Daily Vitamin Reference Checker
Select a vitamin, enter your demographics, and compare your daily intake against RDA/AI recommendations from the Dietary Reference Intakes (DRIs).
Vitamin A Intake Summary
Supports vision, immune function, and cellular growth.
Your intake
800 μg RAE
Recommended
700 μg RAE
114.3% of recommendation
Daily recommendation for women aged 19+ is 700 μg RAE.
How to Use This Calculator
Track vitamin consumption
Use food labels, nutrition databases, or supplement facts to estimate your daily vitamin intake. Enter the total for comparison.
Adjust for life stage
Pregnancy and lactation increase requirements for many vitamins. Select the appropriate stage if you are within the eligible age range.
Optimise diet and supplementation
If intake falls short, prioritise food sources or supplements under professional guidance. Avoid megadoses without medical supervision.
Formula
Recommended intake = DRI table value for age, sex, and life stage
Percent of DRI = (Your intake ÷ Recommended) × 100
- DRI tables include Recommended Dietary Allowances (RDAs) or Adequate Intakes (AIs).
- Upper Tolerable Limits (ULs) are not shown; avoid excessive supplementation without clinical guidance.
- Where stage-specific values are unavailable, general adult recommendations apply.
Full Description
Vitamins are essential micronutrients that sustain metabolism, immunity, and growth. Requirements change with age, sex, and physiological states such as pregnancy. This calculator streamlines reference values for key vitamins so you can benchmark your intake and make informed diet adjustments.
Rely on whole foods for vitamin diversity—fruits, vegetables, lean proteins, dairy, fortified grains—and pair them with professional guidance when supplementation is required. Laboratory testing can confirm deficiencies or help monitor therapeutic dosing.
Frequently Asked Questions
What if my intake exceeds 100%?
Slightly above 100% from food is typically safe. Exceeding ULs from supplements can be harmful. Consult a healthcare provider for high doses.
How do I estimate food-based vitamins?
Use apps like Cronometer or USDA FoodData Central. They provide detailed micronutrient values per serving.
Are RDAs the same as goals?
RDAs cover the needs of ~97% of healthy individuals. They are good daily targets, but some conditions require higher or lower intakes.
Does cooking destroy vitamins?
Heat can reduce water-soluble vitamins (e.g., vitamin C, B vitamins). Balance raw and cooked foods to maximise nutrient intake.