From: The risks of self-made diets: the case of an amateur bodybuilder
Vitamin | IOR (per day) | UL (per day) | MPL* | TC |
---|---|---|---|---|
Vitamin A (μg) | 700** | 3000 | 1200 | 6000 |
Vitamin D (μg) | 15 | 100 | 25 | 10 |
Vitamin E (mg) | 13 | 300 | 60 | 66.7 |
Vitamin K (μg) | 140 | - | 105 | - |
Vitamin C (mg) | 105 | - | 1000 | 150 |
Thiamin (mg) | 1.2 | - | 25 | 25 |
Riboflavin (mg) | 1,6 | - | 25 | 25 |
Niacin (mg) | 18 | 900§ | 36 | 100 |
Vitamin B6 (mg) | 1,3 | 25 | 9,5 | 25 |
Folic acid (μg) | 400 | 1000 | 400 | 800 |
Vitamin B12 (μg) | 2,4 | - | 33 | 100 |
Biotin (μg) | - | - | 0.450 | 300 |
Minerals | Â | Â | Â | Â |
Calcium (mg) | 1000 | 2500 | 1200 | 25 |
Magnesium (mg) | 240 | 250 | 450 | 7.2 |
Iron (mg) | 10 | - | 30 | 10 |
Zinc (mg) | 12 | 25 | 12.5 | 15 |
Copper (mg) | 0.9 | 5 | 2 | 2 |
Manganese (mg) | 2.7 | - | 10 | 5 |
Selenium (μg) | 55 | 300 | 83 | 200 |