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Vitamin and Mineral Intake Calculator – RDA, AI and Upper Limits

Look up how much of each vitamin and mineral is recommended for your age and sex, and the upper intake limits, in this vitamin and mineral intake calculator.

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Sex
Vitamins US (NIH)
Reference intake
Upper limit		 EU (EFSA)
Reference intake
Upper limit
Minerals US (NIH)
Reference intake
Upper limit		 EU (EFSA)
Reference intake
Upper limit
* Notes on the reference values
  • The upper limit applies to preformed vitamin A (retinol, retinyl esters), not to beta-carotene.
  • The upper limit applies to supplements and fortified foods only, not to magnesium or vitamin E naturally present in food.
  • The upper limit applies to folic acid and methylfolate from supplements and fortified foods; reference intakes are in dietary folate equivalents (DFE).
  • The EFSA limit of 10 mg applies to nicotinic acid; for nicotinamide (niacinamide) EFSA sets 900 mg.
  • EFSA expresses thiamin as 0.1 mg per MJ of energy intake, not as a fixed amount.
  • EFSA expresses niacin as 1.6 mg per MJ of energy intake, not as a fixed amount.
  • EFSA sets 16 mg for women before menopause and 11 mg after; age 51 is used as an approximation.
  • EFSA zinc values depend on dietary phytate; the value for a moderate phytate intake (600 mg/day) is shown.
  • EFSA did not set a reference intake for chromium.
  • EFSA could not set a UL and gives a safe level of intake instead.

For information only, not medical advice. Reference values describe healthy population groups and do not tell you what dose you should take. Ask a doctor, pharmacist or dietitian before starting, stopping or combining supplements, especially if you are pregnant, take medication or have a health condition.

Reference values are for adults aged 19 and over. Children have different, lower limits. Sources: US Dietary Reference Intakes (NIH Office of Dietary Supplements) and EFSA Dietary Reference Values and Tolerable Upper Intake Levels (2024). Reviewed October 7, 2026.

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How to use the Vitamin & Mineral Intake Calculator

  1. 1 Enter your age (19 or older) and choose your sex.
  2. 2 If it applies, choose pregnancy or breastfeeding.
  3. 3 Compare the US and EU reference intakes and upper limits for every vitamin and mineral; hover over an asterisk for notes.

What the reference values mean

  • RDA (Recommended Dietary Allowance) and PRI (Population Reference Intake) – the daily intake that meets the needs of almost all (about 97.5%) healthy people in a group. The US uses RDA, the EU uses PRI.
  • AI (Adequate Intake) – used when there is not enough evidence for an RDA or PRI. It is the amount that appears adequate in healthy populations.
  • UL (Tolerable Upper Intake Level) – the highest average daily intake that is unlikely to cause adverse effects over a lifetime. For iron and manganese EFSA could not set a UL and gives a safe level of intake instead.

Reference values are designed for groups. Your personal need may be higher or lower, for example because of medication, a medical condition, a vegan diet or limited sun exposure.

Differences between the US and EU

The National Academies (US) and EFSA (EU) reviewed the evidence independently, so their numbers differ. EFSA recommends more vitamin C (110 mg for men vs 90 mg) and B12 (4.0 µg vs 2.4 µg), but sets lower upper limits for vitamin B6 (12 mg vs 100 mg), zinc (25 mg vs 40 mg), selenium (255 µg vs 400 µg), iodine (600 µg vs 1,100 µg) and supplemental magnesium (250 mg vs 350 mg). For thiamin and niacin EFSA expresses the requirement per megajoule of energy instead of a fixed amount.

Age, sex and pregnancy

Needs change with life stage. Women before menopause need more iron than men because of menstrual losses; during pregnancy the US RDA for iron rises to 27 mg. Folate needs rise to 600 µg DFE in pregnancy, and iodine to 220 µg (US) or 200 µg (EU). From age 51 the US RDA for calcium rises to 1,200 mg for women, and from 71 the vitamin D RDA rises to 20 µg (800 IU).

Food first

Most people can meet their needs from a varied diet. Supplements are commonly advised for specific groups – folic acid before and in early pregnancy, vitamin D for people with little sun exposure and older adults, and vitamin B12 for vegans. Ask your doctor, midwife or dietitian which applies to you.

Sources

Frequently asked questions

What is the difference between RDA and UL?

The RDA is the intake that covers the needs of nearly everyone in a group; the UL is the highest daily intake that is unlikely to cause harm. Intakes between the two are generally considered safe.

Why are there no values for children?

Children have their own, lower reference values and upper limits. This calculator covers adults aged 19 and over to keep the data reliable.

Which values should I use in Europe?

National advice in most European countries is based on, or close to, the EFSA values. The US values are useful when reading American labels and articles.

Do the upper limits include food?

Most upper limits apply to total intake from food, drinks and supplements. Exceptions are magnesium, folic acid and the US limit for vitamin E, which only count supplements and fortified foods.

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