Minerals build bones and teeth, carry oxygen, regulate fluid balance and nerve signals and help hundreds of enzymes work. Iron needs are highest for menstruating and pregnant women, and calcium needs rise in adolescence and after the menopause.
How to use the Micronutrient Calculator
- Sex
- Age
- Status
Results update as you type, and every field accepts the units shown in its menu.
How it works
Choose your sex and age, and pregnancy or breastfeeding status if relevant. The calculator picks the values for your life-stage group and shows the adult upper limits for safety.
Mineral RDAs and AIs by age
| Nutrient | 1–3 y M / F | 4–8 y M / F | 9–13 y M / F | 14–18 y M / F | 19–30 y M / F | 31–50 y M / F | 51–70 y M / F | 71+ y M / F | Pregnancy | Breastfeeding |
|---|---|---|---|---|---|---|---|---|---|---|
| Calcium (mg) | 700 | 1000 | 1300 | 1300 | 1000 | 1000 | 1000 / 1200 | 1200 | 1000 | 1000 |
| Iron (mg) | 7 | 10 | 8 | 11 / 15 | 8 / 18 | 8 / 18 | 8 | 8 | 27 | 9 |
| Magnesium (mg) | 80 | 130 | 240 | 410 / 360 | 400 / 310 | 420 / 320 | 420 / 320 | 420 / 320 | 350 | 310 |
| Zinc (mg) | 3 | 5 | 8 | 11 / 9 | 11 / 8 | 11 / 8 | 11 / 8 | 11 / 8 | 11 | 12 |
| Phosphorus (mg) | 460 | 500 | 1250 | 1250 | 700 | 700 | 700 | 700 | 700 | 700 |
| Potassium (mg) | 2000 | 2300 | 2500 / 2300 | 3000 / 2300 | 3400 / 2600 | 3400 / 2600 | 3400 / 2600 | 3400 / 2600 | 2900 | 2800 |
| Sodium (AI) (mg) | 800 | 1000 | 1200 | 1500 | 1500 | 1500 | 1500 | 1500 | 1500 | 1500 |
| Selenium (µg) | 20 | 30 | 40 | 55 | 55 | 55 | 55 | 55 | 60 | 70 |
| Iodine (µg) | 90 | 90 | 120 | 150 | 150 | 150 | 150 | 150 | 220 | 290 |
| Copper (µg) | 340 | 440 | 700 | 890 | 900 | 900 | 900 | 900 | 1000 | 1300 |
| Manganese (mg) | 1.2 | 1.5 | 1.9 / 1.6 | 2.2 / 1.6 | 2.3 / 1.8 | 2.3 / 1.8 | 2.3 / 1.8 | 2.3 / 1.8 | 2 | 2.6 |
| Chromium (µg) | 11 | 15 | 25 / 21 | 35 / 24 | 35 / 25 | 35 / 25 | 30 / 20 | 30 / 20 | 30 | 45 |
| Fluoride (mg) | 0.7 | 1 | 2 | 3 | 4 / 3 | 4 / 3 | 4 / 3 | 4 / 3 | 3 | 3 |
| Molybdenum (µg) | 17 | 22 | 34 | 43 | 45 | 45 | 45 | 45 | 50 | 50 |
Tolerable upper intake levels (adults)
| Mineral | Upper limit per day |
|---|---|
| Calcium | 2500 mg |
| Iron | 45 mg |
| Zinc | 40 mg |
| Phosphorus | 4000 mg |
| Selenium | 400 µg |
| Iodine | 1100 µg |
| Copper | 10000 µg |
| Manganese | 11 mg |
| Fluoride | 10 mg |
| Molybdenum | 2000 µg |
Inputs explained
| Field | What to enter |
|---|---|
| Sex | Choose one: Male, Female |
| Age | In years |
| Status | Choose one: Not pregnant or breastfeeding, Pregnant, Breastfeeding |
Health note: this calculator is for education and screening only and is not a diagnosis or treatment advice. Discuss your results with a qualified clinician.
Formula
Values are the RDA (or AI where no RDA exists) for your life-stage group:
1–3, 4–8, 9–13, 14–18, 19–30, 31–50, 51–70 and 71+ years, with separate values in pregnancy and breastfeeding
Worked example
Inputs — Sex: Female; Age: 30 years; Status: Not pregnant or breastfeeding.
Results — Calcium = 1,000 mg/day; Iron = 18 mg/day; Magnesium = 310 mg/day; Zinc = 8 mg/day; Phosphorus = 700 mg/day; Potassium = 2,600 mg/day; Sodium (AI) = 1,500 mg/day; Selenium = 55 µg/day; Iodine = 150 µg/day; Copper = 900 µg/day; Manganese = 1.8 mg/day; Chromium = 25 µg/day; Fluoride = 3 mg/day; Molybdenum = 45 µg/day.
Key terms
- RDA
- Recommended dietary allowance.
- AI
- Adequate intake.
- UL
- Tolerable upper intake level.
Frequently asked questions
Which minerals are people most often short of?
Iron (women), calcium, magnesium, potassium and iodine in some regions.
Is sodium a nutrient I need more of?
Most people eat far more than the AI; the advice is to stay below 2,300 mg a day.
Should I take mineral supplements?
Only if your diet or a blood test shows a need – too much iron, zinc or selenium can be harmful.