Micronutrient dietary reference calculator

Micronutrients are vitamins and minerals needed in small quantities. Reference intakes describe apparently healthy populations, not an individual diagnosis. RDA means Recommended Dietary Allowance, a usual intake reference for nearly all healthy people in a group. AI means Adequate Intake, used when evidence cannot establish an RDA. These U.S./Canadian DRI values may differ from local national guidance.

The table covers vitamins A, C, D, E, K and B vitamins. Vitamin K has an AI; infant vitamin D is also AI. Units such as µg RAE and µg DFE account for nutrient activity.

The table covers calcium, iron, magnesium, phosphorus, zinc, selenium, potassium, and sodium. Potassium and sodium values are AI, and sodium AI is not a maximum. For a child aged 1–3, magnesium is 80 mg RDA, potassium 2,000 mg AI, and sodium 800 mg AI.

Fish, eggs, dairy, legumes, vegetables, fruit, whole grains, nuts and seeds offer different micronutrients. A varied pattern helps cover them; amounts depend on foods and portions.

Symptoms alone cannot identify a specific deficiency. Discuss persistent concerns, tests, and individual treatment with a qualified clinician.

Supplements may be appropriate in specific circumstances, but this table is not a supplement dose. Avoid treating AI values as upper limits.

Vitamin D values follow the 2011 DRI; sodium and potassium use the 2019 update. Sources checked September 29, 2026.

• Health Canada vitamin DRI table
• Health Canada element DRI table