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Acu-Cell Nutrition

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2014  Dietary Reference Intake  (DRI) - Recommended Dietary Allowance / Intake  (RDA / RDI) for
Adults, Children, Pregnancy & Nursing - Adequate Intake  (AI) - Tolerable Upper Intake Level  (UL)
                               

DRI / RDA  for B-Vitamins:

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,
manganese and/or calcium deficiency, restlessness,
insomnia, increased dream activity, low estrogenic-
depressive PMS, decreased estrogen and prolactin.
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:
(Thiamine Pyrophosphate)  -  Benfotiamine,
Allithiamine, Fursultiamine, Prosultiamine, Sulbutiamine
Vitamin B2 - Riboflavin:
(Riboflavin 5'-Phosphate)
Vitamin B3/4 - Niacin / Niacinamide:
Vitamin B5 - Pantethine / 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, PMS, increased choline requirements.
Vitamin B5:
Edema, severe fatigue, joint pains, reduced
protein metabolism, reduced phosphorus, raised
VLDL triglycerides, calcification, dehydration,
gastrointestinal symptoms, depression.
Vitamin B6 - Pyridoxine:
(Pyridoxal-5-Phosphate / P5P)
Vitamin B7 - Biotin:
(N-Carboxybiotinyl Lysine / Biotinyl-5'AMP)
• 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,
high-estrogenic PMS, dizziness, insomnia, irritability,
kidney stones, abnormal electroencephalogram (EEG),
anemia, convulsions, edema (water retention), hypo-
thyroid, 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: *
(L-5-Methyltetrahydrofolate / L-5-MTHF)

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),
higher 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)

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:
Hyperthyroid, increased estrogen breakdown by the
liver, reduced production of folic acid by intestinal
bacteria, reduced utilization of pantothenic acid.
May be helpful for:  Low estrogen-related infertility,
vitiligo (depigmentation of some areas of the skin),
scleroderma, dermatomyositis.
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, breathing
problems, skin reactions.
Lecithin:

Lecithin:
Oxidative cell damage, cardiovascular disease,
high LDL cholsterol, high VLDL triglycerides,
calcification, osteoarthritis, fatigue, burning feet,
atherosclerosis, tardive dyskinesia, joint pains,
edema, 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.
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
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
1.3mg
1.7mg

1.0mg
1.2mg
1.3mg
1.5mg

1.9mg
2.0mg
1mg = 1,000 mcg
5 mcg  AI
6 mcg  AI
8 mcg  AI
12 mcg  AI

20 mcg  AI
25 mcg  AI
30 mcg  AI
30 mcg  AI

20 mcg  AI
25 mcg  AI
30 mcg  AI
30 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 +
_________________________________________________________________________________

2014  Dietary Reference Intake  (DRI) - Recommended Dietary Allowance / Intake  (RDA / RDI) for
Adults, Children, Pregnancy & Nursing - Adequate Intake  (AI) - Tolerable Upper Intake Level  (UL)
_________________________________________________________________________________

2014  Dietary Reference Intake  (DRI) - Recommended Dietary Allowance / Intake  (RDA / RDI) for
Adults, Children, Pregnancy & Nursing - Adequate Intake  (AI) - Tolerable Upper Intake Level  (UL)
_________________________________________________________________________________

2014  Dietary Reference Intake  (DRI) - Recommended Dietary Allowance / Intake  (RDA / RDI) for
Adults, Children, Pregnancy & Nursing - Adequate Intake  (AI) - Tolerable Upper Intake Level  (UL)
_________________________________________________________________________________

2014  Dietary Reference Intake  (DRI) - Recommended Dietary Allowance / Intake  (RDA / RDI) for
Adults, Children, Pregnancy & Nursing - Adequate Intake  (AI) - Tolerable Upper Intake Level  (UL)
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
B11 / B8 (similar amounts)
125mg AI
150mg AI
200mg AI
250mg AI

375mg AI
550mg AI

375mg AI
400mg AI
425mg AI

450mg AI
550mg AI
UL:                                      1,000mg - 3,500mg  (B11)
Therapeutic Range:         250mg - 3,500 mg + (B11)
Therapeutic Range:         250mg - 18,000 mg + (B8)

Best time to take Inositol, Choline, or Lecithin:  Morning - afternoon; with food.
DRI (RDA):          none

Adequate Intake (AI)
of lecithin is considered to be met with most diets.

Lecithin supplementation raises phosphorus
levels and lowers pantothenic acid (Vitamin B5).

Choline supplementation increases sodium
retention and lowers riboflavin (Vitamin B2).
UL:                                       n/a
Therapeutic Range:          1,200mg - 7,200mg +
UL:                                      n/a
Therapeutic Range:         150mg - 900mg +
Click here for DRI / RDA and information on  Vitamin B12  &  Vitamin B15 (pangamic acid)
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Page 1  -  B-Complex Vitamins  (Information on medical and nutritional interactions)                   Page 2
Typical Food Sources for all B-Vitamins:
Brewer's yeast, unrefined whole grains, liver, all meats, eggs, green leafy vegetables, beans, nuts, seeds. ¤
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Topical Application (Sunscreen):  Helps protect
the skin from damage of utraviolet radiation.

Best time to take PABA:  Morning - evening;
with food.
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Low Levels / Deficiency - Symptoms and/or Risk Factors:
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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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                                 Copyright © 2000-2014  Acu-Cell Nutrition - DRI / RDA for B-Complex Vitamins
PABA is no longer used in sunscreens, or available
as a nutritional supplement in some countries.
Page 2
Updated: 03. Jul. 2014