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DRI / RDA for B-Complex Vitamins: Page 2
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Dietary Reference Intake (DRI) is the latest term replacing daily dietary reference values such as
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Adequate Intake (AI), Tolerable Upper Intake Level (UL), Estimated Average Requirements (EAR),
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Nutrient Reference Value (NRV), and Recommended Dietary Allowance / Intake (RDA / RDI).
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Vitamin B1 - Thiamine: Vitamin B2 - Riboflavin:
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DRI (RDA):DRI (RDA):
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0-6 months0.3mg0-6 months0.4mg
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6-12 months0.5mg6-12 months0.6mg
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1-18 years1-1.5mg1-18 years1-1.5mg
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18 years +1.5mg18 years +1.7mg
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pregnant / lactating+ 0.5mgpregnant / lactating+ 0.5mg
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Therapeutic Range:50mg - 1000mg+Therapeutic Range:50mg - 500mg+
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Low Levels / Deficiency - Symptoms and/or Risk Factors:
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Vitamin B1:Vitamin B2:
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Beriberi, gastrointestinal disorders, nausea,Light sensitivity, cracks / inflammation of lips,
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vomiting, fatigue, depression, low adrenals,tongue, corners of mouth, dizziness, insomnia,
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High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors:
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Vitamin B1:Vitamin B2:
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Heart palpitation, insomnia, agitation, high bloodNausea, vomiting, fatigue, anemia, low blood
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pressure, skin eruptions, hypersensitivity,pressure, [yellow urine],
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Vitamin B3/4 - Niacin / Niacinamide: Vitamin B5 - Pantothenic Acid:
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(also called Calcium Pantothenate)
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DRI (RDA):DRI (RDA):
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0-6 months6mg0-6 months2.5mg
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6-12 months8mg6-12 months3mg
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1-18 years10-15mg1-18 years4-7mg
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18 years +15-20mg18 years +10mg
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pregnant / lactating+ 4mgpregnant / lactating+ 3mg
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Therapeutic Range:100mg - 2,000mg+Therapeutic Range:250mg - 20g+
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Low Levels / Deficiency - Symptoms and/or Risk Factors:
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Vitamin B3/4:Vitamin B5:
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Pellagra (dementia, death), nausea, vomiting, lossInsomnia, joint pains, gouty arthritis, edema,
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of appetite, fatigue, swollen red tongue, dermatitis,kidney stones, burning feet,
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High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors:
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Vitamin B3/4:Vitamin B5:
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Flushing (Vit B3), nausea, vomiting, headaches,Edema, severe fatigue, joint pains, reduced
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high blood sugar, high uric acid, jaundice, sweating,protein metabolism, gastrointestinal symptoms,
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skin rash, raised stomach acid, insomnia, joint pains,raised VLDL triglycerides, calcification,
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calcium loss, increased choline requirements,dehydration, depression,
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Vitamin B6 - Pyridoxine / P5P: Vitamin B7 - Biotin:
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DRI (RDA):DRI (RDA):
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0-6 months0.3mg0-6 months35mcg
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6-12 months0.6mg6-12 months50mcg
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1-18 years1-2mg1-18 years100-200mcg
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18 years +2-2.5mg18 years +300mcg
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pregnant / lactating+ 0.6mgpregnant / lactating+ 50mcg
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Therapeutic Range: *50mg - 1,000mg+*Therapeutic Range:50mcg - 15mg
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* When supplementing more than 50mg of Vitamin B6 / Pyridoxine per day, the tablets should contain
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a small percentage of the Vitamin as Pyridoxal-5-Phosphate (P5P).
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Low Levels / Deficiency - Symptoms and/or Risk Factors:
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Vitamin B6:Biotin:
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Numbness (pins and needles) in hands and/or feet, Skin disorders, hair loss, brittle nails, anemia,
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depression, mental disorders, seborrheic dermatitis,seborrheic dermatitis in infants, depression,
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PMS, dizziness, insomnia, irritability, kidney stones,fatigue, nausea, loss of appetite, muscular
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abnormal electroencephalogram (EEG), anemia,pains, increased total cholesterol levels,
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convulsions, edema (water retention), hypothyroid,hypoglycemia, glossitis,
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migraine-headaches, glossitis, lymphopenia,
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High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors:
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Vitamin B6:Biotin:
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Numbness in hands and/or feet (from high intake ofReduced / slowed insulin release, increased
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pyridoxine, not pyridoxal-5-phosphate), depression,Vitamin C requirements, increased Vitamin B6
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suicidal tendencies, severe fatigue, low blood sugar,requirements, skin eruptions, increased blood
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mood swings, migraine-headaches, heart palpitations,sugar,
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hyperthyroid, hypothyroid (long-term supplementation),
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spinal / nerve degeneration (all forms of Vitamin B6),
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muscle spasms / cramps, osteoporosis, arthritis,
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higher blood pressure (short-term supplementation),
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lower blood pressure (long-term supplementation),
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abnormally high phosphorus-sodium ratio (low pH),
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abnormally high magnesium-calcium ratio, severe
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calcium deficiency, severe manganese deficiency,
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PMS, decreased estrogen, decreased prolactin,
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restlessness, increased dream activity, insomnia,
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Vitamin B9 - Folic Acid / Folate:* Vitamin B12 - Hydroxy / Cyanocobalamin:
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(also available as adenosyl / methylcobalamin)
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DRI (RDA):DRI (RDA):
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0-6 months30mcg0-6 months0.5mcg
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6-12 months50mcg6-12 months1.5mcg
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1-18 years100-400mcg1-18 years2-4mcg
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18 years +400mcg18 years +4-6mcg
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pregnant / lactating1mgpregnant / lactating+ 1mcg
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high-risk women of childbearing age: 5mg
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Therapeutic Range:400mcg - 20mg+Therapeutic Range:50mcg -10mg
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* Folate is the natural form, folic acid is the synthetic
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form. Folic acid is about twice as potent as folate.
