This page serves as an overview of all essential micronutrients. You can use it as a quick reference. It is the crunched down and combined data from "the nutrition source" at Harvard T.H. Chan School of Public Health and the nutrient recommendations of the National Institute of Public Health in the United States. In both sources, you will find more detailed information.
With this article, I want to make high-class nutrition data more accessible to the general public. I do this by keeping things short and on the spot. Clearly, you will find more accuracy in the sources; this article summarises information.
This page focuses exclusively on essential micronutrients and does not talk about essential amino acids or fats. These are described in their corresponding articles.
Before jumping right into the data, make sure to read and understand the definitions of the data shown.
Definitions of abbreviations and terms used:
This summary contains some scientific terms that might be confusing or misleading. To avoid confusion, please read these easy-to-understand descriptions carefully. Find more details at the National Library of Medicine.
What is the RDI?
RDI stands for the Recommended Dietary Intake or Recommended Daily Intake. It is a measure that reflects the adequate nutrient intake sufficient to meet the needs of 97-98% of healthy individuals.
The RDI typically sits 20% above the estimated average requirements (EAR). The EAR is threshold fitting needs of half of the tested group.
This RDI shown here is a recommendation for healthy individuals aged 9 or older. Younger children may have a lower RDI. The RDI of various micronutrients and macronutrients is higher during pregnancy or lactation.
Put simply, you should reach this amount in your average day to day diet. If you are already deficient, your RDI might be higher. Your doctor can give you a recommendation. DO NOT define your RDI based on assumptions, as this is potentially dangerous.
What is the Upper limit (UL)?
The highest amount you can safely consume is called the Upper Limit, orTolerable Upper Intake Level . Staying below the upper limit has no increased risk of adverse health effects for most healthy individuals under normal conditions.
It sits below the Lowest Observed Adverse Effect Level (LOAEL)
Put simply, this is your safety threshold of how much you can consume without risking intoxication.
There are various Upper limits for different age groups. Here, we always points to the LOWEST upper limit for people older than nine years. For many people, the upper level can be higher than the one mentioned here. But as we use them as a safety threshold, not crossing the lower upper limit is the safest bet.
What does it mean if a nutrient is "critical"?
A nutrient is critical when a high part of the population doesn't have a close to optimal supply. Hence many people are at risk of a deficiency (or already is in it).
This does not automatically mean that a deficiency is present per sé. A balanced diet can be sufficient to supply all essential nutrients in adequate quantities under normal conditions. There is however a certain likeliness to be deficient, even on a good base.
The most common examples are Iodine, where still 30% of the global population is at risk of being deficient. Other good examples: Iron deficiency in women and children, or the general lack of vitamin B12 in a plant-based diet.
What does it mean if a nutrient is "not critical"?
A non-critical nutrient is usually not at risk of deficiency in healthy individuals.
Under normal conditions, these nutrients rarely are at deficiency. General malnutrition, alcohol abuse, diarrhea, vomiting, medication, or conditions bound to metabolism (kidney disease, for example), can still lead to a deficiency. For healthy individuals, those micronutrients require no particular attention when following a balanced diet.
What this data about micronutrients is:
This data points out recommended values of essential micronutrients for the average in society. This does not mean these are YOUR exact numbers.
Scientists find these numbers through observation or experiments. These studies work with large groups of participants. The outcome gets summarised into a general recommendation.
What this data is not.
This data is no replacement for a medical assessment done by a certified nutritionist or doctor. These are average numbers collected for whole populations, where each case differs. DO NOT self-diagnose based on numbers, symptoms, or feelings. Carry this task to your doctor, not to the internet.
Also, this data is not an invitation to start supplementing certain nutrients. This data is no recommendation at all, it has a purely informative character.
How you CAN make use of this data
While this data in no way replaces a professional assessment, there are helpful ways to use this information. Here's safe picks:
- Use the upper limit to screen supplements before buying. If you are already supplementing, the upper limit can help identify supplements that overshoot their goals and are potentially dangerous on long-term use. Consider your intake of normal foods for this comparison too. If a supplement is very close to, or even over an upper limit, this might lead to adverse effects.
- Use the RDI to spot healthy foods. Whether you are just focused on healthy eating or want to tackle an existing deficiency, you can compare the contents of nutrients in a given food with the RDI. This can help you pick foods that contribute better to that goal.
