Vitamin and mineral RDA chart

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

This vitamin and mineral RDA chart covers every nutrient in the Tavita library. 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).

This table is the side-by-side view: every nutrient at once, for comparison. If you only want your own numbers, the DRI calculator gives one page per life stage, with protein, water and fiber alongside the vitamins and minerals.

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Showing adult reference values for every nutrient. Pick your life stage to see and highlight your own numbers here.

Nutrient	Category	RDA / AI, ages 19-50	Upper limit, ages 19-50	UL basis	Your life stage
Vitamin A	Vitamins	Women 700 mcg · Men 900 mcg	3,000 mcg	Total (food + supplements)	n/a
Vitamin B1 (Thiamin)	Vitamins	Women 1.1 mg · Men 1.2 mg	None established	n/a	n/a
Vitamin B2 (Riboflavin)	Vitamins	Women 1.1 mg · Men 1.3 mg	None established	n/a	n/a
Vitamin B3 (Niacin)	Vitamins	Women 14 mg · Men 16 mg	35 mg	Supplements only	n/a
Vitamin B5 (Pantothenic Acid)	Vitamins	5 mg	None established	n/a	n/a
Vitamin B6	Vitamins	1.3 mg	100 mg	Total (food + supplements)	n/a
Vitamin B7 (Biotin)	Vitamins	30 mcg	None established	n/a	n/a
Vitamin B9 (Folate)	Vitamins	400 mcg	1,000 mcg	Total (food + supplements)	n/a
Vitamin B12	Vitamins	2.4 mcg	None established	n/a	n/a
Choline	Vitamins	Women 425 mg · Men 550 mg	3,500 mg	Total (food + supplements)	n/a
Vitamin C	Vitamins	Women 75 mg · Men 90 mg	2,000 mg	Total (food + supplements)	n/a
Vitamin D	Vitamins	600 IU	4,000 IU	Total (food + supplements)	n/a
Vitamin E	Vitamins	15 mg	1,000 mg	Supplements only	n/a
Vitamin K1 (Phylloquinone)	Vitamins	Women 90 mcg · Men 120 mcg	None established	n/a	n/a
Vitamin K2 (Menaquinone)	Vitamins	No target established	None established	n/a	n/a
Lutein + Zeaxanthin	Other nutrients	No target established	None established	n/a	n/a
Calcium	Minerals	1,000 mg	2,500 mg	Total (food + supplements)	n/a
Chromium	Minerals	Women 25 mcg · Men 35 mcg	None established	n/a	n/a
Copper	Minerals	900 mcg	10,000 mcg	Total (food + supplements)	n/a
Iodine	Minerals	150 mcg	1,100 mcg	Total (food + supplements)	n/a
Iron	Minerals	Women 18 mg · Men 8 mg	45 mg	Total (food + supplements)	n/a
Magnesium	Minerals	Women 310 mg (320 mg from age 31) · Men 400 mg (420 mg from age 31)	350 mg	Supplements only	n/a
Manganese	Minerals	Women 1.8 mg · Men 2.3 mg	11 mg	Total (food + supplements)	n/a
Molybdenum	Minerals	45 mcg	2,000 mcg	Total (food + supplements)	n/a
Phosphorus	Minerals	700 mg	4,000 mg	Total (food + supplements)	n/a
Potassium	Minerals	Women 2,600 mg · Men 3,400 mg	None established	n/a	n/a
Selenium	Minerals	55 mcg	400 mcg	Total (food + supplements)	n/a
Sodium	Minerals	2,300 mg (ceiling, not a target)	2,300 mg	Total (food + supplements)	n/a
Zinc	Minerals	Women 8 mg · Men 11 mg	40 mg	Total (food + supplements)	n/a
Omega-3 EPA	Other nutrients	No target established	None established	n/a	n/a
Omega-3 DHA	Other nutrients	No target established	None established	n/a	n/a
Fiber	Other nutrients	Women 25 g · Men 38 g	None established	n/a	n/a
Creatine	Other nutrients	No target established	None established	n/a	n/a

“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.