T Nation

Above Daily Value for Vitamins?


#1
   Is it advantagous to go above the 100% DV rating on vitamins and minerals?  My doc suggested I take more biotin for my nails (my toe nail came off and is having trouble coming back).  But my multi has 100% DV.  Plus the protein I drink and various foods I eat add more.  Is it beneficial to go above, or is it just a waste of money?

Same goes for other vitamins? Are there any where you should have more? When is it just a waste of money to buy more?

Thanks!


#2

It is okay to take in excess Water soluble vitamins, which are the B vitamins and Vitamin C.

Its risky to your health to take Fat soluble vitamins in excess which are Vitamins A,D,E, and K.

By the way, Biotin is a Water soluble vitamin.


#3

It sounds like you may need to bump up your food intake if you're having trouble getting enough vitamins. If you're eating a wide variety of good, healthy foods you shouldn't have much problem getting more than the RDA for vitamins.


#4

No, you see the thing is I'm getting WAY OVER the RD 100% value, so I was questioning whether there is any benefit to buy more vitamins. I didn't know if you benefit from more or if that is just a waste of money.

Thanks!


#5

I take a multi with 100% of most vitamins and I eat. I'm not sure exactly how much extra I get from my diet but I consume more than the daily recommended value with no problems.


#6

These are just some examples vitamins that have uses far beyond their RDA:

RDA for Vitamin C is 90 mg. I take 4000mg plus the amount I get in food for a noticeably increased immune system, and anti-cortisol properties.

RDA for B12 is 6 mcg. I inject 1000mcg everyday for appetite.

RDA for B5 is 5mg. I used to take 10000mg a day for acne.


#7

Thanks! Do you find these extra vitamins improve your health in some way? How?

Also, what foods have vit. B in them?


#8

here is the page for biotin at the pauling institute. the links to others are on the left. there are lists of foods too.

http://lpi.oregonstate.edu/infocenter/vitamins/biotin/

a few eggs a day and you are well over your RDA, although this number is basically an actuarial figure designed to keep people from dying or getting sick from deficiency.

your body will handle a lot of vitamins without trouble (except fat soluble ones) as water soluble ones are excreted if unabsorbed. eating a diet high in animal protein, fruit, vegetables, and healthy fats and of variety will ensure that your vitamin needs are met and then some. there is no need to worry about too much intake this way.

on the other hand, any condition that aggravates the GI tract has the possibility of affecting absorption of any or all nutrients. also, there are many conditions that may result in greater need for a certain micronutrient due to malabsorption.


#9

Dude are you serious? Be vary careful megadosing any vitamins, especially B6

http://www.healthatoz.com/healthatoz/Atoz/common/standard/transform.jsp?requestURI=/healthatoz/Atoz/ency/vitamin_toxicity.jsp

"Vitamin B6 is clearly toxic at doses about 1000 times the RDA. Daily doses of 2-5 grams of one specific form of this vitamin can produce difficulty in walking and tingling sensations in the legs and soles of the feet. Continued megadoses of vitamin B6 result in further unsteadiness, difficulty in handling small objects, and numbness in the hands. When the high doses are stopped, recovery begins after two months. Complete recovery may take two to three years."

But from the same article:

"These water-soluble vitamins include folate (folic acid), vitamin B12, biotin, vitamin B6, niacin, thiamin, riboflavin, pantothenic acid, and vitamin C (ascorbic acid). Taking too much of any vitamin can produce a toxic effect. Vitamin A and vitamin D are the most likely to produce hypervitaminosis in large doses, while riboflavin, pantothenic acid, biotin, and vitamin C appear to be the least likely to cause problems."

So OP, feel free to megadose the biotin (within reason). I megadose vitamin C when I'm sick or feeling a little under the weather.


#10

The 100% RDV are just enough to prevent any deficiencies in a person eating a 2000 calorie diet. They should be called the "recommended daily minimums."


#11

It's B5 though. B5 is water soluble. There are actually a lot of people online that use that treatment. Definitely better for you than accutane!


#12

Regarding B12 for appetite... Increases it or not? Sorry for perhaps being a little dense, I've never heard of it used that way before. Additionally, is orally taking such an amount a problem?


#13

usually when you take vitamins the health benefits are internal and unnoticeable.

You don't really feel a stronger immune system, healthier hair or what ever, you just have them.

leafy green vegetables have lots of B vitamins in them.