Vitamins are needed in small amounts for energy metabolism, immunity, blood clotting, vision and bone health. Most people can meet their needs with a varied diet, but needs change with age and pregnancy, and some groups – older adults for B12 and vitamin D, women planning pregnancy for folate – often need supplements.
How to use the Vitamin Calculator
- Sex
- Age
- Status
- Do you smoke?
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. Smokers need an extra 35 mg of vitamin C a day.
Vitamin 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 |
|---|---|---|---|---|---|---|---|---|---|---|
| Vitamin A (µg RAE) | 300 | 400 | 600 | 900 / 700 | 900 / 700 | 900 / 700 | 900 / 700 | 900 / 700 | 770 | 1300 |
| Vitamin C (mg) | 15 | 25 | 45 | 75 / 65 | 90 / 75 | 90 / 75 | 90 / 75 | 90 / 75 | 85 | 120 |
| Vitamin D (µg) | 15 | 15 | 15 | 15 | 15 | 15 | 15 | 20 | 15 | 15 |
| Vitamin E (mg) | 6 | 7 | 11 | 15 | 15 | 15 | 15 | 15 | 15 | 19 |
| Vitamin K (µg) | 30 | 55 | 60 | 75 | 120 / 90 | 120 / 90 | 120 / 90 | 120 / 90 | 90 | 90 |
| Thiamin (B1) (mg) | 0.5 | 0.6 | 0.9 | 1.2 / 1 | 1.2 / 1.1 | 1.2 / 1.1 | 1.2 / 1.1 | 1.2 / 1.1 | 1.4 | 1.4 |
| Riboflavin (B2) (mg) | 0.5 | 0.6 | 0.9 | 1.3 / 1 | 1.3 / 1.1 | 1.3 / 1.1 | 1.3 / 1.1 | 1.3 / 1.1 | 1.4 | 1.6 |
| Niacin (B3) (mg NE) | 6 | 8 | 12 | 16 / 14 | 16 / 14 | 16 / 14 | 16 / 14 | 16 / 14 | 18 | 17 |
| Pantothenic acid (B5) (mg) | 2 | 3 | 4 | 5 | 5 | 5 | 5 | 5 | 6 | 7 |
| Vitamin B6 (mg) | 0.5 | 0.6 | 1 | 1.3 / 1.2 | 1.3 | 1.3 | 1.7 / 1.5 | 1.7 / 1.5 | 1.9 | 2 |
| Biotin (B7) (µg) | 8 | 12 | 20 | 25 | 30 | 30 | 30 | 30 | 30 | 35 |
| Folate (B9) (µg DFE) | 150 | 200 | 300 | 400 | 400 | 400 | 400 | 400 | 600 | 500 |
| Vitamin B12 (µg) | 0.9 | 1.2 | 1.8 | 2.4 | 2.4 | 2.4 | 2.4 | 2.4 | 2.6 | 2.8 |
| Choline (mg) | 200 | 250 | 375 | 550 / 400 | 550 / 425 | 550 / 425 | 550 / 425 | 550 / 425 | 450 | 550 |
Tolerable upper intake levels (adults)
| Vitamin | Upper limit per day |
|---|---|
| Vitamin A | 3000 µg RAE |
| Vitamin C | 2000 mg |
| Vitamin D | 100 µg |
| Vitamin E | 1000 mg |
| Niacin (B3) | 35 mg NE |
| Vitamin B6 | 100 mg |
| Folate (B9) | 1000 µg DFE |
| Choline | 3500 mg |
Inputs explained
| Field | What to enter |
|---|---|
| Sex | Choose one: Male, Female |
| Age | In years |
| Status | Choose one: Not pregnant or breastfeeding, Pregnant, Breastfeeding |
| Do you smoke? | Choose one: No, Yes |
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: Male; Age: 30 years; Do you smoke?: No.
Results — Vitamin A = 900 µg RAE/day; Vitamin C = 90 mg/day; Vitamin D = 15 µg/day; Vitamin E = 15 mg/day; Vitamin K = 120 µg/day; Thiamin (B1) = 1.2 mg/day; Riboflavin (B2) = 1.3 mg/day; Niacin (B3) = 16 mg NE/day; Pantothenic acid (B5) = 5 mg/day; Vitamin B6 = 1.3 mg/day; Biotin (B7) = 30 µg/day; Folate (B9) = 400 µg DFE/day; Vitamin B12 = 2.4 µg/day; Choline = 550 mg/day; Vitamin C including smoking = 90 mg/day.
Key terms
- RDA
- Recommended dietary allowance.
- AI
- Adequate intake.
- RAE
- Retinol activity equivalents (vitamin A).
- DFE
- Dietary folate equivalents.
Frequently asked questions
Do I need a multivitamin?
Most healthy adults eating a varied diet don't, but certain groups benefit – ask your doctor.
What is the difference between RDA and AI?
RDA meets the needs of 97–98% of healthy people; AI is set when evidence is not strong enough for an RDA.
Can you take too many vitamins?
Yes – vitamins A, D, E, B6, niacin and folic acid have upper limits.