Micronutrient Calculator

View a vitamins-and-minerals-only reference sheet matched to age, sex, and life stage, including basis labels, target amounts, and upper-limit context.

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This page focuses on vitamins and minerals only. Use the DRI calculator when you also need macronutrient rows.

Result

Women 19 to 30 years

This micronutrient sheet gathers the matched vitamin and mineral targets without the macronutrient rows that appear on the full DRI page.

Total rows: 23
Vitamins: 13
Rows with ULs: 16

Vitamin	Basis	Target	Upper limit	Notes
Vitamin A	RDA	700 mcg RAE	3,000 mcg RAE	Retinol activity equivalents separate preformed vitamin A from carotenoid sources.
Vitamin C	RDA	75 mg	2,000 mg	Vitamin C reference values are higher for pregnancy and lactation.
Vitamin D	RDA	15 mcg	100 mcg	ODS uses updated calcium and vitamin D DRIs: 15 mcg for ages 1 to 70, 20 mcg above 70.
Vitamin E	RDA	15 mg	1,000 mg	Vitamin E recommendations use mg of alpha-tocopherol rather than IU.
Vitamin K	RDA	90 mcg	No established UL	Vitamin K uses an AI rather than an RDA in the DRI tables.
Thiamin	RDA	1.1 mg	No established UL	Thiamin needs increase modestly in pregnancy and lactation.
Riboflavin	RDA	1.1 mg	No established UL	Riboflavin reference values remain low in absolute terms, so supplement labels can look very high.
Niacin	RDA	14 mg NE	35 mg NE	Niacin recommendations use niacin equivalents and the UL applies to supplemental or fortified forms.
Vitamin B6	RDA	1.3 mg	100 mg	Vitamin B6 recommendations rise in older adults and in pregnancy or lactation.
Folate	RDA	400 mcg DFE	1,000 mcg DFE	Folate uses dietary folate equivalents and the periconception 400 mcg folic-acid note remains separate.
Vitamin B12	RDA	2.4 mcg	No established UL	Adults above 50 are often advised to rely on fortified foods or supplements because food-bound absorption can fall.
Pantothenic acid	RDA	5 mg	No established UL	Pantothenic acid uses an AI rather than an RDA in the DRI tables.
Biotin	RDA	30 mcg	No established UL	Biotin uses an AI and high-dose supplements can interfere with some lab tests.

Mineral	Basis	Target	Upper limit	Notes
Calcium	RDA	1,000 mg	2,500 mg	Calcium targets are updated from the modern calcium DRI review, with higher needs for women 51 to 70 and all adults over 70.
Iron	RDA	18 mg	45 mg	Iron requirements rise in adolescence, menstruating adults, and pregnancy, then fall again after menopause.
Magnesium	RDA	310 mg	350 mg	The magnesium UL applies to supplemental or pharmacologic magnesium, not to magnesium naturally present in food.
Phosphorus	RDA	700 mg	4,000 mg	Phosphorus targets peak during adolescence because rapid bone growth raises needs.
Potassium	AI	2,600 mg	No established UL	Potassium uses updated 2019 AIs, and those AIs do not apply to people with impaired potassium excretion.
Zinc	RDA	8 mg	40 mg	Zinc targets rise in growth and pregnancy, and long-term high-dose supplementation can interfere with copper status.
Iodine	RDA	150 mcg	1,100 mcg	Iodine targets rise in pregnancy and lactation because fetal and infant thyroid hormone production depends on maternal intake.
Selenium	RDA	55 mcg	400 mcg	Selenium has a relatively narrow gap between the adult target and the upper limit compared with some other minerals.
Copper	RDA	900 mcg	10,000 mcg	Copper targets rise in pregnancy and lactation, and very high zinc intake can reduce copper absorption.
Manganese	AI	1.8 mg	11 mg	Manganese uses Adequate Intake values rather than RDAs across the life course.

