The Dietary Reference Intakes (DRI) are evidence-based guidelines for how much of each vitamin and mineral you need daily. Published by the National Academies of Sciences, this reference includes the RDA (Recommended Dietary Allowance) or AI (Adequate Intake) and UL (Upper Tolerable Limit) for all 27 essential micronutrients — organized by age group and sex so you can find your exact targets.
Educational reference only. These are population-level guidelines. Individual needs vary. Consult a healthcare provider or registered dietitian before significantly changing supplement intake, especially above the Upper Limit (UL).
27 nutrients shown
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Understanding the Values
Recommended Dietary Allowance — daily intake sufficient for 97–98% of healthy people. This is your target.
Adequate Intake — used when evidence is insufficient to set an RDA. A reasonable daily target.
Tolerable Upper Limit — highest intake unlikely to cause adverse effects. Mainly relevant for supplements.
Source: Dietary Reference Intakes (DRI), National Academies of Sciences, Engineering, and Medicine (NASEM). Values are for healthy, non-pregnant adults unless otherwise noted.
How to Use the Vitamin and Mineral Daily Values Reference
This vitamin and mineral daily values reference provides Dietary Reference Intakes (DRI) for all 27 essential micronutrients — including both the recommended daily intake (RDA or AI) and the upper tolerable limit (UL). Use the filters to narrow results to your specific age group, sex, and nutrient type, then expand any row to see food sources, deficiency symptoms, and toxicity risks.
Step 1: Select your age group and sex
Use the "Age / Sex" dropdown to select the profile that matches you: adult male or female (19–50), teen male or female (14–18), child (4–8), older adult male or female (51+), pregnant, or lactating. Nutrient needs vary significantly by life stage — for example, premenopausal women need 18 mg of iron daily while men need only 8 mg, and older adults need more calcium and vitamin D to preserve bone density.
Step 2: Filter by vitamin or mineral type
Use the All / Vitamins / Minerals tabs to narrow the list. Vitamins include the fat-soluble vitamins A, D, E, and K, plus nine water-soluble B vitamins and vitamin C. Minerals include macrominerals like calcium, magnesium, and potassium, and trace minerals like zinc, selenium, and iodine. The search bar also lets you jump directly to any nutrient by name.
Step 3: Read the RDA/AI and UL columns
The RDA/AI column shows your daily intake target for the selected profile. An RDA (Recommended Dietary Allowance) is backed by sufficient evidence and meets the needs of 97–98% of healthy people. An AI (Adequate Intake) is used when evidence is insufficient — it is still a useful daily target. The UL column shows the upper tolerable limit above which adverse effects become likely, especially relevant when taking supplements.
Step 4: Expand a row for full details
Click any nutrient row to expand it and see: top food sources, deficiency symptoms, toxicity/excess symptoms, and additional clinical notes. This helps you understand not just the numbers, but what each nutrient does and what happens if you get too little or too much. You can also click "Expand all" to open all rows at once for a full overview.
Understanding fat-soluble vs. water-soluble vitamins
Fat-soluble vitamins (A, D, E, K) are stored in the body's fatty tissues and liver. Because they accumulate, they carry a higher risk of toxicity if you regularly consume above the UL through supplements. Water-soluble vitamins (C and all B vitamins) are not stored in significant amounts — excess is excreted in urine — so toxicity is less common, though very high doses of some (like B6 and niacin) can still cause harm. Minerals behave similarly: macrominerals like calcium and sodium are tightly regulated, while trace minerals like selenium have very narrow safe intake windows.
Special considerations for pregnancy and lactation
Nutrient needs increase substantially during pregnancy and breastfeeding. Folate requirements nearly double to 600 mcg DFE during pregnancy to prevent neural tube defects. Iron needs increase to 27 mg/day. Iodine requirements rise by 50 mcg. The reference includes dedicated profiles for pregnant and lactating women so you can check specific targets for these life stages. Always work with an OB-GYN or registered dietitian to tailor supplementation during pregnancy.
Frequently Asked Questions
Is this vitamin and mineral reference free to use?
Yes, completely free. The reference runs entirely in your browser with no signup, no account, and no usage limits. All nutrient data is embedded in the page — nothing is sent to any server.
Is my data private when using this tool?
Yes. Everything runs locally in your browser. No data is collected or transmitted. Your searches and filter selections stay entirely on your device.
What is the difference between RDA and AI?
RDA (Recommended Dietary Allowance) is the daily intake level sufficient to meet the nutrient needs of 97–98% of healthy individuals in a group, based on scientific evidence. AI (Adequate Intake) is used when there is not enough data to set an RDA — it is a reasonable estimate based on observed or experimentally determined intake. Both are goals for daily intake.
What does the Upper Limit (UL) mean?
The UL (Tolerable Upper Intake Level) is the highest daily nutrient intake that is unlikely to cause adverse health effects in most people. Intakes above the UL increase the risk of toxicity. The UL applies mainly to supplements — it is difficult to exceed the UL from food alone for most nutrients.
Why do vitamin and mineral needs differ by age and sex?
Nutrient needs change throughout life based on growth, hormonal changes, and metabolic rate. Teens need more calcium for bone development. Premenopausal women need more iron to replace losses from menstruation. Older adults need more calcium and vitamin D to preserve bone mass. The kidneys also become less efficient at activating vitamin D with age.
How much vitamin D do I need per day?
The RDA for vitamin D is 600 IU (15 mcg) for adults up to age 70, and 800 IU (20 mcg) for adults 71 and older. Many experts suggest higher intakes of 1,000–2,000 IU may be beneficial, especially for people with limited sun exposure, but discuss this with your doctor before supplementing above the RDA.
Are the values shown based on official guidelines?
Yes. Values are sourced from the Dietary Reference Intakes (DRIs) published by the National Academies of Sciences, Engineering, and Medicine (NASEM), which are the standard reference used by health authorities in the US and Canada. These are periodically updated as new evidence emerges.
Can I use this to plan my supplement stack?
This reference is a useful starting point for understanding how much of each nutrient you need. However, supplement decisions should be made in consultation with a healthcare provider, especially because some nutrients interact with each other and with medications. Exceeding the UL for fat-soluble vitamins (A, D, E, K) can cause toxicity since they accumulate in the body.