Written By: Gloria Tsang, RD
Title: Founding Registered Dietitian
Alumni: University of British Columbia
Last Updated on:
Micronutrient Needs Calculator
Vitamins and minerals support everything from immune function and bone health to energy metabolism and brain development. This micronutrient calculator estimates your recommended daily needs based on guidelines from the following sources:
Values are adjusted for age, gender, and life stage to reflect differences in nutritional requirements.
Micronutrient Needs Calculator
Calculate your daily recommended dietary allowances based on Health Canada and U.S. guidelines
Your Daily Micronutrient Needs
| Nutrient | Health Canada RDA | U.S. RDA |
|---|
Important:
These values are based on current RDA (Recommended Dietary Allowances) from Health Canada and U.S. sources. Individual needs may vary based on health status, activity level, and other factors. Always consult with a healthcare professional for personalized nutrition advice.
Note: Values marked with an asterisk (*) represent Adequate Intake (AI) levels rather than RDA, used when insufficient research exists to establish precise RDA values.
About These Recommendations:
- RDA values are set to meet the needs of 97-98% of healthy individuals
- Health Canada and the U.S. Food and Nutrition Board use the same DRI (Dietary Reference Intake) framework
- Values are based on the latest scientific evidence
- Special populations (pregnancy, lactation) have adjusted requirements
- Some nutrients have age-specific adjustments for optimal health
Sources
HealthCastle has strict sourcing guidelines. We reference peer-reviewed studies, scientific journals and associations. We only use quality, credible sources to ensure content accuracy and integrity.
- Health Canada. “Nutrition Labelling – Table of Daily Values.” Government of Canada, 20 Oct. 2022, https://www.canada.ca/en/health-canada/services/technical-documents-labelling-requirements/table-daily-values/nutrition-labelling.html ↩︎
- World Health Organization. Vitamin and Mineral Requirements in Human Nutrition. 2nd ed., WHO Press, 2004, https://apps.who.int/iris/bitstream/handle/10665/42716/9241546123.pdf ↩︎
- Institute of Medicine (U.S.) Food and Nutrition Board. Dietary Reference Intakes: Applications in Dietary Assessment. National Academies Press, 2000, https://www.ncbi.nlm.nih.gov/books/NBK222881/ ↩︎
Alumni: University of British Columbia – Gloria Tsang is the author of 6 books and the founder of HealthCastle.com, the largest online nutrition network run by registered dietitians. Her work has appeared in major national publications, and she is a regularly featured nutrition expert for media outlets across the country. The Huffington Post named her one of its Top 20 Nutrition Experts on Twitter. Gloria’s articles have appeared on various media such as Reuters, NBC & ABC affiliates, The Chicago Sun-Times, Reader’s Digest Canada, iVillage and USA Today.
