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I suggest that you check out our Reference Guides in the Nutrition Resource Center. We have them for vitamins and minerals, and they include details about excesses, and tolerable upper limit intakes for health and safety. You can simply search "minerals" at the top of the page, for example, and you'll find Reference Guide to Minerals in the list of results. That document will also link directly to the vitamins one, and all of these points are covered there.
Also keep in mind that SP's ranges, like 100-150 is listed as a % of your recommended daily levels, not in mg, g, etc. Keep in mind that water soluble vitamins are pretty safe in excess.
I am by no means an expert on the subject, but I do know that our bodies don't necessarily absorb every bit of vitamins we consume. Lots are just peed out, frankly. I tried tracking my nutrients/vitamins on SP but found them all to be way high or way low because only some of the foods I enter have a complete nutrient list. I rely, instead, on how I feel and what my bloodwork says. And it says I am normal. I have also been known to eat 5 bananas per day...
I've been putting together some meal plans lately so I can go back to healthy eating armed and deadly (but not to animals!) and have been doing pretty well in my planning, but I'm a bit worried. I drink a glass of fortified soy milk a day, as well as consume nutritional yeast in a salad dressing. Other than that, all my foods are breads, legumes, vegetables, fruits and healthy fats--nothing funny. All natural.
How much iron is too much? I'm averaging around 175 and sometimes up to 200, where SP recommends 100-150. My folate (SP range: 100-125) is usually up in the 170s. My potassium intake is what's worrying me, though, because my grandmother (a registered nurse) said that too much potassium could be dangerous. SP recommends 2500-3500 and I seem to be averaging 4500-5000. Is this too much? Is it dangerous?
Vitamins A and C are water soluble, so whatever I don't need will just go on through, right?
So, is it possible to get too much of these nutrients? What are the toxic levels for the common vitamins and minerals?
I'm a young woman in my twenties and not an athlete, though reasonably active, if that matters at all.
"The question isn't who's going to let me; it's who's going to stop me."
-- Ayn Rand