A 30-year-old woman needs 75 mg of vitamin C, 15 mcg of vitamin D and 400 mcg DFE of folate a day
Under the National Academies' Dietary Reference Intakes (DRIs), a 30-year-old woman has daily RDAs of 700 mcg RAE of vitamin A, 75 mg of vitamin C, 15 mcg (600 IU) of vitamin D, 400 mcg DFE of folate and 2.4 mcg of vitamin B12. A man of the same age needs 900 mcg RAE of vitamin A, 90 mg of vitamin C and 1.3 mg of riboflavin. From age 71 the vitamin D RDA rises to 20 mcg (800 IU), and the US values add 35 mg of vitamin C for people who smoke.
Enter an age, a sex and a pregnancy or breastfeeding status in the calculator above and it fills in the RDA (or AI) and the Tolerable Upper Intake Level (UL) for all 13 vitamins in a table modeled on a Supplement Facts panel. Type in the amounts printed on a supplement label and each row shows what percentage of the target it covers, how much food would still need to supply, and whether it goes over the UL. The starting values are a supplement that provides 100% of every Daily Value.
When it is worth checking vitamin numbers
Most vitamins come from food, but the numbers are worth a look when choosing a supplement or taking several products together. In these situations the same bottle can mean different things to different people.
- Reading a Supplement Facts label: the %DV is calculated from a single Daily Value per vitamin, whoever is reading it. A product at 100% DV supplies 900 mcg RAE of vitamin A, which is 128% of the RDA for a 30-year-old woman but exactly 100% for a man of the same age.
- Taking several products: a multivitamin, a vitamin D softgel and a B-complex can all contain the same vitamin. The amounts add up, and the sum is what gets compared with the UL.
- Pregnancy, or a chance of becoming pregnant: the folate RDA is 600 mcg DFE in pregnancy, and all women who could become pregnant are advised to get 400 mcg of folic acid from supplements or fortified foods on top of food folate.
- Older age: the vitamin D RDA goes from 15 to 20 mcg at 71. Because 10 to 30 percent of older people may malabsorb food-bound vitamin B12, people over 50 are advised to meet the RDA mainly with fortified foods or a supplement.
- Vegetarian and vegan diets: natural sources of vitamin B12 are animal foods, so vegans and vegetarians have a higher risk of deficiency unless fortified foods or a supplement are used.
How to use the calculator
- Enter age in years and sex. The calculator starts at age 1 and picks the matching DRI age group (for example 19–30 or 31–50).
- For women aged 12 to 55 a pregnancy or breastfeeding choice appears. The US tables give separate absolute values for pregnancy and lactation, and the UL shown is the total intake limit.
- Diet and smoking do not change most numbers. Diet adds a note to the vitamin B12 row, and smoking adds 35 mg to the vitamin C target.
- For each vitamin, type the amount from the supplement label, counted per day (two capsules a day means the amount in two capsules). Where a label lists IU (vitamins A, D, E) or folic acid rather than DFE, pick the unit beside the box.
- Read the bar: the heavy vertical line is the daily target, the dashed line is the EAR (the intake that meets the requirement of half of healthy people), the red line is the UL, and the hatched stretch is the range above the UL.
- Click a vitamin name for the target by age, the five-country comparison, what the vitamin does and foods rich in it. Copy results copies the table and verdicts together with a # link. The values you enter never leave the browser.
Daily vitamin targets by age and sex (NASEM DRIs)
The tables show the Recommended Dietary Allowance (RDA), the average daily intake that meets the requirement of nearly all (97 to 98 percent) healthy people. Where the evidence is too thin to set an RDA, the figure is an Adequate Intake (AI, marked *). In the US tables the AI applies to vitamin K, pantothenic acid and biotin.
