How to Use the Vitamin & Mineral Daily Reference Guide
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1
Select a vitamin or mineral from the list.
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2
Enter your age and sex for personalized RDA/AI values.
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3
View food sources, deficiency symptoms, and the tolerable upper intake level (UL).
Practical Example & Use Case
Common Real-World Scenario
Looking up Vitamin D RDA for a 45-year-old woman (600 IU/day), deficiency symptoms (fatigue, bone pain), and top food sources (salmon, fortified milk).
Technical Notes & Limitations
Browser Engine Architecture
Values are based on NIH Office of Dietary Supplements and USDA DRI tables. Individual needs may vary with medical conditions.
Frequently Asked Questions
What is the difference between RDA and AI?
RDA (Recommended Dietary Allowance) is set when enough evidence exists to meet 97.5% of the population's needs. AI (Adequate Intake) is used when insufficient data exists to establish an RDA.
Is it possible to get too much of a vitamin?
Yes. Fat-soluble vitamins (A, D, E, K) can accumulate to toxic levels. The Tolerable Upper Intake Level (UL) is the maximum daily dose unlikely to cause adverse effects.