Three things to remember
- Reference values generally describe total intake, not a dose to add on top of food.
- Age, sex, pregnancy, breastfeeding and health context matter.
- An upper limit is a safety boundary, not an intake goal.
Five terms you will see
On a small screen, swipe across to read the whole table.
| Term | Meaning | Practical use |
|---|---|---|
| RDA | Intake intended to meet the needs of nearly all healthy people in a defined group. | A reference for planning adequate intake. |
| AI | Adequate Intake, used when evidence cannot support an RDA. | An alternative reference, not a lower-confidence supplement dose. |
| EAR | Intake estimated to meet the needs of half a healthy group. | Used in assessment; not a universal personal target. |
| UL | Tolerable upper intake level. | A ceiling for regular intake, with nutrient-specific scope. |
| %DV / %RDA | A serving’s contribution to the reference used on that label. | Check the population and jurisdiction; it may not match your need. |
Sources: NIH ODS · Dietary reference intakes and official tables ↗
Use Indian references for Indian planning
ICMR–NIN’s nutrient-requirement framework distinguishes age, physiological stage and activity. Its 2020 brief explains the Indian RDA and EAR approach. The linked NIH tables describe a US/Canadian reference system; do not silently substitute one for the other.
For an individual food plan, record the relevant reference group first. Pregnancy, childhood, illness, absorption problems and athletic training require more context than a general adult table.
Sources: ICMR–NIN · Nutrient requirements for Indians (2020 brief) ↗ · NIH ODS · Dietary reference intakes and official tables ↗
Units and serving sizes
- 1 gram (g) = 1,000 milligrams (mg); 1 mg = 1,000 micrograms (mcg or µg).
- IU is nutrient-specific; do not use one conversion for every vitamin.
- “Per 100 g”, “per serving”, and “per capsule” are different denominators. Multiply by the actual number of servings.
- Add overlapping supplements and fortified foods. Some upper limits apply only to supplemental or particular forms, so read the source notes.
Sources: NHS · Vitamins, minerals and measurement units ↗ · NIH ODS · Dietary reference intakes and official tables ↗
A simple label example
If a label says 200 mg per serving and one serving is two capsules, one capsule supplies 100 mg. Two servings supply 400 mg. This is arithmetic, not a recommendation to take that amount.
For minerals, compare the declared elemental nutrient amount. The weight of a mineral compound is not necessarily the weight of the mineral itself.
Find the appropriate reference
Use the source links below for official Indian guidance and the NIH index of vitamin, mineral, macronutrient, water and upper-limit tables. Read age and life-stage headings before using a value.
Sources: ICMR–NIN · Nutrient requirements for Indians (2020 brief) ↗ · NIH ODS · Dietary reference intakes and official tables ↗
Common questions
Does 100% RDA mean the product supplies my whole diet?
No. It refers to a particular nutrient and reference amount. It does not establish adequate energy, protein, fibre or all other nutrients.
Is an ingredient without a published upper limit safe at any dose?
No. Missing evidence for a limit does not establish unlimited safety.
Sources & scope
This is an editorial summary of the sources below. Published reference values apply to their stated populations. No individual diagnosis, deficiency test or medical assessment is performed here.