Adult men
| Vitamin (unit) | 19–30 | 31–50 | 51–70 | 71+ | UL (adults) |
|---|---|---|---|---|---|
| Vitamin A (mcg RAE) | 900 | 900 | 900 | 900 | 3,000 |
| Vitamin D (mcg) | 15 | 15 | 15 | 20 | 100 |
| Vitamin E (mg) | 15 | 15 | 15 | 15 | 1,000 |
| Vitamin K (mcg) | 120* | 120* | 120* | 120* | None set |
| Vitamin B1 (mg) | 1.2 | 1.2 | 1.2 | 1.2 | None set |
| Vitamin B2 (mg) | 1.3 | 1.3 | 1.3 | 1.3 | None set |
| Niacin (mg NE) | 16 | 16 | 16 | 16 | 35 |
| Pantothenic acid (mg) | 5* | 5* | 5* | 5* | None set |
| Vitamin B6 (mg) | 1.3 | 1.3 | 1.7 | 1.7 | 100 |
| Biotin (mcg) | 30* | 30* | 30* | 30* | None set |
| Folate (mcg DFE) | 400 | 400 | 400 | 400 | 1,000 (synthetic folic acid) |
| Vitamin B12 (mcg) | 2.4 | 2.4 | 2.4 | 2.4 | None set |
| Vitamin C (mg) | 90 | 90 | 90 | 90 | 2,000 |
Adult women
| Vitamin (unit) | 19–30 | 31–50 | 51–70 | 71+ | UL (adults) |
|---|---|---|---|---|---|
| Vitamin A (mcg RAE) | 700 | 700 | 700 | 700 | 3,000 |
| Vitamin D (mcg) | 15 | 15 | 15 | 20 | 100 |
| Vitamin E (mg) | 15 | 15 | 15 | 15 | 1,000 |
| Vitamin K (mcg) | 90* | 90* | 90* | 90* | None set |
| Vitamin B1 (mg) | 1.1 | 1.1 | 1.1 | 1.1 | None set |
| Vitamin B2 (mg) | 1.1 | 1.1 | 1.1 | 1.1 | None set |
| Niacin (mg NE) | 14 | 14 | 14 | 14 | 35 |
| Pantothenic acid (mg) | 5* | 5* | 5* | 5* | None set |
| Vitamin B6 (mg) | 1.3 | 1.3 | 1.5 | 1.5 | 100 |
| Biotin (mcg) | 30* | 30* | 30* | 30* | None set |
| Folate (mcg DFE) | 400 | 400 | 400 | 400 | 1,000 (synthetic folic acid) |
| Vitamin B12 (mcg) | 2.4 | 2.4 | 2.4 | 2.4 | None set |
| Vitamin C (mg) | 75 | 75 | 75 | 75 | 2,000 |
The UL is the value for adults 19 and older. Vitamin A's UL applies to preformed vitamin A only; vitamin E, niacin and folate ULs apply to synthetic forms from supplements and fortified foods, not to the vitamin in food. The niacin UL is one figure for nicotinic acid and nicotinamide together. "None set" means a UL could not be established for lack of data.
Children and teens (boys / girls)
| Vitamin (unit) | 1–3 | 4–8 | 9–13 | 14–18 |
|---|---|---|---|---|
| Vitamin A (mcg RAE) | 300 | 400 | 600 | 900 / 700 |
| Vitamin D (mcg) | 15 | 15 | 15 | 15 |
| Vitamin E (mg) | 6 | 7 | 11 | 15 |
| Vitamin K (mcg) | 30* | 55* | 60* | 75* |
| Vitamin B1 (mg) | 0.5 | 0.6 | 0.9 | 1.2 / 1 |
| Vitamin B2 (mg) | 0.5 | 0.6 | 0.9 | 1.3 / 1 |
| Niacin (mg NE) | 6 | 8 | 12 | 16 / 14 |
| Pantothenic acid (mg) | 2* | 3* | 4* | 5* |
| Vitamin B6 (mg) | 0.5 | 0.6 | 1 | 1.3 / 1.2 |
| Biotin (mcg) | 8* | 12* | 20* | 25* |
| Folate (mcg DFE) | 150 | 200 | 300 | 400 |
| Vitamin B12 (mcg) | 0.9 | 1.2 | 1.8 | 2.4 |
| Vitamin C (mg) | 15 | 25 | 45 | 75 / 65 |
One number means boys and girls have the same value; two numbers are boys / girls. ULs for children differ by age group and appear in the calculator for the age entered. Infants (0 to 11 months) are not covered.
