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Recommended Daily Allowance...

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How many vitamins should I take?

In humans there are 13 vitamins: 4 fat-soluble (A, D, E and K) and 9 water-soluble (8 B vitamins and vitamin C).

The following table gives a summary of these vitamins, recommended daily allowance, deficiency and overdose information:

Vitamin name Chemical name Solubility Recommended dietary allowances
(male, age 19–70)		 Deficiency disease Upper Intake Level
(UL/day)		 Overdose disease
Vitamin A Retinoids
(retinol,retinoids
and carotenoids)		 Fat 900 µg Night-blindness and
Keratomalacia		 3,000 µg Hypervitaminosis A
Vitamin B1 Thiamine Water 1.2 mg Beriberi N/D ?
Vitamin B2 Riboflavin Water 1.3 mg Ariboflavinosis N/D ?
Vitamin B3 Niacin Water 16.0 mg Pellagra 35.0 mg "Niacin flush"
Vitamin B5 Pantothenic acid Water 5.0 mg Paresthesia N/D ?
Vitamin B6 Pyridoxine Water 1.3-1.7 mg Anemia 100 mg Impairment of proprioception
Vitamin B7 Biotin Water 30.0 µg None identified N/D ?
Vitamin B9 Folic acid Water 400 µg Deficiency during pregnancy is associated with birth defects, such as neural tube defects 1,000 µg ?
Vitamin B12 Cyanocobalamin Water 2.4 µg Megaloblastic anaemia N/D ?
Vitamin C Ascorbic acid Water 90.0 mg Scurvy 2,000 mg Refer to Vitamin C megadosage
Vitamin D Ergocalciferol and
Cholecalciferol		 Fat 5.0 µg-10 µg Rickets and Osteomalacia> 50 µg Hypervitaminosis D
Vitamin E Tocopherol and
Tocotrienol		 Fat 15.0 mg Deficiency is very rare; mild hemolytic anemia in newborn infants. 1,000 mg ?
Vitamin K Naphthoquinone Fat 120 µg Bleeding diathesis N/D ?
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