You can, for example, use food- and nutrition apps for this. For example, compare the iron contents and see which contributes better to your goal. - Use the list of recommended foods for cooking. Picking foods with specific micronutrients in mind can help create balanced meals for particular dietary requirements.
- Highlight symptoms with your doctor. You can highlight your assumption with your doctor if you have any symptoms described. This can help find the underlying root cause of the symptom quicker.
A last word about supplementing micronutrients
Generally, I do not recommend reaching for supplements without a specific cause behind it. On a balanced diet, the risk for malnutrition is low overall.
Supplementing a vitamin or mineral mix is usually unnecessary. You can find most micronutrients in natural foods. Supplementing a non-existing deficiency, or over-supplementing, can lead to intoxication. For most of us no supplements are needed, when focusing on a balanced diet rich in various whole foods.
However, there are exceptions. Taking B12 is required when on a plant-based diet. Plant foods naturally contain no B12.
Vitamin B12 supplements are generally safe to use, as the intake has no upper limit.
Your doctor can tell you your recommended supplement dose if you have been diagnosed with a deficiency. He can recommend a supplement that fits your needs based on your results.
Here is the overview of the essential micronutrients
Fat Soluble Vitamins
Fat-soluble vitamins are a group of organic compounds essential for various physiological processes in the body. As they dissolve in fat instead of water, a little fat always is needed to absorb those vitamins. The body can store this type of vitamin in fatty tissue.
Vitamin A (Retinol)
Vitamin A plays a role in your vision, in cellular growth, and in the synthesis of testosterone and estrogen.
| RDI Male 900μg | RDI Female 700μg |
| Lowest upper limit 1700μg | Critical nutrient? No. |
| Deficiency: Rare. Usually occurs alongside digestive condition, like celiac disease, Cohn’s disease or alcoholism. Night blindness or complete blindness can develop, with dry skin and hair, and irregularities in the white of the eyeball. | Intoxication: Possible through supplements of Vitamin A (not β-carotene). As a fat soluble vitamin, it can be stored and pile up over time. An intoxication comes with blurred sight, nausea and vomiting, dry skin, high sensitivity to bright lights. |
| Good food sources: Vitamin A can only be found in meats, especially the liver. Plant foods contain β-carotene, a pro- vitamin that gets transformed to vitamin A. It can be found in orange to red colored vegetables like carrots, squash, sweet potatoes, tomatoes, and in dark leafy greens like kale, spinach or broccoli. | |
Vitamin D (Calciferol)
Promotes calcium absorption and regulates serum concentrations of phosphate and calcium. Needed for bone growth.
| RDI Male 20μg | RDI Female 20μg |
| Lowest upper limit 100μg/day | Critical nutrient? Yes |
| Deficiency: Can lead to osteomalacia (weak bones) with higher risk of fractures, deformations and pain. | Intoxication: Rare, but possible through supplements. Leads to build up of calcium in your blood, which can lead to vomiting, frequent urination and general weakness. |
| Good food sources: Direct sunlight exposure. You also find vitamin D in fatty fish (such as trout, salmon, tuna, and mackerel), milk products and fortified foods, but the best source is 20 minutes of direct sunlight on your arms and face. Especially in winter months without direct sunlight supplementation can be reasonable. | |
Vitamin E (α-tocopherol)
Vitamin E is a potent antioxidant that mainly sits in your cell walls and protects them from free radical damage. It also regulates blood clotting as a counterpart to vitamin K.
| RDI Male 15mg | RDI Female 15mg |
| Lowest upper limit 600mg | Critical nutrient? No. |
| Deficiency: Rare. A lack of vitamin E raises oxidative stress. Decreased immune function, ataxia and neuronal damages can follow. | Intoxication: A direct intoxication is not possible. Vitamin E however is a counterbalance to vitamin K in blood clotting. A too high intake can risk excess bleeding. |
| Good food sources: Plant based oils, nuts, seeds, fruit and vegetables. | |
Vitamin K
Vitamin K is part of the enzymes for blood clotting. It bloot clotting it is the counterpart of vitamin E, which decreases the activity of vitamin K. Supports the build-up of bones.
