B-Vitamins: DRI/RDA, Overdose, Side Effects, Deficiency Symptoms

Acu-Cell - Essential Trace Element / Mineral List

Vitamin B6:

Numbness in hands and/or feet (from high intake of

pyridoxine, not pyridoxal-5-phosphate), depression,

suicidal tendencies, severe fatigue, low blood sugar,

mood swings, migraine-headaches, heart palpitations,

hyperthyroid, hypothyroid (long-term supplementation),

spinal / nerve degeneration (all forms of Vitamin B6),

muscle spasms / cramps, osteoporosis, arthritis,

higher blood pressure (short-term supplementation),

lower blood pressure (long-term supplementation),

abnormally high phosphorus-sodium ratio (low pH),

abnormally high magnesium-calcium ratio, severe

calcium deficiency, severe manganese deficiency,

PMS, decreased estrogen, decreased prolactin,

restlessness, increased dream activity, insomnia.

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DRI / RDA for B-Vitamins:

Low Levels / Deficiency - Symptoms and/or Risk Factors:

Vitamin B1:

Beriberi, abnormal blood sugar, depression, fatigue, low

adrenals, nausea, vomiting, gastrointestinal disorders.

Vitamin B2:

Light sensitivity, cracks / inflammation of lips,

tongue, corners of mouth, dizziness, insomnia.

High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors:

Vitamin B1:

Heart palpitation, insomnia, agitation, high blood

pressure, skin eruptions, hypersensitivity.

Vitamin B2:

Nausea, vomiting, fatigue, anemia, low blood

pressure, [yellow urine].

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Vitamin B1 - Thiamine:

Vitamin B2 - Riboflavin:

Vitamin B3/4 - Niacin / Niacinamide:

Vitamin B5 - Pantothenic Acid:

(also called Calcium Pantothenate)

Low Levels / Deficiency - Symptoms and/or Risk Factors:

Vitamin B3/4:

Pellagra (dementia, death), nausea, vomiting, loss

of appetite, fatigue, swollen red tongue, dermatitis.

Vitamin B5:

Insomnia, joint pains, gouty arthritis, edema,

kidney stones, burning feet.

High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors:

Vitamin B3/4:

Flushing (Vit B3), nausea, vomiting, headaches,

high blood sugar, high uric acid, jaundice, sweating,

skin rash, raised stomach acid, insomnia, joint pains,

calcium loss, increased choline requirements.

Vitamin B5:

Edema, severe fatigue, joint pains, reduced

protein metabolism, gastrointestinal symptoms,

raised VLDL triglycerides, calcification,

dehydration, depression.

Vitamin B6 - Pyridoxine / P5P:

Vitamin B7 - Biotin: 1mg = 1,000 mcg

* When supplementing more than 50mg of Vitamin B6 / Pyridoxine per day, the tablets should contain a small

percentage of the Vitamin as Pyridoxal-5-Phosphate (P5P).

Low Levels / Deficiency - Symptoms and/or Risk Factors:

Vitamin B6:

Numbness (pins and needles) in hands and/or feet,

depression, mental disorders, seborrheic dermatitis,

PMS, dizziness, insomnia, irritability, kidney stones

abnormal electroencephalogram (EEG), anemia,

convulsions, edema (water retention), hypothyroid,

migraine-headaches, glossitis, lymphopenia.

Biotin:

Skin disorders, hair loss, brittle nails, anemia,

seborrheic dermatitis in infants, depression,

fatigue, nausea, loss of appetite, muscular pains

increased total cholesterol levels, hypoglycemia,

glossitis.

High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors:

Biotin:

Reduced / slowed insulin release, increased

Vitamin C requirements, increased Vitamin B6

requirements, skin eruptions, increased blood

sugar.

Vitamin B9 - Folate / Folic Acid: *

Folic acid * is the synthetic form, which is about

twice as potent as Folate, which is the natural form.

Best time to take Folic Acid: Morning - afternoon;

with food.

Folic Acid:

Hemolytic and megaloblastic anemia, low energy,

abnormal fetal development (neural tube defect),

high homocysteine levels / vascular degeneration,

mental disorders, confusion, forgetfulness, insomnia,

irritability, depression, cervical dysplasia, higher risk

to develop some cancers, high blood pressure.

Low Levels / Deficiency - Symptoms and/or Risk Factors:

High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors:

Folic Acid:

Kidney damage, abdominal bloating / distention,

nausea, loss of appetite, increased cholesterol

LDL / HDL ratio, increased zinc and potassium

requirements, may mask pernicious anemia from

Vitamin B12 deficiency, worsens some types of

childhood leukemia, higher risk to develop some

cancers when higher amounts of folic acid and

Vitamin B12 are supplemented.

Vitamin B8 - Inositol / Vitamin B11 - Choline:

Vitamin B10 - PABA: (Para-Aminobenzoic Acid)

Low Levels / Therapeutic Indications:

Inositol / Choline:

Oxidative cell damage, cardiovascular disease, liver

disease, low bile production, low blood pressure,

low total and low HDL cholesterol, mental disorders.

Choline: gallstones, poor memory / reduced learning

capacity, kidney stones,

Inositol: peripheral neuropathy, panic-anxiety attacks,

agoraphobia, bulimia, unipolar & bipolar depression,

obsessive-compulsive disorder (up to 18g daily),

polycystic ovary syndrome (PCOS), insulin resistance.

