An educational reference site for daily vitamin and mineral intake recommendations, based on the Nordic Nutrition Recommendations 2023 (NNR2023) - the scientific basis for Denmark's official dietary guidelines.
Live at nutrientguide.org.
Disclaimer: Educational reference only. Not medical advice. For symptoms, deficiencies, pregnancy, or supplement decisions, consult a doctor, pharmacist, or registered dietitian.
- Finder - select an age group, gender, and health focus to get a personalized set of nutrient recommendations
- Reference tables - full RI/AI tables for vitamins and minerals across all age groups, plus tolerable upper intake levels (UL) for adults
- Sources - every value links back to its primary source (NNR2023, EFSA) for verification
- PWA - installable as an app with offline support via service worker
All values are from NNR2023 (Tables 12-15, 21). Where female and male values differ, they are shown as F / M. A dash (-) means no upper limit has been established.
| Term | Meaning |
|---|---|
| RI | Recommended intake - meets needs of ~97.5% of a healthy group |
| AI | Adequate intake - best estimate when data are insufficient to set an RI |
| UL | Tolerable upper intake level - highest chronic daily intake unlikely to cause harm (not a target) |
| µg RE | Micrograms of retinol equivalents (vitamin A) |
| mg α-TE | Milligrams of alpha-tocopherol equivalents (vitamin E) |
| mg NE | Milligrams of niacin equivalents (vitamin B3) |
Values shown as F / M where female and male differ. Single value means both are the same.
| Nutrient | Unit | 4-6 yrs | 7-10 yrs | 11-14 yrs | 15-17 yrs | 18-24 yrs | 25-50 yrs | 51-70 yrs | 71+ yrs | UL (adult) |
|---|---|---|---|---|---|---|---|---|---|---|
| Vitamin A | µg RE | 350 | 450 | 650 / 700 | 650 / 750 | 700 / 800 | 700 / 800 | 700 / 800 | 650 / 750 | 3000 |
| Vitamin D | µg | 10 | 10 | 10 | 10 | 10 | 10 | 10 | 20 | 100 |
| Vitamin E | mg α-TE | 8 | 9 | 10 / 11 | 11 / 12 | 10 / 11 | 10 / 11 | 9 / 11 | 9 / 11 | 300 |
| Vitamin K | µg | 20 | 30 | 45 / 50 | 60 / 65 | 65 / 75 | 65 / 75 | 60 / 70 | 60 / 70 | - |
| Vitamin C | mg | 35 | 55 | 75 / 80 | 90 / 105 | 95 / 110 | 95 / 110 | 95 / 110 | 95 / 110 | - |
| Thiamin (B1) | mg | 0.6 | 0.8 | 0.9 / 1.0 | 1.0 / 1.2 | 0.9 / 1.2 | 0.9 / 1.1 | 0.9 / 1.1 | 0.8 / 1.0 | - |
| Riboflavin (B2) | mg | 0.7 | 1.0 | 1.4 / 1.3 | 1.6 | 1.6 | 1.6 | 1.6 | 1.6 | - |
| Niacin (B3) | mg NE | 9 | 12 | 14 / 15 | 16 / 18 | 14 / 18 | 14 / 18 | 13 / 17 | 12 / 15 | 10 / 900 * |
| Vitamin B6 | mg | 0.7 | 1.0 | 1.3 / 1.5 | 1.5 / 1.8 | 1.6 / 1.8 | 1.6 / 1.8 | 1.6 / 1.8 | 1.6 / 1.7 | 12 |
| Folate (B9) | µg | 140 | 200 | 280 / 260 | 310 / 320 | 330 | 330 | 330 | 330 | 1000 ** |
| Vitamin B12 | µg | 1.7 | 2.5 | 3.5 / 3.0 | 4 | 4 | 4 | 4 | 4 | - |
| Pantothenic acid (B5) | mg | 4 | 4 | 5 | 5 | 5 | 5 | 5 | 5 | - |
| Biotin (B7) | µg | 25 | 25 | 35 | 35 | 40 | 40 | 40 | 40 | - |
* Niacin UL: 10 mg for nicotinic acid / 900 mg for nicotinamide.