Vitamin targets in pregnancy and breastfeeding
The US tables give absolute RDAs for pregnancy and lactation by age group (14–18, 19–30, 31–50) rather than amounts to add. For a 30-year-old, folate rises from 400 to 600 mcg DFE in pregnancy, vitamin C from 75 to 85 mg, and vitamin A to 1,300 mcg RAE while breastfeeding. Each UL is a limit on total intake.
| Vitamin (unit) | Women 19–30 | Pregnant (19–30) | Breastfeeding (19–30) | UL in pregnancy and breastfeeding |
|---|---|---|---|---|
| Vitamin A (mcg RAE) | 700 | 770 | 1,300 | 3,000 |
| Vitamin D (mcg) | 15 | 15 | 15 | 100 |
| Vitamin E (mg) | 15 | 15 | 19 | 1,000 |
| Vitamin K (mcg) | 90* | 90* | 90* | None set |
| Vitamin B1 (mg) | 1.1 | 1.4 | 1.4 | None set |
| Vitamin B2 (mg) | 1.1 | 1.4 | 1.6 | None set |
| Niacin (mg NE) | 14 | 18 | 17 | 35 |
| Pantothenic acid (mg) | 5* | 6* | 7* | None set |
| Vitamin B6 (mg) | 1.3 | 1.9 | 2 | 100 |
| Biotin (mcg) | 30* | 30* | 35* | None set |
| Folate (mcg DFE) | 400 | 600 | 500 | 1,000 |
| Vitamin B12 (mcg) | 2.4 | 2.6 | 2.8 | None set |
| Vitamin C (mg) | 75 | 85 | 120 | 2,000 |
NASEM advises that all women capable of becoming pregnant take 400 mcg of folic acid from supplements or fortified foods in addition to the folate in a varied diet. The folate UL of 1,000 mcg refers to synthetic folic acid from supplements and fortified foods.
Why the %DV on a label is not your own percentage
The percentage on a Supplement Facts label compares the product with the FDA Daily Value (DV) for adults and children 4 years and older. There is one DV per vitamin, so it is the same for a 30-year-old woman and a 75-year-old man. A label showing 100% DV can therefore be more than a person's RDA or less than it.
| Vitamin (unit) | Label Daily Value (100%) | Woman, 30: target | 100% DV as a share of her target | Man, 30: target | 100% DV as a share of his target |
|---|---|---|---|---|---|
| Vitamin A (mcg RAE) | 900 | 700 | 128% | 900 | 100% |
| Vitamin D (mcg) | 20 | 15 | 133% | 15 | 133% |
| Vitamin E (mg) | 15 | 15 | 100% | 15 | 100% |
| Vitamin K (mcg) | 120 | 90 | 133% | 120 | 100% |
| Vitamin B1 (mg) | 1.2 | 1.1 | 109% | 1.2 | 100% |
| Vitamin B2 (mg) | 1.3 | 1.1 | 118% | 1.3 | 100% |
| Niacin (mg NE) | 16 | 14 | 114% | 16 | 100% |
| Pantothenic acid (mg) | 5 | 5 | 100% | 5 | 100% |
| Vitamin B6 (mg) | 1.7 | 1.3 | 130% | 1.3 | 130% |
| Biotin (mcg) | 30 | 30 | 100% | 30 | 100% |
| Folate (mcg DFE) | 400 | 400 | 100% | 400 | 100% |
| Vitamin B12 (mcg) | 2.4 | 2.4 | 100% | 2.4 | 100% |
| Vitamin C (mg) | 90 | 75 | 120% | 90 | 100% |
Percentages are rounded down, as in the calculator. Folate is listed in mcg DFE; on a label, mcg DFE = mcg food folate + 1.7 × mcg folic acid.
