Vitamin Content Calculator

A Dietary Reference Intake (DRI) is a set of science-based nutrient reference values established by the National Academies of Sciences. DRIs include several types of reference values such as the Recommended Daily Allowance (RDA) and Adequate Intake (AI), and are used to plan and assess nutrient intakes for healthy individuals.

The RDA is the average daily dietary intake level sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals in a given life stage and sex group. It is set based on an Estimated Average Requirement (EAR) plus a safety margin. If you consistently meet the RDA for a vitamin, you are unlikely to be deficient.

Adequate Intake (AI) is used when there is insufficient evidence to establish a full RDA. It is a recommended average daily intake level based on observed or experimentally determined estimates of nutrient intake by groups of apparently healthy people. Vitamins like K and D sometimes use AI values for certain age groups.

The calculator uses your age, sex, pregnancy or lactation status, and activity level to look up the standard DRI reference values from the National Academies guidelines. It then displays the recommended daily amount for each major vitamin — A, C, D, E, K, B12, B6, and Folate — tailored to your profile.

Fat-soluble vitamins — A, D, E, and K — are absorbed along with dietary fat and can be stored in the body's fatty tissues and liver. Because they accumulate in the body, excessive intake over time can potentially cause toxicity. These vitamins generally require less frequent replenishment than water-soluble ones.

Water-soluble vitamins include Vitamin C and all eight B vitamins (including B6, B12, and Folate). Unlike fat-soluble vitamins, they are not stored in large amounts and excess is excreted in urine. This means they need to be consumed more regularly through diet, and deficiencies can develop more quickly.

Yes — pregnancy and lactation significantly increase the need for several vitamins. For example, Folate requirements rise to 600 mcg/day during pregnancy (from 400 mcg/day) to support fetal neural tube development. Vitamin D, B12, and A requirements also increase during lactation. Always consult a healthcare provider for guidance during pregnancy.

These values represent population-level guidelines for generally healthy individuals. People with certain medical conditions, malabsorption issues, or specific dietary restrictions (e.g. vegans, those with Crohn's disease) may have different requirements. Always consult a qualified healthcare professional for personalised advice.