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Health — Nutrition

Micronutrient calculator guide: a vitamins-and-minerals reference sheet without the macro clutter

A micronutrient calculator is most useful when it acts as a clean reference sheet for vitamins and minerals only. This guide explains why that narrower scope matters, why basis labels such as RDA and AI should stay visible, and why a reference table is different from both a single-nutrient intake checker and a full DRI page with macronutrient rows.

About this calculator

Reviewed 20 March 2026

Methodology

The calculator assembles vitamins and minerals from NIH Office of Dietary Supplements and Dietary Reference Intake tables for the selected age, sex, and pregnancy or lactation stage, preserving the official basis labels and upper-limit notes for each row.

Limitations

The page is a reference lookup sheet and does not estimate actual intake.
Some rows use AI instead of RDA, which means the underlying evidence is less precise.
Upper-limit interpretation still depends on source form for several nutrients and cannot be resolved from a reference sheet alone.

Disclaimer

This page is for education and nutrition planning only. It does not diagnose deficiency, toxicity, or supplement need, and anyone pregnant, using high-dose supplements, or managing chronic disease should use clinician advice for personal decisions.

Sources

See our calculation methodology and editorial standards for how this estimate is produced.

Why a micronutrient-only sheet can be easier to use than a full DRI page

Many users want to review vitamins and minerals without also scanning carbohydrate, fibre, essential-fat, and AMDR rows. A micronutrient-only page keeps that review focused and faster, especially when the question is “What is the matched target for calcium, iron, folate, or vitamin D in this life stage?”

That narrower scope also reduces interpretation mistakes. It keeps the page centred on vitamins and minerals while still preserving the official DRI basis labels and upper-limit notes that matter for safety review.

Why basis labels belong beside the number

Not every micronutrient target is an RDA. Some rows use AI because the evidence base is not strong enough for a full Recommended Dietary Allowance, and that difference is part of the interpretation rather than decorative metadata.

A useful micronutrient sheet therefore shows both the amount and the basis label. That helps users understand whether they are reading a stronger planning target or a more limited Adequate Intake reference.

Why a sheet like this does not replace intake review

A reference table tells you which row applies to a healthy person in that age, sex, and life-stage group. It does not tell you whether the person actually eats that amount, absorbs it well, stores it normally, or has clinical reasons to need more or less.

That is why the next step after a profile lookup is usually a more specific calculator, such as a single-nutrient intake checker, a food-gap planner, or a supplement comparison.

When upper-limit notes matter most

Upper-limit context becomes especially important when a nutrient has a source-specific rule, such as magnesium from supplements or preformed vitamin A rather than carotenoid-rich foods. A reference sheet cannot assess an actual dose on its own, but it can show whether a UL exists and remind the user not to treat the target and the UL as the same number.

That simple visibility step reduces the chance that a user sees a high-dose supplement label and assumes that any number above 100% of target is automatically dangerous or automatically useful.

Frequently asked questions

How is this different from the DRI calculator?

This page focuses on vitamins and minerals only. The DRI calculator adds macronutrient rows such as carbohydrate, fibre, essential fats, and AMDR ranges.

How is this different from the nutrient intake calculator?

This page is a profile lookup sheet. The nutrient intake calculator compares one entered amount against one selected nutrient target and shows a gap or coverage percentage.

Why do some rows show AI instead of RDA?

AI is used when the evidence base is not strong enough to define a full RDA. It is still an official planning value, but it should not be read with the same precision as an RDA.

Can this page diagnose deficiency or toxicity?

No. It is a reference tool only. Deficiency, excess, and treatment decisions may require intake review, symptoms, medical history, and sometimes lab testing.

Micronutrient Calculator

Women 19 to 30 years

Micronutrient calculator guide: a vitamins-and-minerals reference sheet without the macro clutter

Why a micronutrient-only sheet can be easier to use than a full DRI page

Why basis labels belong beside the number

Why a sheet like this does not replace intake review

When upper-limit notes matter most

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Nutrient Food Gap Calculator

Supplement Comparison Calculator