Nutrient Reference Table
Last updated: August 9, 2026
Every nutrient Tavita tracks, side by side: adult RDA or AI, adult tolerable upper limit, and what basis that limit is measured against.
Adult reference values
Adult figures below are the higher of the male/female Dietary Reference Intake for ages 19–50. They're a starting point, not the full picture — life-stage detail, pregnancy and lactation figures, absorption notes, and full source language live on each nutrient's own page (linked by name below).
| Nutrient | Category | Adult RDA / AI | Adult upper limit | UL basis |
|---|---|---|---|---|
| Vitamin A | Vitamins | 900 mcg | 3000 mcg | Total (food + supplements) |
| Vitamin B1 (Thiamin) | Vitamins | 1.2 mg | None established | — |
| Vitamin B2 (Riboflavin) | Vitamins | 1.3 mg | None established | — |
| Vitamin B3 (Niacin) | Vitamins | 16 mg | 35 mg | Supplements only |
| Vitamin B5 (Pantothenic Acid) | Vitamins | 5 mg | None established | — |
| Vitamin B6 | Vitamins | 1.7 mg | 100 mg | Total (food + supplements) |
| Vitamin B7 (Biotin) | Vitamins | 30 mcg | None established | — |
| Vitamin B9 (Folate) | Vitamins | 400 mcg | 1000 mcg | Total (food + supplements) |
| Vitamin B12 | Vitamins | 2.4 mcg | None established | — |
| Choline | Vitamins | 550 mg | 3500 mg | Total (food + supplements) |
| Vitamin C | Vitamins | 90 mg | 2000 mg | Total (food + supplements) |
| Vitamin D | Vitamins | 800 IU | 4000 IU | Total (food + supplements) |
| Vitamin E | Vitamins | 15 mg | 1000 mg | Supplements only |
| Vitamin K1 (Phylloquinone) | Vitamins | 120 mcg | None established | — |
| Vitamin K2 (Menaquinone) | Vitamins | No target established | None established | — |
| Lutein + Zeaxanthin | Other nutrients | No target established | None established | — |
| Calcium | Minerals | 1000 mg | 2500 mg | Total (food + supplements) |
| Chromium | Minerals | 35 mcg | None established | — |
| Copper | Minerals | 900 mcg | 10000 mcg | Total (food + supplements) |
| Iodine | Minerals | 150 mcg | 1100 mcg | Total (food + supplements) |
| Iron | Minerals | 18 mg | 45 mg | Total (food + supplements) |
| Magnesium | Minerals | 400 mg | 350 mg | Supplements only |
| Manganese | Minerals | 2.3 mg | 11 mg | Total (food + supplements) |
| Molybdenum | Minerals | 45 mcg | 2000 mcg | Total (food + supplements) |
| Phosphorus | Minerals | 700 mg | 4000 mg | Total (food + supplements) |
| Potassium | Minerals | 3400 mg | None established | — |
| Selenium | Minerals | 55 mcg | 400 mcg | Total (food + supplements) |
| Sodium | Minerals | 2300 mg (ceiling, not a target) | 2300 mg | Total (food + supplements) |
| Zinc | Minerals | 11 mg | 40 mg | Total (food + supplements) |
| Omega-3 EPA | Other nutrients | No target established | None established | — |
| Omega-3 DHA | Other nutrients | No target established | None established | — |
| Fiber | Other nutrients | 28 g | None established | — |
| Creatine | Other nutrients | No target established | None established | — |
“Ceiling, not a target” means the number is a daily maximum to stay under — reaching it isn't a goal. “Supplements only” means the upper limit counts supplement intake alone; the amount from food doesn't count toward it. See methodology for how each figure is sourced.