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).
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.
See your numbers
Showing adult reference values for every nutrient. Pick your life stage to see and highlight your own numbers here.
| Nutrient | Category | Adult RDA / AI | Adult upper limit | UL basis | Your life stage |
|---|---|---|---|---|---|
| Vitamin A | Vitamins | 900 mcg | 3,000 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 | 1,000 mcg | Total (food + supplements) | — |
| Vitamin B12 | Vitamins | 2.4 mcg | None established | — | — |
| Choline | Vitamins | 550 mg | 3,500 mg | Total (food + supplements) | — |
| Vitamin C | Vitamins | 90 mg | 2,000 mg | Total (food + supplements) | — |
| Vitamin D | Vitamins | 800 IU | 4,000 IU | Total (food + supplements) | — |
| Vitamin E | Vitamins | 15 mg | 1,000 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 | 1,000 mg | 2,500 mg | Total (food + supplements) | — |
| Chromium | Minerals | 35 mcg | None established | — | — |
| Copper | Minerals | 900 mcg | 10,000 mcg | Total (food + supplements) | — |
| Iodine | Minerals | 150 mcg | 1,100 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 | 2,000 mcg | Total (food + supplements) | — |
| Phosphorus | Minerals | 700 mg | 4,000 mg | Total (food + supplements) | — |
| Potassium | Minerals | 3,400 mg | None established | — | — |
| Selenium | Minerals | 55 mcg | 400 mcg | Total (food + supplements) | — |
| Sodium | Minerals | 2,300 mg (ceiling, not a target) | 2,300 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.