Vitamin and Mineral Daily Needs Calculator
Daily nutrient needs change with age, sex and life stage. Choose a profile — the reference daily values for major vitamins and minerals appear with the most important nutrients for that profile highlighted.
Reference daily values
Key nutrients for your profile are highlighted in green. Values are reference guidelines for healthy adults and teens.
| Nutrient | Daily value | Unit | Why it matters |
|---|
General information only, not medical advice. These are reference guidelines for healthy people. Do not start supplements based on this table alone — talk to a doctor or dietitian first, especially if pregnant, breastfeeding or taking medication.
How to use
- Enter your age and choose your sex.
- Select a life stage (pregnancy and breastfeeding raise several needs).
- Review the table and note the highlighted key nutrients for your profile.
Note: Needs shown are general reference values, not personal recommendations. A varied diet of vegetables, fruits, grains, protein and dairy usually covers most needs. This is an estimate.
Tips
- Food first: nutrients from meals are usually absorbed better than pills.
- Vitamin D and iron are the most common gaps — sunlight and leafy greens help.
- More is not always better: fat soluble vitamins (A, D, E, K) can build up to harmful levels.
- Keep a consistent diet week to week instead of chasing single day numbers.