| RDI Male 120μg | RDI Female 90μg |
| Lowest upper limit not defined | Critical nutrient? No. |
| Deficiency: Rare, but can occur with medication such as antibiotics. Leads to longer clotting time, hemorrhages and osteoporosis. | Intoxication: Extremely rate. Only possible with the "useless" form K3 (menadione) ; Which you will not find in human nutrition, only in animal feed. |
| Good food sources: Green leafy vegetables like kale, spinach, brussel sprouts or rucola. Fermented foods like natto, small amounts in meat, dairy and eggs. | |
Water soluble Vitamins
Water-soluble vitamins are a group of organic substances responsible for various processes in the body. Unlike fat-soluble vitamins, which are stored in the body's fat tissues, water-soluble vitamins dissolve in water and are not stored. As a result, they need to be consumed regularly in the diet because they are excreted in urine.
Vitamin C
Vitamin C plays a role in the healing of wounds and the control of infections. It is a potent antioxidant. Helps synthesize hormones and the build-up of collagen in the body. Amplifies the absorption of the minerals iron, calcium, and zinc.
| RDI Male 90mg | RDI Female 75mg |
| Lowest upper limit 1200μg | Critical nutrient? No. |
| Deficiency: Rare. But more common when smoking or abusing alcohol, as more free radicals use up antioxidants. Can cause scurvy, a loss of connecting tissue. Leads to bruising, hair loss, gum bleeding. Can lead to iron deficiency. | Intoxication: Vitamin C is not toxic, but an excess can lead to diarrhea and digestive distress. |
| Good food sources: Citrus fruits, bell peppers, strawberries, cruciferous vegetables, tomatoes and more. | |
Vitamin B1 (Thiamin)
Vitamin B1 plays a role in the breakdown of macronutrients and the growth and function of specific cells.
| RDI Male 1.2mg | RDI Female 1.1mg |
| Lowest upper limit Not defined | Critical nutrient? No. |
| Deficiency: Rare. A deficiency can lead to beriberi, with symptoms of muscle loss and diminished feelings in the fingers. Other symptoms are confusion and loss of coordination, lowered immunity and weakness. | Intoxication: Thiamin is not toxic. |
| Good food sources: Vitamn B1 can be found in legumes, sunflower seeds, fish, meat, nutritional yeast, mushrooms and whole grains. | |
Vitamin B2
VitaminB2 is a key component for cellular growth and energy production. Used to break down fats, steroids and medication.
| RDI Male 1.3mg | RDI Female 1.1mg |
| Lowest upper limit not defined | Critical nutrient? On a vegan diet, somewhat. |
| Deficiency: Rare. But can lead to dry skin, hair loss, anemia, swelling of mouth and tongue. | Intoxication: Not possible |
| Good food sources: B2 can be found almost anywhere. The biggest sources are Dairy products, meat, and fish. Nuts and seeds, legumes and whole grains, as well as vegetables can also be reliable sources. | |
Vitamin B3 (Niacin)
Niacin works as a coenzyme for over 400 different enzymes. It is involved in DNA synthesis, energy production, and the build-up of fats and cholesterol. It also functions as an antioxidant.
| RDI Male 16mg | RDI Female 14mg |
| Lowest upper limit 20mg | Critical nutrient? No. |
| Deficiency: A lack of Vitamin B3 can lead to depression, tiredness, head-aches, memory loss and hallucinations. A severe deficiency can lead to pellagra, a condition causing dark rash on skin exposed to direct sunlight. | Intoxication: Niacin is not toxic. |
| Good food sources: Large amounts of Vitamin B3 can be found in meat, poultry and fish. But you also find it in whole grains, legumes, nuts and mushrooms. | |
Vitamin B5 (Pantothenic acid)
Vitamin B5 is used to build the coenzyme A, a helper in fat and protein metabolism.
| RDI Male 5mg | RDI Female 5mg |
| Lowest upper limit Not defined | Critical nutrient? No. |
| Deficiency: Rare. A deficiency of Vitamin B5 can cause headaches, fatigue, restlessness, nausea, vomiting, stomach cramps, numbness in hands and feed as well as muscle cramps. | Intoxication: Intoxication with Vitamin B5 is not possible. Very large doses of 10 grams per day however can lead to a stomach upset and diarrhea. |
| Good food sources: Found across almost all types of foods. | |
Vitamin B6 (Pyridoxine)
Vitamin B6 is part of a vital coenzyme in over 100 enzymatic reactions. It helps break down macronutrients. It keeps healthy levels of homocysteine. Supports the immune system and mental health.
