Daily Vitamin & Mineral Requirements
Vitamins and minerals are essential micronutrients that support virtually every body function. This checker uses US Dietary Reference Intake (DRI) values set by the National Academies of Sciences. An intake below 75% of the RDA is flagged as deficient, 75–200% as adequate, and above 200% as excess. Fat-soluble vitamins (A, D, E) accumulate in body fat and liver, making long-term excess intake potentially harmful.
Vitamin D, calcium, magnesium, and iron are among the most commonly deficient nutrients in the US population. Vitamin D deficiency is linked to limited sun exposure, while iron deficiency is especially common in premenopausal women. Vitamin B12 may be insufficient for those following plant-based diets. When combining food sources with supplements, be sure to account for total intake from all sources.
Frequently Asked Questions
Adequate means your intake is 75–200% of the US Dietary Reference Intake (RDA) for that nutrient. Below 75% suggests possible deficiency; above 200% suggests potential excess intake.
Vitamin D, calcium, magnesium, and iron (in women) are frequently deficient in Americans. Vitamin B12 is also a concern for vegans, vegetarians, and older adults who absorb it less efficiently.
Yes, especially with fat-soluble vitamins (A, D, E) which accumulate in the body. Always include food sources in your total when assessing adequacy, and consult a healthcare provider before taking high-dose supplements.