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See Your Nutritional Requirements

The table below provides the daily intakes of vitamins and minerals by age, gender, and life stage based on the latest Recommended Daily Allowances (RDAs) and Adequate Intakes (AIs), as well as Tolerable Upper Intake Levels (ULs) developed by National Academies of Sciences, Engineering, and Medicine.

Watch the video

ConsumerLab's Dr. Tod Cooperman explains why labels on many vitamin and mineral supplements are outdated and wrong and why you should use the information on this page to find your daily nutritional requirements.

Get additional information about each nutrient, including ConsumerLab's independent tests and reviews of supplements, using the "Report" links above. Also, see reports on Multivitamins and other popular supplements.