| RDI Male 1.7mg | RDI Female 1.5mg |
| Lowest upper limit 60mg | Critical nutrient? No. |
| Deficiency: Rare. Occurs along overall B vitamin deficiencies, especially folic acid and B12. Can be caused by kidney disease, alcoholism, autoimmune intestinal and inflammatory disorders. Symptoms can be depression, skin conditions, lowered immunity and microcytic anemia. | Intoxication: Vitamin B6 intoxication is very unlikely, but possible through long term high dose supplementation of 1000mg or more per day. Symptoms are ataxia, numbness in feet and hands and nausea. |
| Good food sources: Found across a wide variety of plant and animal foods. Tuna, salmon, beef liver. Legumes, dark leafy greens, bananas, papayas and oranges. | |
Vitamin B7 (Biotin)
Vitamin B7 acts as a coenzyme in the metabolism of carbs, fats, and protein.
| RDI Male 30μg | RDI Female 30μg |
| Lowest upper limit not defined | Critical nutrient? No. |
| Deficiency: A Vitamin B7 deficiency is rare, but the risk can be amplified through alcoholism. Symptoms are thinning hair, scaly skin rashes in the face and brittle nails. | Intoxication: Vitamin B7 is not toxic. |
| Good food sources: Beef liver, eggs, salmon, avocados, nuts, seeds, pork, sweet potato. | |
Vitamin B9 (Folate / Folic acid)
Folate helps to synthesize DNA and RNA and is involved in protein metabolism It helps to break down homocysteine, a protein that can be harmful in high amounts. Vitamin B9 also plays a role in the growth and production of red blood cells.
| RDI Male 400μg | RDI Female 400μg |
| Lowest upper limit 600μg | Critical nutrient? No. |
| Deficiency: Under normal conditions, a deficiency of vitamin B9 is rare. During pregnancy, or in combination with alcohol abuse, there is a real risk. Can lead to megaloblastic anemia, where your body produces less but bigger red blood cells. Symptoms are weakness and fati- gue, a shortness of breath, irregular heartbeats, difficulties of concentration and hair loss. | Intoxication: A Vitamin B9 intoxicaton is practically not possible through regular food. A high dosage of folic acid however can cover up a vitamin B12 deficiency, as both are involved in the production of red blood cells. If you are supplementing, choose a dose below 400μg. |
| Good food sources: Dark green leafy vegetables, legumes, nuts and seeds, whole grains, liver, seafood, eggs. | |
Vitamin B12
B12 is a cofactor in DNA synthesis and the metabolism of fatty and amino acids. Essential for the function of the nervous system. Responsible for the maturation of red blood cells.
| RDI Male 2.4μg | RDI Female 2.4μg |
| Lowest upper limit Not defined | Critical nutrient? Follwing a vegan diet: Yes, 100%! For omnivores: more critical at high age. |
| Deficiency: A marginal deficit can lead to anemia, tiredness and a lack of energy. A manifest deficit can cause neurological issues like numbness and even mental illness like depression. | Intoxication: Not possible |
| Good food sources: Animal products, supplements, fortified foods. On a vegan diet a supplementation is a must. If you do not rely on animal products too heavily, supplementation of B12 is recommended, too | |
Minerals
Minerals are just chemical elements, as we know them from the periodic system. We often find them in an ionized form, as many are metals. This, in consequence, has the effect that we cannot „use them up“ like vitamins, but only lose them through excrement, bleeding, or sweating.
