Vitamins and Minerals
RDA Online Calculator
Our free online RDA calculator helps you understand your body's daily needs for essential Vitamins and Minerals. Get personalized, science-based results in seconds.
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Your Recommendations
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Frequently Asked Questions
Quick answers to common questions about vitamin and mineral needs.
What is an RDA (Recommended Dietary Allowance)?
The Recommended Dietary Allowance (RDA) is the average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals in a particular life stage and gender group. It's a goal for daily intake, established by the Food and Nutrition Board of the National Academies.
Can I get all my nutrients from food alone?
It is ideal and entirely possible to get all necessary vitamins and minerals from a well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. However, some individuals may have increased needs (e.g., during pregnancy) or dietary restrictions (e.g., vegans) that may require supplementation. Always consult a healthcare provider before starting any supplement.
What is the difference between a vitamin and a mineral?
Vitamins are organic substances made by plants or animals. Minerals are inorganic elements that come from the earth; soil and water. Both are essential nutrients that the body needs to function correctly. Vitamins are often classified as fat-soluble (A, D, E, K) or water-soluble (B-vitamins, C), while minerals are classified as major or trace minerals.
What does the "Tolerable Upper Intake Level" (UL) mean?
The Tolerable Upper Intake Level (UL) is the maximum daily intake of a nutrient that is unlikely to cause adverse health effects for almost all individuals. It is not a recommended level of intake. For some nutrients, a UL is not established because toxicity is rare; this is correctly reflected in the results by the absence of a visual bar.
How accurate is this calculator?
This calculator provides estimates based on the Dietary Reference Intakes (DRIs) published by the National Institutes of Health (NIH). However, it's an informational tool, not a medical diagnosis. Individual needs can vary based on genetics, health conditions, and lifestyle. For personalized medical advice, please consult with a registered dietitian or physician.
Our Commitment to Quality
Data Source
Our calculator uses the Dietary Reference Intakes (DRIs) from the National Institutes of Health (NIH).
Expert Review
The data and calculations have been reviewed for scientific accuracy by Quantum Chemistry Scientist, Vasyl Haborets, to ensure alignment with current guidelines.
Disclaimer
These values are for healthy individuals. Needs can vary based on health or medication. Always consult a healthcare provider for personalized advice.
Completeness
This tool includes minerals with an established RDA/AI. Nutrients like Sulfur are not listed as they lack an official RDA and are typically sufficient in protein-rich diets.