Calculate your daily requirement for vitamins and minerals by age, gender and activity level.
Consult your physician before taking supplements.
A balanced diet is the basis for obtaining vitamins.
Supplements are not a substitute for a nutritious diet.
The vitamin calculator will help you determine how many vitamins and minerals your body needs daily. Data is based on WHO recommendations and adjusted for age and activity.
The correct balance of vitamins and minerals is necessary to maintain health, immunity, energy and normal functioning of all body systems. The calculator takes into account individual characteristics: gender, age and level of physical activity to provide personalized recommendations.
Let's look at practical examples of calculating the daily intake of vitamins and minerals for different cases:
Calculation of the daily value for a middle-aged woman
Входные данные:
Gender: Woman
Age: 25 years
Activity: MediumРасчёт:
Vitamin A: 700 mcg
Vitamin C: 75 mg
Vitamin D: 600 IU
Vitamin E: 15 mg
Iron: 18 mg (increased for women)
Calcium: 1000 mg
Folic acid: 400 mcgРезультат:
Daily value: 13 vitamins + 8 minerals
Норма:
Average activity: basic norms
Calculation for a man with high physical activity
Входные данные:
Gender: Man
Age: 35 years
Activity: HighРасчёт:
Vitamin B1: 1.5 mg × 1.2 = 1.8 mg (increased by 20%)
Vitamin B2: 1.7 mg × 1.2 = 2.04 mg
Vitamin C: 90 mg × 1.2 = 108 mg
Magnesium: 420 mg × 1.15 = 483 mg
Zinc: 11 mg × 1.2 = 13.2 mg
With high activity, the need increases by 15-20%Результат:
Daily value: increased for an active lifestyle
Норма:
High activity: 15-20% increase
Calculation for an elderly woman with low activity
Входные данные:
Gender: Woman
Age: 55 years
Activity: LowРасчёт:
Vitamin D: 800 IU (increased for ages 50+)
Calcium: 1200 mg (increased to prevent osteoporosis)
Vitamin B12: 2.4 mcg (important for ages 50+)
Magnesium: 320 mg
After 50 years, the need for calcium and vitamin D increasesРезультат:
Daily value: adapted for age 50+
Норма:
Age 50+: increased levels of calcium and vitamin D
Calculation for a teenager during the growth period
Входные данные:
Gender: Man
Age: 16 years
Activity: MediumРасчёт:
Vitamin A: 900 mcg (increased for growth)
Vitamin C: 75 mg
Vitamin D: 600 IU
Calcium: 1300 mg (increased for bone growth)
Iron: 11 mg
Zinc: 11 mg (important for growth)
During the growth period, the need for calcium and zinc is increasedРезультат:
Daily value: takes into account the growth period
Норма:
Adolescence: increased standards for growth
Calculation for a pregnant woman (special norms)
Входные данные:
Gender: Woman
Age: 28 years old
Activity: Medium
Condition: PregnancyРасчёт:
Folic acid: 600 mcg (increased by 1.5 times)
Iron: 27 mg (increased for pregnancy)
Calcium: 1000-1300 mg (increased)
Vitamin D: 600 IU
Vitamin B12: 2.6 mcg
Folic acid and iron are especially important during pregnancyРезультат:
Daily norm: special norms for pregnancy
Норма:
Pregnancy: Folic Acid and Iron are Critical
Calculation for a vegetarian with high activity
Входные данные:
Gender: Man
Age: 30 years
Activity: High
Diet: VegetarianРасчёт:
Vitamin B12: 2.4 mcg (critical, only in animal products)
Iron: 14 mg × 1.5 = 21 mg (non-heme iron is less absorbed)
Zinc: 11 mg × 1.2 = 13.2 mg
Vitamin D: 600 IU
Vitamin B6: 2 mg × 1.2 = 2.4 mg
It is important for vegetarians to monitor B12 and ironРезультат:
Daily value: taking into account a vegetarian diet
Норма:
Vegetarianism: Emphasis on B12 and Iron
The norms of vitamins and minerals are calculated based on WHO recommendations, taking into account gender, age and level of physical activity. With high activity, the need for certain vitamins increases by 20%.
