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Vitamins And Supplements: How Much Is Enough?

Things you should note when taking vitamin supplements.
RDA of Vitamins for Adults (25-50 years old)
Vitamin B3 (Niacin)
  • RDA Male: 19mg, Female: 15mg
  • Deficiency: Pellagra - a disease marked by dermatitis (inflammation of the skin), gastrointestinal disorders, mental disturbances & memory loss
  • Overdosage: Sensory nerve degeneration

Vitamin B6 (Pyridoxine)
  • RDA Male: 2.0mg, Female: 1.6mg
  • Deficiency: Neuropathy - degeneration of the nerves

Vitamin B9 (Folic Acid or Folate)
  • RDA Male: 400mcg, Female: 400mcg

Vitamin B12 (Cyanocobalamin)
  • RDA Male: 2.0mcg, Female: 2.0mcg
  • Deficiency: Pernicious anaemia - a form of anaemia that results when the bone marrow fails to produce adequate numbers of red blood cells
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