Daily Nutrient Targets

Enter your age, sex at birth, and diet type to see general reference ranges for key nutrients. Educational only (not medical advice).

Informational only
These are general reference ranges from the NIH Dietary Reference Intakes. They are not personal recommendations. Individual needs vary.
Must be at least 1.
RDA reference ranges vary by biological sex for some nutrients.
How this works

We look up the NIH Dietary Reference Intakes (DRIs) for your age group and sex at birth. The nutrients shown are Vitamin D, Magnesium, Vitamin B12, Iron, Omega-3 (ALA), and Zinc.

For vegetarian and vegan diets, the Iron reference range is adjusted by a factor of 1.8× (per Institute of Medicine guidelines) to account for lower non-heme iron absorption. B12 and Omega-3 notes are added for plant-based diets.

Pregnancy and lactation values are separate DRI entries published by the NIH. They come with a prominent reminder to consult a healthcare provider.

Sources
  • NIH Office of Dietary Supplements — Dietary Reference Intakes (DRIs)
  • Institute of Medicine — Dietary Reference Intakes for Calcium and Vitamin D (2011)
  • Institute of Medicine — Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc (2001)
  • NIH / PubMed study links below are for educational reading only.
Limitations
  • Covers 6 key nutrients — not a comprehensive nutrient profile.
  • Does not account for health conditions, medications, or genetic factors.
  • RDA/AI values are population-level averages, not individual targets.
  • The 1.8× iron adjustment for vegetarians is an average estimate — individual absorption varies.
  • This tool provides reference ranges, not individualized guidance.

Related research (Zynava library)

Here are a few nutrient-related study links from Zynava's research library. These links are for educational reading only.

Search "vitamin D" in Research →Search "magnesium" in Research →

FAQs

What are RDAs and AIs?

RDA (Recommended Dietary Allowance) is the average daily intake level sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals. AI (Adequate Intake) is used when an RDA cannot be determined and is set at a level assumed to ensure nutritional adequacy.

What is the Upper Limit (UL)?

The Tolerable Upper Intake Level (UL) is the highest daily intake unlikely to pose health risks for most people. For magnesium, the UL applies only to supplemental intake (not from food or water). Exceeding the UL does not necessarily mean harm, but the risk increases.

Why does iron increase for vegetarians?

The Institute of Medicine notes that non-heme iron from plant foods is less bioavailable than heme iron from animal sources. They suggest that vegetarians may need approximately 1.8 times more iron than omnivores. This is a reference adjustment — individual needs vary.

Why is B12 flagged for vegan diets?

Vitamin B12 is found almost exclusively in animal-derived foods. People following a vegan diet typically need to obtain B12 from fortified foods or supplements. Discussing B12 status with a healthcare provider is a common recommendation for vegans.

Are these numbers personal recommendations?

No. These are population-level reference ranges from the NIH Dietary Reference Intakes. Individual needs can vary based on health conditions, medications, genetics, and other factors. Consult a healthcare provider or registered dietitian for personalized guidance.

Is this medical advice?

No. This tool provides general reference ranges for educational purposes only. It is not medical advice and does not replace consultation with a healthcare provider.

Important: This tool provides general reference ranges for educational purposes only. It is not medical advice. Individual nutrient needs vary based on health conditions, medications, and other factors. Consult a healthcare provider or registered dietitian for personalized guidance.