Vitamins are divided into water-soluble (B, C) and fat-soluble (A, D, E, K). Each vitamin performs a unique function in the body.
Minerals are essential for the normal functioning of all body systems. Calcium, iron, magnesium and zinc are especially important.
Our vitamin calculator provides many benefits:
Takes into account gender, age and activity
13 vitamins and 8 minerals
Based on WHO recommendations
Completely free without registration
Support 4 languages
Responsive design for all devices
To maintain optimal levels of vitamins and minerals:
Include a variety of foods in your diet
Take supplements only as recommended by your doctor.
Check your vitamin levels periodically
Physical activity and adequate sleep
The daily requirement depends on age, gender, level of physical activity and health status. Our calculator takes these factors into account for an accurate calculation. The recommendations are based on WHO standards and take into account individual characteristics.
With high physical activity, the need for B vitamins, vitamin C and some minerals increases by 10-20% due to accelerated metabolism, increased energy expenditure and increased sweating. B vitamins, vitamin C, magnesium and zinc are especially important for athletes.
With a balanced diet, most vitamins can be obtained from food. Supplements are only necessary for deficiency or special needs (pregnancy, intense exercise, chronic illness), as determined by a physician. You should not take vitamins without a prescription.
The calculator is based on WHO recommendations and takes into account the main factors (gender, age, activity). However, individual needs may vary depending on health conditions, medications, climate, and other factors. Consultation with a physician is important for an accurate assessment.
All vitamins are important, but of particular importance are: vitamin D (immunity, bones), vitamin C (immunity, antioxidant), B vitamins (energy, nervous system), vitamin A (vision, immunity), folic acid (hematopoiesis, pregnancy). A deficiency of any vitamin can lead to health problems.
Vitamin deficiency can lead to serious problems: lack of vitamin D - to osteoporosis and weakened immunity, vitamin B12 - to anemia and neurological problems, vitamin C - to scurvy and weakened immunity, vitamin A - to vision problems. It is important to identify and fill the deficit in a timely manner.
Yes, an overdose of vitamins (especially fat-soluble vitamins A, D, E, K) is dangerous. Water-soluble vitamins (B, C) are excreted in urine, but too much of them can also cause problems. Take vitamins only as recommended by your doctor and do not exceed the dosage.
With age, needs change: after 50 years, the need for vitamin D and calcium increases (prevention of osteoporosis), vitamin B12 (absorption worsens), and vitamin B6. Children and teenagers need more calcium, zinc and vitamin D to grow. Older people often need supplements.
Women of childbearing age need 18 mg of iron per day (men need 8-10 mg) due to regular menstruation, which loses blood and iron. Iron deficiency in women often leads to anemia, fatigue, and weakness. During pregnancy, the need is even higher - 27 mg.
During pregnancy, the following are critically important: folic acid (600 mcg, prevention of malformations), iron (27 mg, prevention of anemia), calcium (1300 mg), vitamin D (600 IU), vitamin B12. Supplement use should be supervised by a physician.
It is especially important for vegetarians to monitor vitamin B12 (it is not found in plant foods), iron (non-heme iron is less absorbed), zinc, vitamin D (if there is little sun), omega-3. It is recommended to take B12 supplements and include fortified foods in your diet.
Signs of deficiency: fatigue, weakness, hair loss, brittle nails, dry skin, vision problems, frequent colds, irritability, numbness in the limbs. However, only a doctor can make an accurate diagnosis based on blood tests.
With a balanced, varied diet, you can get most vitamins. However, some vitamins (D, B12) are difficult to obtain in sufficient quantities from food alone, especially in certain conditions (winter, vegetarianism, age). In such cases, supplements are needed.
