Vitamin & Mineral Daily Recommended Dosage by Age — RDA Reference

Last reviewed: June 2026

This vitamin and mineral reference tool displays the Recommended Dietary Allowance (RDA) and Tolerable Upper Intake Level (UL) for all major vitamins and minerals, organized by age group and biological sex, using data from the NIH Office of Dietary Supplements and the National Academies of Sciences, Engineering, and Medicine (NASEM) Dietary Reference Intakes. The RDA is the average daily intake sufficient to meet the nutritional requirements of nearly all (97–98%) healthy individuals. The UL is the maximum daily intake unlikely to cause adverse health effects — exceeding it regularly, especially through supplements, carries risk of toxicity. Click any nutrient row to expand deficiency symptoms, food sources, and excess intake effects. This is a reference tool — not a supplement recommendation.

RDA = Recommended Dietary Allowance AI = Adequate Intake (used when RDA not established) UL = Tolerable Upper Intake Level (max before adverse effects) ND = Not Determined (insufficient data)
Nutrient Unit RDA / AI Upper Level (UL) Category

Source: NIH Office of Dietary Supplements & National Academies of Sciences, Engineering, and Medicine. Values shown are for dietary reference purposes only. Individual needs may vary. Not all values have established RDAs; AI values are shown where applicable.

⚕ Reference Only: RDA and UL values are population-level reference values from established dietary guidelines. They are not personalized supplement recommendations. Many factors affect individual nutrient needs — health conditions, medications, absorption issues, and diet composition. Before starting any vitamin or mineral supplement, consult your healthcare provider. Exceeding the UL for fat-soluble vitamins (A, D, E, K) and certain minerals can cause serious toxicity.

Personalized vitamin recommendations:

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Sources & Methodology

Data source: All RDA (Recommended Dietary Allowance) and UL (Tolerable Upper Intake Level) values are sourced from the Dietary Reference Intakes published by the Institute of Medicine / National Academies of Sciences, Engineering, and Medicine. AI (Adequate Intake) values are used where an RDA has not been established.
Sources: NIH Office of Dietary Supplements (ods.od.nih.gov); Institute of Medicine Dietary Reference Intakes series. These are population-level reference values — individual nutrient needs may differ based on health conditions, medications, absorption, and diet composition. Consult your healthcare provider before starting any supplement regimen.

Last reviewed: June 2026