C, which is no good, shop around to get vitamins beneath the overdose level (IDIOTS GUIDE gives a lower OD level).   An overdose of vitamins A or D is very serious. DO NOT OVERDOSE ON VIT A OR VIT D.  
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However, a large dose way beyond the RDA of the B vitamins is good for you (beyond the RDA, but not an overdose).
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VITAMINS IN A NUTSHELL
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My advice is to take a Multi Vitamin, and a Multi Mineral, and a B Complex, and a separate B-12. However, in order to get the exact right amount, I have a million little vitamin bottles (buying them all separately), but I am used to it, and I get the perfect amount.
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The Multi will contain a small amount of B Vitamins, but the B Complex has a better amount, and the B contains B-12, but it is better to have an additional, separate, B-12 (good for thinking, making decisions, and putting on your "thinking cap").
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SYNTHETIC VITAMINS:
"Life Extension" by Durke Pearson and Sandy Shaw, says that Synthetic vitamins are just as good as Natural vitamins, and Synthetic vitamins are cheaper.
(but I insist on getting Vegetarian Vitamins, as I am concerned about the source of the vitamins)
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I checked 'Nutrition for Dummies' chart in the back (worth the whole book), to see just what is in Pistachios and Cashews that I crave? Nuthin in there except fat & salt and PHOSPHOROUS which you can get with Wheat Germ instead, as it is much healthier.
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VEGETARIAN VITAMINS & MINERALS:
(for those who care about the source of where their foods come from)
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"Natures Life" brand, blue or white label
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"Natures Plus" brand name, yellow label
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"Country Life" brand name, orange label
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(but read labels, only SOME of their products are labeled "Vegetarian") available in Health Food Stores, note: CAPSULES are made from Gelatin (hoofs & lower leg of animals)

Any COPPER not bound to a protein is toxic -Merck pg 622

ZINC: (in large amounts, usually acquired from consuming foods or beverages in a zinc-coated (galvanized) container, can produce a metallic taste, vomiting, and stomach problems.  Amounts of 1 gram or more may be fatal - Merck pg 662

MANGANESE: manganese toxicity is common only in people who mine and refine manganese ore -Merck pg 663

IODINE: overdose is 400 X the RDA 150 mcg = 60 mg (60,000 mcg)
Persons of Blood Type O (the most common type, the original blood type) need more Iodine than most others. 1,000 mcg daily is safe (liquid kelp, liquid Iodine, seaweed). I et 700 mcg to 1,000 mcg daily (I once overdosed, getting around 2,000 mcg daily, then eating a bunch of seaweed over serval days n top of that, sore ear canal, etc. Easy, but it gives you a great ammount of ENERGY.
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FLOURIDE: "People in areas where the drinking water has a naturally high fluoride level may acquire too much of this element--a condition called fluorosis.  Fluoride accumulates in the teeth, particularly permanent teeth, and in bones.  Chalky white, irregular patches appear on the surface of the tooth enamel; they eventually turn yellow or brown, causing the enamel to appear mottled." -Merck pg 664
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CARROT JUICE WARNING: one pint has plenty of Vitamin A (as well as being rich in potassium, around 600 mg).  Any more than one pint would seriously put you over the limit of Vitamin A (toxicity). And carrot juice is somewhat Acidic (large ammounts of carrot juice being painful on the rear).
one carrot: 1 raw 8K IU Vitamin A; 6mg C; 27mg calcium; 0.5mg iron; 25mg magnesium; 26mg phosphorus; 256mg potassium; 34mg sodium; 1.5g fiber.  I advise one to 3 or 4 carrots daily, unless you have a pint of carrot juice. 
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SEEKING:  I am seeking CONVERSION information to convert IU (International Units) to Grams
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PRINT THIS PAGE OUT, PUT IT ON YOUR REFRIG, TAKE IT TO THE STORE WHEN YOU SHOP VOR VITAMINS.
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Will Chris Holley
www.ARCHURE.net