=================================================================================== << Page 1 =================================================================================== 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). Vitamin B1 - Thiamine: Vitamin B2 - Riboflavin: DRI (RDA): 0-6 months 6-12 months 1-18 years 18 years + pregnant / lactating Therapeutic Range: Therapeutic Range: Low Levels / Deficiency - Symptoms and/or Risk Factors: Vitamin B1: Beriberi, gastrointestinal disorders, nausea, vomiting, fatigue, depression, low adrenals, 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 B3/4 - Niacin / Niacinamide: itamin B5 - Pantothenic Acid: DRI (RDA): 0-6 months 6-12 months 1-18 years 18 years + pregnant / lactating Therapeutic Range: Therapeutic Range: Low Levels / Deficiency - Symptoms and/or Risk Factors: Vitamin B3/4: Pellagra (dementia, death), nausea, vomiting, loss of appetite, fatigue, swollen red tongue, dermatitis, 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 B6 - Pyridoxine / P5P: Vitamin B7 - Biotin: DRI (RDA): 0-6 months 6-12 months 1-18 years 18 years + pregnant / lactating Therapeutic Range: * Therapeutic Range: * 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, High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors: 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, ___________________________________________________________________________________ Vitamin B9 - Folic Acid / Folate: *Vitamin B12 - Hydroxy / Cyanocobalamin: DRI (RDA): 0-6 months 6-12 months 1-18 years 18 years + pregnant / lactating high-risk women of childbearing age: 5mg Therapeutic Range: Therapeutic Range: * Folate is the natural form, folic acid is the synthetic Methylcobalamin is the preferred form of Vit B12 form. Folic acid is about twice as potent as folate. Low Levels / Deficiency - Symptoms and/or Risk Factors: 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, 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: DRI (RDA): 40mg (B8) DRI (RDA): 25mg Therapeutic Range: Therapeutic Range: Low Levels / Therapeutic Indications: Inositol / Choline: Oxidative cell damage, cardiovascular disease, liver disease, low bile production, low total and low HDL cholesterol, low blood pressure, mood or mental disorders, gallstones (choline), poor memory / reduced learning capacity (choline), kidney stones (choline), peripheral neuropathy (inositol), panic-anxiety attacks (inositol), 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, ___________________________________________________________________________________ Lecithin: Vitamin B15 - Pangamic Acid: * DRI (RDA):* 500mg DRI (RDA):* * estimated / suggested daily intake * no USRDA DMG ]. Therapeutic Range: Therapeutic Range: Low Levels / Therapeutic Indications: Lecithin: Oxidative cell damage, cardiovascular disease, high LDL cholsterol, high VLDL triglycerides, atherosclerosis, arteriosclerosis, calcification, osteoarthritis, edema, fatigue, kidney stones, joint pains, burning feet, tardive dyskinesia, High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors: Lecithin: Gout, kidney disease, nausea, high blood pressure, dizziness, kidney stones, insomnia, osteporosis, joint pains, edema, burning feet, increased zinc and increased calcium requirements, acne-like skin rash, ___________________________________________________________________________________ Vitamin B12 sources: Meat, dairy, eggs, seafood. [Vitamin B12 is only found in animal products, but has been obtained through Typical food sources for all other B-Vitamins: Brewer's yeast, unrefined whole grains, liver, all meats, eggs, green leafy vegetables, nuts, seeds. ¤ ===================================================================================
=================================================================================== 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. ___________________________________________________________________________________ Copyright © 2000-2010 Ronald Roth
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