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Low Levels / Deficiency - Symptoms and/or Risk Factors:
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Folic Acid:Vitamin B12:
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Hemolytic and megaloblastic anemia, low energy,Pernicious anemia (numbness and tingling in
abnormal fetal development (neural tube defect),hands and feet / nerve damage), shortness of
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high homocysteine levels / vascular degeneration,breath, severe fatigue, sore tongue, nausea,
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mental disorders, confusion, forgetfulness, insomnia,loss of appetite, weight loss, confusion, poor
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irritability, depression, cervical dysplasia, higher riskmemory, dementia, depression, headaches,
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to develop some cancers, high blood pressure,reduced WBCs and platelet formation,
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High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors:
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Folic Acid:Vitamin B12:
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Kidney damage, abdominal bloating / distention,Can cause folic acid-related anemia if low,
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nausea, loss of appetite, increased cholesterolnumbness or tingling in right arm or right side
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LDL / HDL ratio, increased zinc and potassiumof face, anxieties, panic-anxiety attacks, heart
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requirements, may mask pernicious anemiapalpitations, hyperthyroid, optic nerve atrophy
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from Vitamin B12 deficiency,(in someone with Leber's disease), insomnia,
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some types of leukemia, liver, kidney diseases,
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may worsen symptoms of mitral valve prolapse,
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may increase tumor / cancer cell division,
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Vitamin B8 - Inositol - Vitamin B11 - Choline:Vitamin B10 - PABA:
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(Para-aminobenzoic Acid)
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DRI (RDA):40mg (B8)200mg (B11)DRI (RDA):25mg
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Therapeutic Range:100mg - 3,000mg+Therapeutic Range:50mg - 1000mg+
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Low Levels / Therapeutic Indications:Low Levels / Therapeutic Indications:
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Inositol / Choline:PABA:
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Oxidative cell damage, cardiovascular disease,Vitiligo (depigmentation of some areas of the
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liver disease, low bile production, low total andskin), increased estrogen breakdown by the
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low HDL cholesterol, low blood pressure, moodliver, hyperthyroid,
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or mental disorders, gallstones (choline),
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poor memory / reduced learning capacity (choline),
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kidney stones (choline), peripheral neuropathy
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(inositol), panic-anxiety attacks (inositol),
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High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors:
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Inositol / Choline:PABA:
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Nausea, vomiting, dizziness, high blood pressure,Liver disease, jaundice, nausea, vomiting,
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liver disease, kidney disease, cardiovascular disease,increased Vitamin C requirements, increased
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increased magnesium requirements, may increaseVitamin B6 requirements, decreased estrogen
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potassium requirements, acne-like skin rash,breakdown by the liver, hypothyroid.
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Lecithin:Vitamin B15 - Pangamic Acid:*
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(also called Calcium Pangamate)
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DRI (RDA):*500mgDRI (RDA):* 25mg
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* estimated / suggested daily intake* no USRDA[may be substituted with DMG ].
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Therapeutic Range:1,200mg - 7,200mg+Therapeutic Range:50mg - 500mg
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Low Levels / Therapeutic Indications:Low Levels / Therapeutic Indications:
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Lecithin:Vitamin B15:
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Oxidative cell damage, cardiovascular disease,Angina (right-sided), coronary artery spasms
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high LDL cholsterol, high VLDL triglycerides,(right-sided), some types of panic-anxiety
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atherosclerosis, arteriosclerosis, calcification,disorders, headaches, Vitamin B12 overdose
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osteoarthritis, edema, fatigue, kidney stones,(from Vit B12 injection), some types of high
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joint pains, burning feet, tardive dyskinesia, blood pressure, shortness of breath, asthma,
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increased lactic acid, learning difficulties,
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High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors:
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Lecithin:Vitamin B15:
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Gout, kidney disease, nausea, high blood pressure,Severe fatigue, pernicious anemia (long-term
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dizziness, kidney stones, insomnia, osteporosis,very high intake), depression, headaches, skin
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joint pains, edema, burning feet, increased zinc andrash, shortness of breath, nausea,
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increased calcium requirements, acne-like skin rash,
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Vitamin B12 sources:
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Meat, dairy, eggs, seafood. [Vitamin B12 is only found in animal products, but has been obtained
through insect / feces-contaminated grains, fruits, or vegetables],
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Typical food sources for all other B-Vitamins:
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Brewer's yeast, unrefined whole grains, liver, all meats, eggs, green leafy vegetables, nuts, seeds. ¤
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<< Page 1
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General recommendations for nutritional supplementation: To avoid stomach problems and promote
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better tolerance, supplements should always be taken earlier, or in the middle of a larger meal. When
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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).
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It is also advisable not to lie down immediately after taking any pills.
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When taking a very large daily amount of a single nutrient, it is better to split it up into smaller doses to
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not interfere with the absorption of other nutrients in food, or nutrients supplemented at lower amounts.
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Copyright © 2000-2008 Ronald Roth DRI / RDA of B-Vitamin Complex
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