Upper limits: the numbers to check when products overlap
The UL is the highest daily intake that is unlikely to cause harm for nearly everyone. Seven vitamins have an adult UL; vitamin K, thiamin, riboflavin, pantothenic acid, biotin and vitamin B12 do not. A missing UL means the data were too limited to set one, and it does not mean any amount is safe.
| Vitamin | Adult UL | What that looks like on a label |
|---|---|---|
| Vitamin D | 100 mcg | 4,000 IU equals 100 mcg, the UL. 5,000 IU (125 mcg) is above it. |
| Vitamin C | 2,000 mg | A 1,000 mg tablet is half the UL, and two a day reach it. That is about 13 times a woman's RDA of 75 mg. |
| Vitamin A | 3,000 mcg RAE (preformed) | A 10,000 IU retinol capsule is 3,000 mcg RAE, exactly the UL. Beta-carotene from supplements or food is not counted toward it. |
| Vitamin E | 1,000 mg alpha-tocopherol | Equal to about 1,500 IU of the natural form or 1,100 IU of the synthetic form, from supplements and fortified foods. |
| Vitamin B6 | 100 mg | B-complex and high-dose B6 products: add up the B6 across everything taken. |
| Niacin | 35 mg | Applies to supplemental niacin, nicotinic acid and nicotinamide alike, and is based on skin flushing. |
| Folate | 1,000 mcg folic acid | The UL is counted in mcg of folic acid, not DFE. A tablet labeled 680 mcg DFE contains 400 mcg of folic acid. |
The calculator compares only the supplement amounts entered with the UL. Real intake also includes food and other products, so an amount close to the UL from supplements alone may already be over it in total.
IU, mcg, DFE and NE: converting units
| Vitamin | Unit used by the DRIs | Other forms seen on labels |
|---|---|---|
| Vitamin A | mcg RAE (retinol activity equivalents) | 1 IU of retinol = 0.3 mcg RAE; 1 IU of supplemental beta-carotene = 0.3 mcg RAE; 1 IU of dietary beta-carotene = 0.05 mcg RAE |
| Vitamin D | mcg | 1 mcg = 40 IU (600 IU = 15 mcg, 800 IU = 20 mcg, 1,000 IU = 25 mcg) |
| Vitamin E | mg alpha-tocopherol | 1 IU natural (d-alpha) = 0.67 mg; 1 IU synthetic (dl-alpha) = 0.45 mg |
| Folate | mcg DFE (dietary folate equivalents) | 1 mcg DFE = 1 mcg food folate = 0.6 mcg folic acid from fortified foods or supplements taken with food = 0.5 mcg folic acid on an empty stomach; on labels, 1 mcg folic acid is counted as 1.7 mcg DFE |
| Niacin | mg NE (niacin equivalents) | 1 mg NE = 1 mg niacin = 60 mg tryptophan |
The IU conversions come from NIH Office of Dietary Supplements fact sheets, and the DFE factor on labels from the same source. Choosing "mcg folic acid" in the calculator multiplies the amount by 1.7 to get DFE.
Why countries publish different numbers
Each country bases its reference values on different studies, populations and units, so the numbers differ. The table copies the daily value for a 30-year-old woman from each of five countries' reference tables (* marks an adequate intake).
