How to use it
- Choose your sex.
- Choose your age group or pregnancy/breastfeeding.
- Filter by vitamins or minerals, or search for a nutrient or food.
- Tap a row to see the upper intake level and notes.
What the chart shows
For 14 vitamins (including choline) and 14 minerals, the chart lists the daily reference value for the group you choose (ages 15–17, 18–24, 25 and older, pregnant or breastfeeding), the main food sources, and, when you tap a row, the tolerable upper intake level (UL) and notes.
The values come from the European Food Safety Authority (EFSA). They're very close to U.S. Recommended Dietary Allowances (RDAs) for most nutrients, but not identical. For example, EFSA's vitamin D value is 15 µg (600 IU), the same as the U.S. RDA for adults up to 70, while EFSA's vitamin C value for men is higher than the U.S. RDA of 90 mg.
PRI, AI and SSI
- PRI (population reference intake): enough for nearly all healthy people in the group. It's the EFSA equivalent of the U.S. RDA.
- AI (adequate intake): used when there isn't enough evidence for a PRI; it's an amount observed to be adequate.
- SSI (safe and sufficient intake): used for sodium and chloride, a level that's safe and covers needs.
- UL (upper intake level): the highest daily intake unlikely to cause harm. "Not determined" means there wasn't enough data to set one, not that unlimited amounts are safe.
A few values are tied to energy intake: thiamin and niacin are given per megajoule (MJ) of energy; at 2,000 kcal (about 8.4 MJ) that's about 0.8 mg of thiamin and 13 mg of niacin a day.
Units you'll see
| Unit | Meaning |
|---|---|
| mg | milligram (1/1,000 g) |
| µg (mcg) | microgram (1/1,000 mg) |
| µg RE | retinol equivalents (vitamin A) |
| µg DFE | dietary folate equivalents |
| mg NE | niacin equivalents |
Vitamin D is often labeled in international units in the U.S.: 1 µg = 40 IU, so 15 µg = 600 IU.
Food first, supplements with care
A varied diet with vegetables, fruit, whole grains, dairy or fortified alternatives, protein foods and healthy fats covers most needs for most people. Some groups commonly need supplements: folic acid before and in early pregnancy, vitamin B12 on a vegan diet, and vitamin D for people with little sun exposure.
More isn't always better. Fat-soluble vitamins (A, D, E, K) and some minerals (iron, zinc, selenium) can be harmful in excess, and supplements add to what you get from food. Check the UL before taking high doses.
About this chart
The values are average daily intakes for healthy people, not personal prescriptions. If you have a medical condition, take medication or are pregnant, ask your doctor or pharmacist before taking supplements. This chart is informational and isn't medical advice. Search and filtering happen in your browser.
Frequently asked questions
How much vitamin D do I need a day?
EFSA sets an adequate intake of 15 µg (600 IU) for adults, the same as the U.S. RDA for ages up to 70.
Are these the same as U.S. RDAs?
They're European (EFSA) values. Most are similar to U.S. RDAs, but some differ, so check with your doctor if you need precise U.S. values.
What does the upper intake level mean?
It's the highest daily intake from all sources that's unlikely to cause harm for most people.
Do I need more vitamins when pregnant?
Yes, needs for several nutrients rise, notably folate, iodine and choline. Choose "Pregnant" in the chart and ask your provider about prenatal vitamins.
Which foods are high in iron?
Red meat, liver, beans and lentils, whole grains, pumpkin seeds and spinach. Vitamin C helps your body absorb plant iron.
Sources
- EFSA Dietary Reference Values (DRV Finder)
- NIH Office of Dietary Supplements – Nutrient Recommendations and Databases
- EFSA – Dietary Reference Values for nutrients: Summary report (2017)
Last reviewed: November 14, 2026 · Kitpebble editorial team
Change log
- : Sources expanded; FAQ and content reviewed.
- : Sources expanded; FAQ and content reviewed.
For general information only; not medical advice or a diagnosis. How we write and review our pages