How to total your mineral intake
When you take two or three supplements together, the same mineral often appears in more than one of them. Enter the amount per serving and the servings per day for each product and the page returns a per-product subtotal plus the combined daily total in milligrams, then compares it with the RDA and the tolerable upper intake level (UL) for the sex and age group you choose. Mineral from food is not included, so your real total is higher than what is shown.
The values are the Dietary Reference Intakes from the National Academies as summarized by the NIH Office of Dietary Supplements (current as of October 2026). Zinc: RDA 11 mg for men and 8 mg for women, UL 40 mg. Calcium: RDA 1,000 mg for adults 19 to 50 and men up to 70, 1,200 mg for women 51 and older and everyone 71 and older; UL 2,500 mg through age 50 and 2,000 mg from 51. Magnesium: RDA 400 mg for men 19 to 30 and 420 mg from 31, 310 mg and 320 mg for women; UL 350 mg from supplements only. Iron: RDA 8 mg for men and women 51 and older, 18 mg for women 19 to 50; UL 45 mg. You can type in a different reference or limit if you are working from another source.
The RDA is the average daily intake that meets the needs of nearly all healthy people of that age and sex, and the UL is the highest daily intake unlikely to cause harm. This is an addition tool and not a medical diagnosis; it does not judge deficiency or excess. Pregnancy and lactation have different values, and dose decisions belong with a clinician or pharmacist who also knows your medicines.
Frequently asked questions
It uses the Dietary Reference Intakes summarized by the NIH Office of Dietary Supplements. For example, the zinc RDA is 11 mg for men and 8 mg for women with an upper limit of 40 mg, and calcium, magnesium and iron are compared with the RDA and UL for your sex and age group.
No. The magnesium UL of 350 mg applies only to magnesium from supplements and medications, not from food. Because this page adds up supplements only, the total can be compared with 350 mg directly.
No. Only the products you enter are added up. Dietary intake is not included, so your real total is higher than the figure shown here. The calcium, zinc and iron upper limits cover food and supplements combined, which is worth keeping in mind.