Micronutrient Calculator
Get your daily requirements for essential vitamins and minerals based on age and gender
Calculate Your Micronutrient Requirements
Your age affects micronutrient requirements
Requirements differ between males and females
Choose the micronutrient you want to learn about
Micronutrient Categories
Major Elements (needed in larger amounts)
Trace Elements (needed in smaller amounts)
Example Recommendation
Adult Woman (25 years old) - Iron Requirements
Normal: 18 mg/day (RDA)
Pregnant: 27 mg/day (RDA)
Breastfeeding: 9 mg/day (RDA)
After menopause (51+): 8 mg/day (RDA)
Why Requirements Vary
• Women of childbearing age need more iron due to menstruation
• Pregnancy increases iron needs for baby's development
• Children need different amounts for growth and development
• Older adults may have different absorption rates
Understanding DRI
RDA
Recommended Daily Allowance - meets needs of 97-98% of healthy individuals
AI
Adequate Intake - used when insufficient data exists for RDA
UL
Tolerable Upper Limit - maximum safe daily intake
Absorption Tips
Vitamin C enhances iron absorption
Calcium can interfere with iron absorption
Fat helps absorb fat-soluble vitamins
Phytates in grains can reduce mineral absorption
Take supplements with food when recommended
Understanding Micronutrients
What Are Micronutrients?
Micronutrients are essential vitamins and minerals that your body needs in small amounts to function properly. Unlike macronutrients (carbohydrates, proteins, and fats), micronutrients don't provide energy but are crucial for various physiological processes.
Types of Micronutrients
- •Major elements: Needed in larger amounts (100+ mg/day)
- •Trace elements: Needed in smaller amounts (usually < 20 mg/day)
- •Vitamins: Fat-soluble (A, D, E, K) and water-soluble (B, C)
Why Are They Important?
- Immune function: Support your body's defense system
- Energy metabolism: Help convert food into energy
- Bone health: Build and maintain strong bones
- Blood formation: Essential for healthy blood cells
- Antioxidant protection: Protect against cellular damage
Getting Enough Micronutrients
A balanced diet with variety is the best way to meet your micronutrient needs. Supplements may be necessary in some cases, but should be used under professional guidance to avoid exceeding safe limits.
⚠ Medical Disclaimer
This calculator provides general micronutrient requirement estimates based on established dietary reference intakes (DRI) and should not replace professional medical or nutritional advice. Individual needs may vary significantly based on health conditions, medications, absorption issues, dietary restrictions, and lifestyle factors. Pregnant and breastfeeding women, children, elderly individuals, and people with medical conditions should consult healthcare providers for personalized nutrition guidance. Do not exceed recommended dosages of supplements without professional supervision, as some micronutrients can be toxic in large amounts.