Micronutrient Reference Targets
Recommendations draw from Dietary Reference Intakes published by the US National Academies. Use them as a guide for balanced meal planning; individual needs may vary.
Daily Micronutrient Targets
| Nutrient | Amount | Why it matters |
|---|---|---|
| Vitamin A | 700 µg RAE | Supports vision, immune function, and cellular growth. |
| Vitamin C | 75 mg | Antioxidant that supports immune health and collagen synthesis. |
| Vitamin D | 600 IU | Regulates calcium metabolism and bone health. |
| Vitamin E | 15 mg | Fat soluble antioxidant protecting cell membranes. |
| Vitamin K | 90 µg | Essential for blood clotting and bone metabolism. |
| Thiamin (B1) | 1.1 mg | Involved in carbohydrate metabolism and nervous system function. |
| Riboflavin (B2) | 1.1 mg | Supports energy production and antioxidant activity. |
| Niacin (B3) | 14 mg | Assists with energy metabolism and DNA repair. |
| Vitamin B6 | 1.3 mg | Cofactor in amino acid metabolism and neurotransmitter synthesis. |
| Folate | 400 µg DFE | Crucial for DNA synthesis and prenatal development. |
| Vitamin B12 | 2.4 µg | Supports neurological function and red blood cell formation. |
| Choline | 425 mg | Important for liver health, neurotransmission, and fetal development. |
| Calcium | 1000 mg | Maintains bone density, muscle function, and nerve transmission. |
| Iron | 18 mg | Crucial for oxygen transport and energy production. |
| Magnesium | 310 mg | Supports muscle contraction, nerve function, and energy metabolism. |
| Zinc | 8 mg | Supports immune function, protein synthesis, and wound healing. |
| Selenium | 55 µg | Antioxidant that supports thyroid function. |
| Potassium | 2600 mg | Key electrolyte for heart rhythm, blood pressure, and muscle function. |
| Sodium | 1500 mg (AI) | Essential electrolyte; limit intake to support healthy blood pressure. |
| Iodine | 150 µg | Required for thyroid hormone production and fetal development. |
Note: Values represent Recommended Dietary Allowances (RDA) or Adequate Intakes (AI) where RDAs are unavailable.
How to Use This Calculator
Review nutrient highlights
Identify which vitamins and minerals deserve focus for your age and life stage. Prioritise under consumed nutrients in meal planning.
Create grocery lists
Match high quality food sources like leafy greens, legumes, fatty fish, dairy, and fortified foods to your nutrient targets.
Plan supplementation wisely
Use the targets to evaluate supplements with your healthcare provider, especially during pregnancy, lactation, or restrictive diets.
Formula
Micronutrient RDA or AI = Table look up by age, sex, and life stage
- Values originate from the Food and Nutrition Board Dietary Reference Intakes.
- Pregnancy and lactation adjustments apply only to females aged 14 to 50.
- Where RDAs are not available, Adequate Intake levels are shown.
Full Description
Micronutrients enable energy metabolism, immune resilience, and structural maintenance. Requirements shift across life stages: teens need more iron and calcium, while older adults may need additional vitamin D and vitamin B12. This calculator distills those nuances into a practical table you can reference when planning meals or reviewing lab results.
Meet these targets primarily through whole foods, then use supplements to close confirmed gaps. Regular conversations with registered dietitians or healthcare providers ensure your micronutrient strategy supports health goals and medical considerations.
Frequently Asked Questions
Are these values safe upper limits?
No. They represent daily requirements (RDA or AI). Upper tolerable intake levels are higher and vary by nutrient.
What if my lab tests show deficiencies?
Work with a healthcare provider to target supplementation and investigate root causes such as malabsorption or medication effects.
Do dietary restrictions change these needs?
Vegetarian, vegan, or therapeutic diets may require special attention for nutrients such as vitamin B12, iron, and omega-3 fats. Adjust food choices or supplements accordingly.
How often should I revisit this calculator?
Update the inputs when age brackets change, during pregnancy or postpartum, or if your health professional recommends nutrient adjustments.