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 |
|---|
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.
Frequently Asked Questions (FAQ)
What inputs does the calculator need?
Enter your age, choose your sex, and select a life stage; the reference daily values for vitamins and minerals then appear in a table.
What are daily reference values for vitamins?
They are guideline daily amounts of each vitamin and mineral for a healthy person, set by nutrition authorities; this tool shows values for common age, sex and life stage profiles.
What does the green highlighting mean?
The most important nutrients for your chosen profile are highlighted in green, so you can spot them at a glance.
Do pregnant women need more nutrients?
Yes; folate, iron, iodine and several other nutrients have higher reference values during pregnancy, which the tool highlights.
Should I take supplements based on this table?
This is general information only. Talk to a doctor or dietitian before starting supplements, since excess of some nutrients can be harmful.