Dietary Reference Intakes (Vitamins) Calculator & Chart
Just pick your age and sex to see estimated daily recommended (RDA) or adequate (AI) intakes for 13 vitamins, including vitamins A, D, E, K, the B-complex, folate, and vitamin C. Estimates based on the Dietary Reference Intakes for Japanese (2020).
Last updated:
Input
Select your age and sex to see the estimated daily recommended (or adequate) intake for each vitamin.
Result
Recommended vitamin C intake (Ages 30-49, Male)
100mg/day
A daily estimate based on the Dietary Reference Intakes for Japanese (2020).
Age group
Ages 30-49
Sex
Male
Vitamin C (RDA)
100 mg
Vitamin A (RDA)
900 μgRAE
Folate (RDA)
240 μg
Daily reference amounts by vitamin (Ages 30-49, Male)
| Vitamin | Amount/day | Type |
|---|---|---|
| Vitamin A | 900 μgRAE | RDA |
| Vitamin D | 8.5 μg | AI |
| Vitamin E | 6 mg | AI |
| Vitamin K | 150 μg | AI |
| Vitamin B1 | 1.4 mg | RDA |
| Vitamin B2 | 1.6 mg | RDA |
| Niacin | 15 mgNE | RDA |
| Vitamin B6 | 1.4 mg | RDA |
| Vitamin B12 | 2.4 μg | RDA |
| Folate | 240 μg | RDA |
| Pantothenic acid | 5 mg | AI |
| Biotin | 50 μg | AI |
| Vitamin C | 100 mg | RDA |
RDA = an amount that meets the requirement of most people; AI = an adequate intake level unlikely to cause a deficiency.
How it works
- Choose an age group (1-2, 3-5, ... 75 and over) and sex to display representative daily recommended (RDA) or adequate (AI) intakes for 13 vitamins in a table.
- The values are approximate estimates based on the age- and sex-specific figures in the Dietary Reference Intakes for Japanese (2020) by Japan's Ministry of Health, Labour and Welfare. For the latest, accurate standards, refer to the ministry's published materials.
- The RDA (Recommended Dietary Allowance) is the amount estimated to meet the requirement of most people; the AI (Adequate Intake) is a set intake level that prevents deficiency for nutrients where an RDA cannot be established. In this tool, vitamins D, E, K, pantothenic acid, and biotin correspond to AI values.
- Units differ by vitamin: vitamin A is in μgRAE; D, K, B12, folate, and biotin are in μg; niacin is in mgNE; the rest are in mg. Displayed values are amounts per day.
- This tool does not account for pregnancy or lactation, physical activity level, or individual health conditions. It also does not show tolerable upper intake levels (the limit for overconsumption), so be careful about excessive intake from supplements and the like.
- The displayed figures are general estimates for healthy people and are not a diagnosis or medical treatment. If you have concerns about your health or diet, consult a professional such as a physician or registered dietitian.
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