Vitamin Requirement Calculator

Get vitamins from whole foods first - they contain additional beneficial compounds and are better absorbed than supplements

Fat-soluble vitamins (A, D, E, K) are stored in the body and can build up, so avoid excessive supplementation

Water-soluble vitamins (B vitamins, C) are not stored and excess is excreted, so you need regular daily intake

Vitamin D requirements may be higher if you have limited sun exposure, live in northern latitudes, or have darker skin

Smokers need 35mg more vitamin C per day than non-smokers due to increased oxidative stress

Pregnant women need increased folate (600 mcg) to prevent neural tube defects in developing babies

Iron requirements are significantly higher for menstruating women (18mg) compared to men (8mg)

Vegetarians and vegans need 1.8x more iron from plant sources and should supplement B12

Athletes may need more B vitamins, vitamin C, vitamin E, and minerals like iron and zinc

Calcium absorption is enhanced by vitamin D and hindered by excessive caffeine or sodium

Take vitamin supplements with food to improve absorption and reduce stomach upset

Store vitamins in a cool, dry place away from direct sunlight to maintain potency