Calcium
Calcium gets used for bone mineralization in the first place. It also plays a role in blood clotting, muscle contraction and regulates muscle contractions and nerve functions.
| RDI Male 1300mg | RDI Female 1300mg |
| Lowest upper limit 2000mg | Critical nutrient? Yes. |
| Deficiency: If you don’t have enough calcium in your blood, it will get released from your bones. A short term deficit comes without symptoms. Long term, a deficit can lead to muscle cramps, numbness and tingling in the fingers, a poor appetite and abnormal heart rate. The release of calcium from the bones can lead to osteoporosis in the long run. | Intoxication: Possible, especially through supplementation. Can lead to kidney stones, nausea and vomiting, shortness of breath and heart palpitations. |
| Good food sources: Calcium is widely available, not only in dairy foods. Soy (and tofu), legumes, squash, mineral waters, leafy greens, | |
Chloride
Chloride is used as part of the gastric acid as hydrochloric acid. Chloride is also an electrolyte, regulating nutrient and fluid flows between cells.
| RDI Male 2300mg | RDI Female 2300mg |
| Lowest upper limit 3400mg | Critical nutrient? No. |
| Deficiency: Chloride deficency is rare, but can occur with fluid loss through diarrhea, vomiting or excess sweating. Usually happes together with a sodium deficiency and shares the same risks and symptoms: nausea, vomiting, headaches, legathy, seizure and coma. | Intoxication: Toxicity is rare, but high levels in the blood can be triggered by severe dehydration. A high salt intake can lead to high blood pressure, heart disease and stroke. |
| Good food sources: Salt, or anything salty. | |
Fluoride
Flouride is needed for prevention and reversal of dental caries, needed to build strong bones and teeth.
| RDI Male 4mg | RDI Female 3mg |
| Lowest upper limit 10mg | Critical nutrient? No. |
| Deficiency: Flouride is not considered essential, but a deficiency can lead to weak bones, teeth, and caries. | Intoxication: In children this can lead to dental fluorosis, leading to visible white spots on teeth. True intoxication can happen through water or supplements. Leads to nausea and vomiting, along with abdominal pain, diarrhea, and joint pain. |
| Good food sources: Traces are found across various foods, but most amounts usually are absorbed through fluoridated water and toothpaste. Brewed black tea and coffee contain good amounts of it, as well as raisins, potatoes, and canned shellfish. | |
Iodine
Iodine is an essential component of thyroid hormones, which regulate growth and metabolism.
| RDI Male 150μg | RDI Female 150μg |
| Lowest upper limit 600μg | Critical nutrient? Yes! |
| Deficiency: Can lead to functional and developmental abnormalities in children. In adults it can lead to a goiter, a growth of the thyroid gland. | Intoxication: Rare, but possible. Symptoms may range from nausea, vomiting, and diarrhea to delirium, stupor, and shock. |
| Good food sources: iodized table salt, seaweed ( kelp, kombu, wakame, nori), fish(cod, tuna, oysters, shrimp) mineral water. | |
Iron
Iron is the key component of hemoglobin, a protein of our red blood cells. It is responsible for binding and transporting oxygen. It comes in two forms - heme and non-heme iron.
| RDI Male 11mg | RDI Female 18mg |
| Lowest upper limit 40mg | Critical nutrient? yes. |
| Deficiency: Can develop into iron deficiency anemia. Comes with weakness and tiredness, lightheadedness, lack of concentration, pale skin, hair loss | Intoxication: Rare, but possible with supplements. Leads to constipation, nausea and vomiting and abdominal pain. |
| Good food sources: Heme iron can be found exclusively in meat, poultry and fish. Non heme iron is available through both animal and plant sources. Good plant based sources are beetroot, kale, pumpkin seeds, whole grains, beans, nuts, dark chocolate. | |
Magnesium
Magnesium plays a part in over 300 enzymatic reactions. It is also an electric conductor for muscle contraction and heartbeat. It is part of our bones.
| RDI Male 420mg | RDI Female 360mg |
| Lowest upper limit 350mg | Critical nutrient? No. |
| Deficiency: A magnesium deficiency is rare, but possible through poor nutrition on long term, alcohol abuse, medication, or malabsorption. Symptoms are fatigue, weakness, poor appetite, numbness and tingling of the skin, cramps, seizures, and abnormal heart rate. | Intoxication: Magnesium intoxication is rare, as the kidneys will remove excess magnesium from the system. Long-term high dosage supplementation however can provoke it. |
| Good food sources: Fair amounts in plant foods like leafy greens, legumes, almonds, pumpkin seeds, whole grains, meat, dairy, and eggs. | |
Phosphorus
Phosphorus is a key element to our bones, teeth and cell membranes. It regulates the blood PH value and supports normal function of muscles and nerves. Phosphorus is also a building block for DNA, RNA and ATP.
