Vitamin | Benefit | Adverse Effect | Safety Rating |
Vitamin A | Helps with vision, immune function, and skin health | Overconsumption can lead to liver damage, birth defects, and bone abnormalities | Safe within recommended levels; upper limit is 3,000 mcg per day |
Vitamin B1 (Thiamine) | Helps with energy metabolism and nerve function | No known adverse effects | Safe within recommended levels |
Vitamin B2 (Riboflavin) | Helps with energy metabolism and growth and development | No known adverse effects | Safe within recommended levels |
Vitamin B3 (Niacin) | Helps with energy metabolism and cholesterol regulation | Overconsumption can lead to flushing, liver damage, and gastrointestinal issues | Safe within recommended levels; upper limit is 35 mg per day |
Vitamin B5 (Pantothenic acid) | Helps with energy metabolism and hormone production | No known adverse effects | Safe within recommended levels |
Vitamin B6 (Pyridoxine) | Helps with protein metabolism, neurotransmitter production, and immune function | Overconsumption can lead to nerve damage and gastrointestinal issues | Safe within recommended levels; upper limit is 100 mg per day |
Vitamin B7 (Biotin) | Helps with energy metabolism and healthy hair, skin, and nails | No known adverse effects | Safe within recommended levels |
Vitamin B9 (Folate) | Helps with cell division and growth and development | Overconsumption can mask vitamin B12 deficiency and lead to nerve damage | Safe within recommended levels; upper limit is 1,000 mcg per day |
Vitamin B12 (Cobalamin) | Helps with nerve function and red blood cell production | No known adverse effects | Safe within recommended levels |
Vitamin C | Helps with immune function, collagen production, and antioxidant activity | Overconsumption can lead to gastrointestinal issues and kidney stones | Safe within recommended levels; upper limit is 2,000 mg per day |
Vitamin D | Helps with bone health and immune function | Overconsumption can lead to calcium buildup in the blood, kidney damage, and gastrointestinal issues | Safe within recommended levels; upper limit is 4,000 IU per day |
Vitamin E | Helps with antioxidant activity and immune function | Overconsumption can lead to bleeding disorders and gastrointestinal issues | Safe within recommended levels; upper limit is 1,000 mg per day |
Vitamin K | Helps with blood clotting and bone health | Overconsumption can interfere with blood thinning medication | Safe within recommended levels |
It should be noted that the safety ratings are based on the upper daily intake limits established by the National Institutes of Health in the United States. Before taking any supplements, consult with a healthcare professional, especially if you have underlying health conditions or are taking medication.
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