Vitamin Calculator
Find your daily vitamin requirements based on age, sex, and physiological state
Calculate Vitamin Requirements
Personal Information
Age in years
Select Vitamin
Vitamin C
Type: water-soluble
Function: Collagen synthesis, antioxidant, immune function, iron absorption
Your Vitamin Requirement
Citrus fruits, berries, tomatoes, peppers, broccoli, spinach
Scurvy, fatigue, poor wound healing, bleeding gums
Digestive upset, kidney stones, iron overload
Medical Disclaimer
This calculator provides general vitamin requirements based on established dietary reference intakes. Individual needs may vary based on health conditions, medications, and other factors. Consult with a healthcare provider or registered dietitian for personalized vitamin recommendations, especially if you have medical conditions or are considering supplements.
Example: Vitamin C Requirements
Sample Profiles
Adult Male (25 years): 90 mg/day (RDA)
Adult Female (25 years): 75 mg/day (RDA)
Pregnant Woman: 85 mg/day (RDA)
Lactating Woman: 120 mg/day (RDA)
Child (5 years): 25 mg/day (RDA)
Meeting Requirements
• 1 medium orange = ~70 mg vitamin C
• 1 cup strawberries = ~85 mg vitamin C
• 1 cup broccoli = ~80 mg vitamin C
• 1 medium red bell pepper = ~190 mg vitamin C
Vitamin Categories
Fat-Soluble
A, D, E, K - Stored in body fat
Can accumulate, risk of toxicity
Water-Soluble
B vitamins, C - Not stored
Need regular intake, excess excreted
Reference Types
RDA
Recommended Daily Allowance
Meets needs of 97-98% of people
AI
Adequate Intake
When RDA cannot be determined
Vitamin Tips
Eat a varied diet with fruits and vegetables
Consider supplements only if deficient
Fat-soluble vitamins need dietary fat for absorption
Water-soluble vitamins need daily replenishment
Understanding Vitamins
What Are Vitamins?
Vitamins are essential organic compounds that your body needs in small amounts to function properly. They support various biological processes including energy metabolism, immune function, and cellular repair.
Why Are They Important?
- •Support immune system function
- •Enable energy metabolism
- •Maintain healthy skin, bones, and tissues
- •Support neurological function
Getting Enough Vitamins
Best Sources
A balanced diet with plenty of fruits, vegetables, whole grains, lean proteins, and dairy products.
When to Supplement
Consider supplements for specific deficiencies, pregnancy, restrictive diets, or certain medical conditions.
Safety Note
More is not always better. Fat-soluble vitamins can accumulate and cause toxicity if taken in excess.