hey ive looked on the back of my protein shake box and it says each serving has so much vitamins in it an encludes the reccomended daily allowance. the thing is say for vitamin b12 the RDA on 1 serving is 900%, so if i have 3 servings a day doesnt this meen i am goin over 1800% the reccomended daily allowance so am i killing myself? this is the same for most of the vitamins in the shake. please help and soon just incase i am killing myself lol
Location: St Mary's University College, Twickenham
Posts: 655
Re: Vitamin intake in protien shakes
chill dude. the RDA are amounts required by the AVERAGE person to PREVENT DEFICIENCY DISEASES, rather than the amount needed to promote optimal health. any excesses of b vitamins and vitamin c are washed from the body, although don't exceed 200mg of B6 ever, or 2000mg of vit c. so that amount of b12 is fine. you can get amounts in b complexes that give you far more than that (in the high 100,000s!).
Location: St Mary's University College, Twickenham
Posts: 655
Re: Vitamin intake in protien shakes
in regards to vitamin C, in the form of aspartic acid, this is regarded to be the safe upper limit by most nutritionists. for the AVERAGE person exceeding 2000mg of vit C brings intake to a level where vitamin C has a laxative effect. however, i emphasise AVERAGE though, as for many people they may experience diarohea at much lower levels (i think one person said 250mg was their limit in another thread), whereas others may be able to tolerate higher amounts. its all a question of different individual's bowel tolerances for the vitamin. timed release formulas make this side effect less to occur, as does the Ester-C form (it is the acidity of vitamin C which is largely responsible for the laxative action), but still 2000mg is the amount that people should be aware of as an amount that may bring about negative effects for mnany people.
the B-6 safe upper limit is one that should be adhered to far more strictly. exceeding this amount on odd ocasions or in the short term is perfectly safe, but taking daily amounts larger than 200mg over a long period of time can cause a sensation of tingling or numbness in the limbs. this usually dissappears when the level is dropped but the sensation is quit disconcerting, and over even longer periods sucha high dose can induce nerve damage in some cases.
