Nutrient library
Look up any vitamin or mineral. See what your stack adds up to.
Daily targets, tolerable upper limits, and best food sources for 33 vitamins, minerals, and other nutrients.
Every figure traces back to NIH and NASEM Dietary Reference Intakes — see how we check them in our methodology.
See your numbers
All 33 nutrients
Browse the library
Adult figures are the higher of the male and female 19–50 value — pick your life stage at the top of the page to swap in your own numbers.
Vitamins15 nutrients
Vitamin A
Supports normal vision (especially in low light), immune function, and the healthy growth of skin and other tissues.
- Adult RDA/AI
- 900 mcg
- Upper limit
- 3,000 mcg
Upper limit is measured against preformed vitamin A (retinol).
View details →Vitamin B1 (Thiamin)
Helps your body turn carbohydrates from food into energy and keeps nerve and muscle signalling working normally.
- Adult RDA/AI
- 1.2 mg
Vitamin B2 (Riboflavin)
A key part of energy production from food and helps the body recycle other B vitamins and protect cells from oxidative stress.
- Adult RDA/AI
- 1.3 mg
Vitamin B3 (Niacin)
Central to how every cell releases energy from food, and supports normal skin and nervous-system function.
- Adult RDA/AI
- 16 mg
- Upper limit
- 35 mg
Upper limit counts supplemental niacin only.
View details →Vitamin B5 (Pantothenic Acid)
Needed to make coenzyme A, which your body uses to break down fats and carbohydrates for energy.
- Adult RDA/AI
- 5 mg
Vitamin B6
Supports protein metabolism, red blood cell formation, and the making of brain chemicals that affect mood and sleep.
- Adult RDA/AI
- 1.7 mg
- Upper limit
- 100 mg
Vitamin B7 (Biotin)
Helps convert food into energy and supports the normal condition of hair, skin, and nails.
- Adult RDA/AI
- 30 mcg
Vitamin B9 (Folate)
Needed to make DNA and new cells, and especially important before and during pregnancy for healthy fetal development.
- Adult RDA/AI
- 400 mcg
- Upper limit
- 1,000 mcg
Upper limit is measured against folic acid.
View details →Vitamin B12
Keeps nerve cells and red blood cells healthy and works with folate to make DNA. Mainly found in animal foods.
- Adult RDA/AI
- 2.4 mcg
Choline
Used to build cell membranes and acetylcholine, a signalling chemical involved in memory and muscle control, and to carry fat out of the liver. Needs rise in pregnancy, when it contributes to the baby's brain development.
- Adult RDA/AI
- 550 mg
- Upper limit
- 3,500 mg
Vitamin C
An antioxidant that supports the immune system, helps make collagen for skin and blood vessels, and improves iron absorption from plants.
- Adult RDA/AI
- 90 mg
- Upper limit
- 2,000 mg
Vitamin D
Helps your body absorb calcium for strong bones, and supports muscle and immune function. Your skin also makes it from sunlight.
- Adult RDA/AI
- 800 IU
- Upper limit
- 4,000 IU
Vitamin E
A fat-soluble antioxidant that protects cell membranes from damage and supports immune function.
- Adult RDA/AI
- 15 mg
- Upper limit
- 1,000 mg
Upper limit counts supplements only.
View details →Vitamin K1 (Phylloquinone)
Essential for normal blood clotting and works alongside vitamin K2 in bone metabolism.
- Adult RDA/AI
- 120 mcg
Vitamin K2 (Menaquinone)
Helps direct calcium into bones and teeth and keep it out of arteries, complementing vitamin K1's role in clotting.
- Adult RDA/AI
- None established
Minerals13 nutrients
Calcium
The main mineral in bones and teeth; also needed for muscle contraction, nerve signalling, and normal blood clotting.
- Adult RDA/AI
- 1,000 mg
- Upper limit
- 2,500 mg
Chromium
A trace mineral involved in how the body handles carbohydrates, fats, and protein. It is often described as helping insulin work, though the evidence that extra chromium changes blood sugar in people who aren't deficient is mixed, and true deficiency is rare on an ordinary diet.
- Adult RDA/AI
- 35 mcg
Copper
A trace mineral used to make red blood cells, connective tissue, and the enzymes that move iron and produce energy. It also supports normal nerve and immune function.
- Adult RDA/AI
- 900 mcg
- Upper limit
- 10,000 mcg
Iodine
Needed to make thyroid hormones, which regulate metabolism, growth, and development.
- Adult RDA/AI
- 150 mcg
- Upper limit
- 1,100 mcg
Iron
Carries oxygen in the blood and supports energy production. Iron from animal foods (heme) absorbs more easily than plant iron.
- Adult RDA/AI
- 18 mg
- Upper limit
- 45 mg
Magnesium
Involved in hundreds of reactions including energy production, muscle and nerve function, blood sugar control, and bone structure.
