Multivitamin & Nutrient Deficiency Calculator

What Does the Recommendation % Mean?

The percentage shows how well your current lifestyle meets your nutrient needs (100% = ideal coverage from diet alone).

Key RDAs (Recommended Daily Allowances for Adults):

• Vitamin A: 700–900 mcg
• Vitamin C: 75–90 mg
• Vitamin D: 600–2000 IU (15–50 mcg)
• Vitamin E: 15 mg
• Vitamin K: 90–120 mcg
• B12: 2.4 mcg
• Magnesium: 310–420 mg
• Zinc: 8–11 mg
• Iron: 8–18 mg (higher for women)
• Calcium: 1000–1200 mg
• Omega-3 (EPA+DHA): 500–2000 mg

Important Mineral Interactions:
• Calcium and Iron compete for absorption → take at different times
• Zinc and Copper should be balanced (high zinc can lower copper)
• Magnesium helps activate Vitamin D
• Vitamin D improves Calcium absorption

A score below 70% usually means you would benefit from a quality multivitamin + targeted supplements.