| Vitamin (unit) | South Korea (2025) | United States (NASEM) | Japan (2025) | Spain (AESAN) | Indonesia (AKG 2019) |
|---|---|---|---|---|---|
| Vitamin A | 650 mcg RAE | 700 mcg RAE | 700 mcg RAE | 650 mcg RE | 600 mcg RE |
| Vitamin D | 10* mcg | 15 mcg | 9* mcg | 12.5 mcg | 15 mcg |
| Vitamin E | 12* mg α-TE | 15 mg | 6* mg | 11 mg | 15 mg |
| Vitamin K | 65* mcg | 90* mcg | 150* mcg | 70 mcg | 55 mcg |
| Vitamin B1 | 1.1 mg | 1.1 mg | 0.9 mg | 1.1 mg | 1.1 mg |
| Vitamin B2 | 1.2 mg | 1.1 mg | 1.2 mg | 1.2 mg | 1.1 mg |
| Niacin | 13 mg NE | 14 mg NE | 12 mg NE | 14 mg NE | 14 mg NE |
| Pantothenic acid | 5* mg | 5* mg | 5* mg | 5 mg | 5 mg |
| Vitamin B6 | 1.4 mg | 1.3 mg | 1.2 mg | 1.3 mg | 1.3 mg |
| Biotin | 30* mcg | 30* mcg | 50* mcg | 30 mcg | 30 mcg |
| Folate | 400 mcg DFE | 400 mcg DFE | 240 mcg | 330 mcg DFE | 400 mcg |
| Vitamin B12 | 2.4 mcg | 2.4 mcg | 4* mcg | 2.4 mcg | 4 mcg |
| Vitamin C | 100 mg | 75 mg | 100 mg | 75 mg | 75 mg |
Vitamin A is expressed in RAE in the US, Korea and Japan but in RE in Spain and Indonesia, and Japan lists folate as folic acid rather than DFE. Spain and Indonesia give one value per group without separating RDA from AI. Compare numbers within a single table, and read an imported product against the table of the country it was made for.
Common mistakes
- Reading %DV as a share of your own need: the DV is one value for everyone. For a 30-year-old woman, 100% DV of vitamin D is 133% of her RDA, and for vitamin C it is 120%.
- Mixing IU and mcg: 1,000 IU of vitamin D is 25 mcg. Typing 1,000 into an mcg box overstates it 40 times.
- Judging the UL from one product: a multivitamin, a single-vitamin product and fortified foods can all carry the same vitamin, and all of it counts.
- Treating folic acid and DFE as the same number: 400 mcg of folic acid is 680 mcg DFE. The UL, however, is counted in mcg of folic acid.
- Counting beta-carotene toward the vitamin A UL: the UL covers preformed vitamin A (retinol and retinyl esters), not carotenoids.
- Assuming a missing UL means no limit: for vitamin K, B12 and others the UL was not set for lack of data.
Limits and cautions
- DRIs are set for healthy people. Anyone with a medical condition or taking medication should talk to a doctor or pharmacist about supplements. Some drugs interact with vitamin K, for example warfarin.
- Vitamins in food are not counted. "More from food" is the gap that supplements leave, not a diagnosis of deficiency.
- A label states the amount at manufacture. Absorption and the actual content can differ.
- The pregnancy and breastfeeding values are reference values for groups. Follow the advice of a prenatal care provider during pregnancy.
- Infants (0 to 11 months) have their own AI values and are not covered here.
Sources
Checked The reference tables and sources below were checked on 2026-10-19.