- Adult RDA/AI
- 400 mg
- Upper limit
- 350 mg
Upper limit counts supplements only.
View details →Manganese
A trace mineral the body uses in bone formation, wound healing, and the enzymes that process carbohydrates, cholesterol, and free radicals.
- Adult RDA/AI
- 2.3 mg
- Upper limit
- 11 mg
Molybdenum
A trace mineral needed by the enzymes that break down sulfur-containing amino acids and clear certain by-products of normal metabolism. Ordinary diets supply it easily.
- Adult RDA/AI
- 45 mcg
- Upper limit
- 2,000 mcg
Phosphorus
A major mineral that pairs with calcium to build bone and tooth structure, and forms part of DNA and the molecule cells use to carry energy.
- Adult RDA/AI
- 700 mg
- Upper limit
- 4,000 mg
Potassium
An electrolyte that helps regulate fluid balance, blood pressure, and normal muscle and nerve function.
- Adult RDA/AI
- 3,400 mg
Selenium
A trace mineral that acts as an antioxidant and supports thyroid hormone metabolism and immune function.
- Adult RDA/AI
- 55 mcg
- Upper limit
- 400 mcg
Sodium
An electrolyte that maintains fluid balance and supports nerve and muscle function. Most people get plenty, so the goal is a ceiling to stay under, not a target to reach.
- Adult daily ceiling
- 2,300 mg
Zinc
Supports the immune system, wound healing, normal sense of taste and smell, and the growth of new cells.
- Adult RDA/AI
- 11 mg
- Upper limit
- 40 mg
Other nutrients5 nutrients
Lutein + Zeaxanthin
A carotenoid that concentrates in the retina, where it (with zeaxanthin) helps filter blue light and supports long-term eye health.
- Adult RDA/AI
- None established
Omega-3 EPA
A marine omega-3 fatty acid that supports heart health and helps regulate the body's normal inflammatory response.
- Adult RDA/AI
- None established
Omega-3 DHA
A marine omega-3 that is a major structural fat in the brain and retina, supporting brain and eye health across life.
- Adult RDA/AI
- None established
Fiber
Supports healthy digestion and regularity, feeds beneficial gut bacteria, and helps you feel full and keeps blood sugar steadier after a meal.
- Adult RDA/AI
- 28 g
Creatine
Helps muscles produce quick bursts of energy for strength and high-intensity effort; also studied for cognitive support. The body makes some and stores more from food.
- Adult RDA/AI
- None established
No nutrients match your search.
Free tool
Check what your whole stack adds up to
One nutrient at a time is the easy part. Add every supplement you take, pick a life stage, and the stack checker totals each nutrient across all of them — against the reference intake and against the upper limit, which is where doubling up actually bites.
- Combined totals for every nutrient across your whole stack
- Percentage of reference intake and of the tolerable upper limit
- Which nutrients in your stack help each other, and which compete
- A shareable link, so you can send the result to someone
It checks supplement-to-supplement and supplement-to-food effects only — not interactions with prescription or over-the-counter medication. If you take any medicine, ask your doctor or pharmacist before combining it with anything.
Reading the numbers
RDA, AI, upper limit — what the figures on each card mean
Every number in this library is a Dietary Reference Intake, the reference values the National Academies of Sciences, Engineering, and Medicine set for the United States and Canada.
- RDA Recommended Dietary Allowance
- The average daily intake that meets the needs of nearly all — 97 to 98% — of the healthy people in an age and sex group. A target to reach.
- AI Adequate Intake
- Set where there isn't enough evidence for an RDA, from observed or experimentally determined intakes of healthy people. Also a target to reach.
- UL Tolerable Upper Intake Level
- The highest daily intake likely to pose no risk to almost everyone. A ceiling, not a target — the risk of harm rises as intake goes above it.
RDA vs AI vs UL, explained in full
Common questions
- How many vitamins and minerals does this library cover?
- Thirty-three entries: 15 filed under vitamins, 13 minerals, and 5 that are neither. The vitamin count runs above the 13 essential vitamins because vitamin K1 and K2 are listed separately — the two forms you actually buy — and because it includes choline, which has a reference intake without being classed as a vitamin. The remaining five are Fiber, Creatine, Lutein + Zeaxanthin, and the omega-3s EPA and DHA.
- Where do these numbers come from?
- The Dietary Reference Intakes set by the National Academies of Sciences, Engineering, and Medicine, as published in the NIH Office of Dietary Supplements fact sheets. None of them are Tavita estimates. The methodology page shows how each figure is checked and re-verified, and every nutrient page states the values it uses.
- Can I see the numbers for my own age and sex?
- Yes. The life-stage picker at the top of this page covers 16 life stages, including pregnancy and lactation. Choosing one adds your own target to every card where it differs from the adult figure, and highlights the rows it changes in the reference table.
Full directory
Every page in the library
All 33 nutrients live above — everything below links straight to the body systems, goals, pairings, and reference pages built from the same data.