This probably wasn't answered yet because sometimes people don't notice if a stickie was updated   So I will answer this for Chris.

It's basically an approximate adjustment based on the fact that vitamin and mineral requirements change a lot based on activity levels.

For example you might have noticed sweat is usually salty, so basically you should know you lose a lot more of several minerals like sodium and potassium that way. Similarly, even vitamins get used more. B vitamins are involved in metabolism so if you burn more calories by training you need more of those, and similarly for vitamins that have antioxidant activity.

So twice as much is an approximation of course, but still a fairly safe one. The RDA and dosages of a normal pill are based on levels that wouldn't be too much for even very skinny sedentary grandmas for example, and it would take you months of taking many times the max levels before you ever see any problem from excessive vitamins or minerals from those doses.

In addition it's generally good to not take them at the same time but spread them out (like one in the morning and one at night), because most are not time-released and you are better off with a more steady supply.

Ok, thank you very much guys:) You learned me something

Dudley,

Beans are listed as a category...black beans fall into that category along with several other legumes including chickpeas, kidney beans, navy beans, etc.

Maybe I misunderstood something?

If something is unclear then please let me know so that I can fix this article.

are red beans good for you?