** Folate UL applies to synthetic folic acid only. Anyone who could become pregnant is advised 400 µg folic acid daily.
Note: Thiamin and niacin are set per unit of energy in NNR2023 (0.1 mg/MJ and 1.6 NE/MJ). The values above use the report's reference-energy conversion.
| Nutrient | Unit | 4-6 yrs | 7-10 yrs | 11-14 yrs | 15-17 yrs | 18-24 yrs | 25-50 yrs | 51-70 yrs | 71+ yrs | UL (adult) |
|---|---|---|---|---|---|---|---|---|---|---|
| Calcium | mg | 800 | 800 | 1150 | 1150 | 1000 | 950 | 950 | 950 | 2500 |
| Iron | mg | 7 | 9 | 13 / 11 | 15 / 11 | 15 / 9 | 15 / 9 | 8 / 9 | 7 / 9 | 60 |
| Zinc | mg | 5.8 | 7.7 | 10.8 / 11.1 | 12.2 / 14.0 | 9.7 / 12.7 | 9.7 / 12.7 | 9.5 / 12.4 | 9.3 / 12.1 | 25 |
| Copper | µg | 400 | 570 | 780 / 740 | 880 / 900 | 900 | 900 | 900 | 900 | 5000 |
| Iodine | µg | 100 | 100 | 120 / 130 | 120 / 140 | 150 | 150 | 150 | 150 | 600 |
| Selenium | µg | 25 | 40 | 60 / 65 | 70 / 85 | 75 / 90 | 75 / 90 | 75 / 90 | 75 / 85 | 255 |
| Magnesium | mg | 230 | 230 | 250 / 300 | 250 / 300 | 300 / 350 | 300 / 350 | 300 / 350 | 300 / 350 | 250 *** |
| Phosphorus | mg | 440 | 440 | 640 | 640 | 550 | 520 | 520 | 520 | 3000 |
| Potassium | mg | 1150 | 1800 | 2400 / 2550 | 2850 / 3400 | 3500 | 3500 | 3500 | 3500 | - |
| Manganese | mg | 1.0 | 1.5 | 2 | 3 / 2.5 | 3 | 3 | 3 | 3 | - |
| Molybdenum | µg | 20 | 30 | 50 / 45 | 60 | 65 | 65 | 65 | 65 | 600 |
| Fluoride | mg | 1.0 | 1.5 | 2.3 / 2.4 | 2.9 / 3.3 | 3.2 / 3.8 | 3.2 / 3.7 | 3.1 / 3.7 | 3.0 / 3.5 | 7 |
*** Magnesium UL of 250 mg applies to supplements only, not magnesium from food.
Note on iron: Menstruating people need more. Women aged 51-70 who still menstruate should use the pre-menopausal value (15 mg). The higher requirement for females reflects menstrual losses.
Plain HTML/CSS/JS, no build step or dependencies:
| File | Purpose |
|---|---|
index.html |
Markup, structured data (JSON-LD), SEO and meta tags |
styles.css |
All styling |
script.js |
App logic, nutrient data, and rendering for all three views |
manifest.json |
PWA manifest |
service-worker.js |
Offline caching via service worker |
icons/, favicon.png |
App icons |
sitemap.xml, robots.txt |
SEO |
.htaccess / web.config |
Apache/IIS hosting rules |
Static files only. Serve the directory with any HTTP server:
npx serve .
# or
python3 -m http.serverThen open http://localhost:<port>.
- NNR2023 - Nordic Nutrition Recommendations 2023 - primary source for all RI/AI values (Tables 12-15) and upper limits (Table 21)
- EFSA - Tolerable Upper Intake Levels - basis for most adult ULs, as cited in NNR2023
Values are transcribed carefully but this is not an official publication. Always confirm against the primary NNR2023 tables before relying on a figure for clinical or regulatory use.