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The Nutrient Guide A guide to your daily nutrient intake
Vitamins & minerals · reference intakes

Discover your daily nutrient needs

Select your age and health focus to get personalized nutrient recommendations based on NNR2023 guidelines.

Disclaimer: This is an educational reference, not a diagnosis or a treatment plan. It cannot tell you whether you are deficient in anything. For symptoms, persistent issues, pregnancy, medication, or any supplement decision, speak with a doctor, pharmacist, or registered dietitian.
Gender

For children under 11, values are the same for both. Pregnancy and breastfeeding raise several needs - see the note below.

What are you focused on? - pick any

Reference tables

Recommended daily intakes (RI or AI) by age and gender, plus the tolerable upper intake level (UL) for adults, from the Nordic Nutrition Recommendations 2023 - the scientific basis for Denmark's official recommendations.

Sources

Every intake value on this site is drawn from the primary references below. Where NNR2023 sets a value per unit of energy (thiamin, niacin), the report's own reference-energy conversion is used. Upper limits trace mainly to EFSA.

Values are transcribed carefully but this site is not an official publication. Always confirm against the primary NNR2023 tables (linked above) before relying on a figure for clinical, dietary-planning, or regulatory use.