- 01National Academies. DRI Summary Tables: RDAs and AIs for Vitamins (Appendix J, Table 2)RDA and AI by age, sex, pregnancy and lactation; folate footnote on 400 mcg for women who could become pregnant; niacin NE definition
- 02National Academies. DRI Summary Tables: Tolerable Upper Intake Levels, Vitamins (Appendix J, Table 8)ULs and which forms they apply to (preformed vitamin A, synthetic folate, niacin, supplemental vitamin E)
- 03National Academies. DRI Summary Tables: Estimated Average Requirements (Appendix J, Table 1)EAR values shown as the dashed line in the calculator
- 04U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts LabelsDaily Values for the 13 vitamins used in the label comparison (adults and children 4 years and older)
- 05NIH Office of Dietary Supplements. Vitamin D Fact Sheet for Health Professionals1 mcg = 40 IU; role of vitamin D in calcium absorption and bone; food sources
- 06NIH Office of Dietary Supplements. Folate Fact Sheet for Health ProfessionalsDFE definition and the label formula mcg DFE = mcg food folate + 1.7 x mcg folic acid; folate UL scope
- 07NIH Office of Dietary Supplements. Vitamin C Fact Sheet for Health ProfessionalsPeople who smoke need 35 mg more vitamin C per day
- 08NIH Office of Dietary Supplements. Vitamin B12 Fact Sheet for Health ProfessionalsDeficiency risk for vegans and vegetarians; fortified foods and supplements
- 09NIH Office of Dietary Supplements. Health professional fact sheets for the 13 vitaminsRole statements for each vitamin, vitamin A, E and niacin conversions and UL notes, and the food tables (amounts per serving)
- 10Ministry of Health and Welfare and the Korean Nutrition Society. 2025 Dietary Reference Intakes for Koreans, summary tablesKorean values for the five-country table
- 11Japan Ministry of Health, Labour and Welfare. Dietary Reference Intakes for Japanese (2025), water-soluble vitaminsJapanese values for the five-country table
- 12Martinez JA et al. Ingestas Nutricionales de Referencia (AESAN 2019). Rev Esp Salud Publica 2022Spanish values for the five-country table
- 13Permenkes RI No. 28 Tahun 2019. Angka Kecukupan GiziIndonesian values for the five-country table
Frequently asked questions
How much of each vitamin do I need per day?
For a 30-year-old woman the RDAs are 700 mcg RAE of vitamin A, 75 mg of vitamin C, 15 mcg of vitamin D, 400 mcg DFE of folate and 2.4 mcg of vitamin B12. A 30-year-old man needs 900 mcg RAE of vitamin A, 90 mg of vitamin C and 1.3 mg of riboflavin. Enter an age and sex to see all 13 vitamins.
Does 100% Daily Value on a label mean I have met my needs?
Not necessarily. The %DV uses one Daily Value for everyone, such as 900 mcg RAE for vitamin A. That is 128% of the RDA for a 30-year-old woman but exactly 100% for a man of the same age, and vitamin D at 100% DV is 133% of the RDA for either.
Is it safe to take several supplements at once?
The amounts of the same vitamin add up, and the total is what counts against the UL. Vitamins with an adult UL are A (3,000 mcg RAE, preformed), D (100 mcg), E (1,000 mg), C (2,000 mg), B6 (100 mg), niacin (35 mg) and folic acid (1,000 mcg). Enter each product's amount to see the total.
Is 5,000 IU of vitamin D too much?
5,000 IU is 125 mcg, which is above the adult UL of 100 mcg (4,000 IU). The RDA is 15 mcg (600 IU) for adults up to age 70 and 20 mcg (800 IU) from age 71.
How much folate do I need in pregnancy?
The RDA in pregnancy is 600 mcg DFE for ages 19 to 50, compared with 400 mcg DFE otherwise. All women who could become pregnant are also advised to get 400 mcg of folic acid from supplements or fortified foods. The folate UL is 1,000 mcg of folic acid.
Is a 1,000 mg vitamin C tablet too much?
The UL for adults is 2,000 mg, so one 1,000 mg tablet is half of it. The RDA is 75 mg for a woman and 90 mg for a man, and people who smoke need 35 mg more. Add up the vitamin C in every product taken.
How do I convert IU to mcg?
Vitamin D: 1 mcg equals 40 IU, so 1,000 IU is 25 mcg. Vitamin A as retinol: 1 IU equals 0.3 mcg RAE. Vitamin E: 1 IU natural equals 0.67 mg and 1 IU synthetic equals 0.45 mg. Choose IU as the unit beside a box and the calculator converts it.
Why do recommendations differ between countries?
Each country bases its values on different studies, populations and units. For a 30-year-old woman vitamin D is 10 mcg in Korea, 15 mcg in the United States, 9 mcg in Japan and 12.5 mcg in Spain, and vitamin C is 100 mg in Korea and 75 mg in the United States.