PABA:

Vitiligo (depigmentation of some areas of the skin),

hyperthyroid, increased estrogen breakdown by the

liver, reduced production of folic acid by intestinal

bacteria, reduced utilization of pantothenic acid.

High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors:

Inositol / Choline:

Nausea, vomiting, dizziness, high blood pressure,

liver disease, kidney disease, cardiovascular disease,

increased magnesium requirements, may increase

potassium requirements, acne-like skin rash.

PABA:

Hypothyroid, liver disease, jaundice, nausea,

vomiting, increased Vitamin C requirements,

increased Vitamin B6 requirements, decreased

estrogen breakdown by the liver, decreased

effectiveness of some antibiotics.

Lecithin:

Low Levels / Therapeutic Indications:

Lecithin:

Oxidative cell damage, cardiovascular disease, high

LDL cholsterol, high VLDL triglycerides, calcification,

osteoarthritis, fatigue, burning feet, atherosclerosis,

tardive dyskinesia, edema, joint pains, kidney stones,

reduced choline synthesis in the body.

Lecithin:

Gout, kidney disease, nausea, high blood pressure,

dizziness, kidney stones, insomnia, osteoporosis,

joint pains, edema, burning feet, increased zinc and

increased calcium requirements, acne-like skin rash.

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General recommendations for nutritional supplementation: To avoid stomach problems and improve tolerance,

supplements should 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 right after

taking pills. When taking a 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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Acu-Cell Nutrition

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2012 Dietary Reference Intake (DRI) - Adequate Intake (AI) - Tolerable Upper Intake Level (UL)

Estimated Average Requirements (EAR) - Recommended Dietary Allowance / Intake (RDA / RDI)

DRI (RDA):

0-6 months

6-12 months

1-3 years

3-8 years

9-13 years males

14 + years males

9 -13 years females

14-18 years females

19 + years females

pregnant

lactating

0.2mg AI

0.3mg AI

0.5mg

0.6mg

0.9mg

1.2mg

0.9mg

1.0mg

1.1mg

1.4mg

UL: n/a

Therapeutic Range: 50mg - 1,000 mg +

Best time to take Vitamin B1: Morning - afternoon;

preferably with food.

UL: n/a

Therapeutic Range: 50mg - 500mg +

Best time to take Vitamin B2: Afternoon - evening;

preferably with food.

DRI (RDA):

0-6 months

6-12 months

1-3 years

3-8 years

9-13 years males

14 + years males

9 -13 years females

14-18 years females

19 + years females

pregnant

lactating

0.3mg AI

0.4mg AI

0.5mg

0.6mg

0.9mg

1.3mg

0.9mg

1.0mg

1.1mg

1.4mg

1.6mg

DRI (RDA):

0-6 months

6-12 months

1-3 years

3-8 years

9-13 years males

14 + years males

9 -13 years females

14 + years females

pregnant

lactating

2mg AI

4mg AI

6mg

8mg

12mg

16mg

12mg

14mg

18mg

17mg

DRI (RDA):

0-6 months

6-12 months

1-3 years

3-8 years

9-13 years males

14 + years males

9 -13 years females

14 + years females

pregnant

lactating

1.7mg AI

1.8mg AI

2mg AI

3mg AI

4mg AI

5mg AI

4mg AI

5mg AI

6mg AI

7mg AI

UL: 10mg - 35mg

Therapeutic Range: 100mg - 2,000mg +

Best time to take Vitamin B3/4: Any time during

the day; preferably with food.

UL: n/a

Therapeutic Range: 250mg - 20,000mg +

Best time to take Vitamin B5: Afternoon - evening;

preferably with food.

DRI (RDA):

0-6 months

6-12 months

1-3 years

3-8 years

9-13 years males

14-18 years males

19-50 years males

51 + years males

9 -13 years females

14-18 years females

19-50 years females

51 + years females

pregnant

lactating

0.1mg AI

0.4mg AI

0.5mg

0.6mg

1.0mg

1.3mg

1.7mg

1.0mg

1.2mg

1.3mg

1.5mg

1.9mg

2.0mg

5 mcg AI

6 mcg AI

8 mcg AI

12 mcg AI

20 mcg AI

25 mcg AI

30 mcg AI

20 mcg AI

25 mcg AI

30 mcg AI

35 mcg AI

UL: 30mg - 100mg

Therapeutic Range: 100mg - 2,000mg +

Best time to take Vitamin B6: Morning - early

afternoon to avoid vivid dreams; preferably with food.

UL: n/a

Therapeutic Range: 50 mcg - 15,000 mcg +

Best time to take Biotin: Anytime during the day;

preferably with food.

DRI (RDA):

0-6 months

6-12 months

1-3 years

3-8 years

9-13 years males

14-18 years males

19-50 years males

51 + years males

9 -13 years females

14-18 years females

19-50 years females

51 + years females

pregnant

lactating

DRI (RDA):

0-6 months

6-12 months

1-3 years

3-8 years

9-13 years males

14 + years males

9 -13 years females

14 + years females

pregnant

lactating

65 mcg AI

80 mcg AI

150 mcg

200 mcg

300 mcg

400 mcg

300 mcg

400 mcg

600 mcg - (5mg - high risk)

500 mcg

DRI (RDA): none

0-6 months

6-12 months

1-3 years

3-8 years

9-13 years males

14 + years males

9 -13 years females

14 + years females

suggested AI:

1mg - 5mg

5mg - 40mg

1mg - 5mg

5mg - 40mg

UL: 400 mcg - 1,000 mcg

Therapeutic Range: 400 mcg - 20,000 mcg +