Fat-soluble vitamins (A, D, E, K) are best taken with a meal containing fat for better absorption. Water-soluble (B, C) can be taken on an empty stomach or with food. Multivitamins are usually taken in the morning or early afternoon with breakfast.
Yes, some medications can reduce the absorption of vitamins: antibiotics affect B vitamins, oral contraceptives affect folic acid and B12, and anticonvulsants affect folic acid and vitamin D. If you are taking medications, consult your doctor about the need for supplements.
Yes, you can take several vitamins at the same time. Multivitamin complexes are specially designed for this. However, it is important not to exceed the daily allowance. Some vitamins are better absorbed together (for example, vitamin D with calcium, vitamin C with iron).
Vitamins for growth and development are especially important for children: vitamin D (prevention of rickets), calcium (bone growth), iron (prevention of anemia), zinc (immunity, growth), vitamin A (vision). Children are usually prescribed vitamin D, especially in areas with little sun.
Vitamins are stored in a cool, dry, dark place, away from moisture and direct sunlight. Do not store in the bathroom due to humidity. Check the expiration date. Some vitamins (especially vitamin C) quickly lose activity if not stored properly.
Yes, many vitamins can be obtained from natural foods: vitamin C from citrus fruits and berries, vitamin A from carrots and liver, vitamin D from fish and eggs, calcium from dairy products. However, for deficiencies or special needs, supplements may be necessary.
Yes, smoking increases vitamin C requirements by 30-50 mg per day due to increased oxidative stress. Smokers also need more vitamin E and other antioxidants. The best solution is to quit smoking, but until this is done, it is important to increase your intake of antioxidants.
Stress increases the need for B vitamins (especially B1, B5, B6, B12), vitamin C, and magnesium. Chronic stress depletes these vitamins. It is important to maintain their levels through nutrition and, if necessary, supplements.
Water-soluble vitamins (B, C) can be taken on an empty stomach. Fat-soluble (A, D, E, K) are best taken with a meal containing fat for better absorption. If vitamins make you feel nauseous, take them with food. Follow the instructions on the package.
If there are no symptoms of deficiency, testing can be done every 1-2 years. If there are symptoms or risk factors (vegetarianism, pregnancy, age 50+, chronic diseases) - on the recommendation of a doctor, usually once every 6-12 months. It is especially important to control vitamin D, B12, and iron.
It is not recommended to take expired vitamins. Over time, they lose potency and may be less effective. B vitamins and vitamin C lose their activity especially quickly. Use vitamins before the expiration date.
Vitamins are critical for immunity: vitamin C (strengthens the activity of immune cells), vitamin D (regulates the immune response), vitamin A (supports mucous membranes), zinc (important for the functioning of the immune system). Deficiency of these vitamins weakens the immune system.
Yes, athletes need more vitamins due to increased stress: B vitamins (energy), vitamin C (recovery, antioxidant), vitamin D (bones, muscles), magnesium (muscles), zinc (recovery). With intense training, the need increases by 15-20%.
In case of illness, the need for vitamins may change. Some diseases interfere with the absorption of vitamins (diseases of the gastrointestinal tract, liver). It is important to consult a doctor before taking vitamins, especially if you have chronic illnesses or are taking medications. Do not self-medicate.
Vitamins are important for beauty: vitamin A (skin health), vitamin C (collagen synthesis), vitamin E (antioxidant, UV protection), vitamin D (hair growth), B vitamins (hair and nail health), zinc (skin repair). Deficiency is manifested by dryness and hair loss.
Yes, alcohol disrupts the absorption and increases the consumption of vitamins: B vitamins (especially B1, B6, folic acid), vitamin C, magnesium. Regular alcohol consumption increases the risk of deficiency. It is recommended to increase your intake of these vitamins or take supplements.
Vitamins interact: vitamin C improves the absorption of iron, vitamin D improves calcium, vitamin E works synergistically with vitamin C, B vitamins work together. However, some vitamins may compete (for example, excess zinc reduces copper absorption). Balance is important.