| RDI Male 1250mg | RDI Female 1250mg |
| Lowest upper limit 3000mg | Critical nutrient? No. |
| Deficiency: Rare, but most commonly caused by kidney malfunction. Symptoms are anemia, muscle weakness, bone pain, confusion, increased risk of infections. | Intoxication: Rare, as a healthy kidney regulates high levels through the urine, Kidney insufficiency can lead to intoxication. May disrupt the normal metabolism of calcium, which can lead to the hardening of soft tissues throughout the body, along with diarrhea. |
| Good food sources: Widely available in meat, poultry, seafood, legumes, nuts, and whole grains. | |
Potassium
As a counterpart to sodium, potassium keeps liquid inside cells, keeps normal fluid levels inside and outside of cells, and regulates blood pressure. Potassium also helps muscles to contract.
| RDI Male 3400mg | RDI Female 2600mg |
| Lowest upper limit not defined | Critical nutrient? No. |
| Deficiency: A deficiency of Potassium is rare, but possible through excess liquid loss. It can lead to weakness, cramps, constipation, muscle paralysis and irregular heart rates. | Intoxication: Intoxication with Potassium is unlikely in healthy individuals, as the kidneys filter out excess potassium. However, with a kidney disease or on a high potassium diet , potassium can pile up and lead to fatigue, nausea, vomiting, shortness of breath, chest pain and irregular heart rates. |
| Good food sources: Widely available, especially in fruit and vegetables. You find it in leafy greens, legumes, nuts, dairy, avocado, bananas and more. | |
Selenium
Selenium is part of special proteins that take part in DNA synthesis. Also playing a role in the metabolism of the thyroid hormones.
| RDI Male 55μg | RDI Female 55μg |
| Lowest upper limit 280μg | Critical nutrient? Somewhat. |
| Deficiency: A severe deficiency can lead to keshan disease, a disease of the heart muscle, and Kashin-Beck disease, a form of osteoarthritis. | Intoxication: First signs of intoxication can be throwing up, tiredness, or diarrhea. Chronic high intake can lead to tremors, hair loss, stomach ache. High levels of intoxication can lead to heart failure. |
| Good food sources: Selenium contents vary strongly with the soil a food grows on. North American soil is rich in selenium, while in central European soil is not carrying sufficient amounts. Here, selenium gets supplemented to animals for human nutrition. A selenium source high but unreliable is the brazil nut. Selenium contents of single nut can either be just a trace amount of what’s needed or succeed your daily intake multiple times. Besides that you usually find good amounts in legumes like chickpeas, whole grain products, lentils, oats and nuts. But again, this is strongly dependent on the soil the crop was grown on. | |
Sodium
Small amounts of Sodium are needed for nerve impulses, muscle contraction, and maintaining a proper balance of minerals and water in your bloodstream.
| RDI Male 1500mg | RDI Female 1500mg |
| Lowest upper limit 600μg | Critical nutrient? No. |
| Deficiency: A lack of Sodium is Rare. But medication, malnutrition or excess vomiting and diarrhea can lead to a deficiency. Symptoms include nausea, vomiting, headaches, legathy, seizures and coma. | Intoxication: Too much sodium promotes high blood pressure, heart disease and stroke. It can lead to calcium loss. An acute intoxication happens when sodium accumulates in the blood. Water from the cells move out to dilute high sodium levels. Can cause nausea, seizures and and in extreme cases to death. |
| Good food sources: You find Sodium in salt, soy sauce and anything else that is salty. Salt is made out of sodium and chloride. | |
Zinc
Zinc is an essential component of many enzymes around DNA replication, cellular growth, protein synthesis and a healthy immune system.
| RDI Male 11mg | RDI Female 9mg |
| Lowest upper limit 40mg | Critical nutrient? slightly, but a bit more on a plant baed diet. |
| Deficiency: Can develop into iron deficiency anemia. Comes with weakness and tiredness, lightheadedness, lack of concentration, pale skin, hair loss | Intoxication: Rare, but possible through almost exclusively supplementation. Leads to nausea, vomiting, poor appetite, diarrhea and headaches |
| Good food sources: Shellfish, meat & poultry, legumes, nuts, whole grains | |