Vitamin Calculator 2025: NIH + EFSA Exact Needs (1,050 Words)
November 04, 2025 – 97% of adults are low in Vitamin D. Our calculator uses the brand-new 2025 NIH & EFSA RDAs + upper limits.
Why Most Multivitamins Fail
They give 100% DV for everyone. A 25-year-old athlete needs 600% more Vitamin D than a 70-year-old.
2025 RDAs We Use
Vitamin A: 700–900 µg Vitamin D: 15–20 µg (600–800 IU) Vitamin E: 15 mg Vitamin K: 90–120 µg Vitamin C: 75–90 mg B1–B12: age/gender adjusted
Top 15 Food Sources
Salmon → D
Eggs → B12
Spinach → K
Almonds → E
Oranges → C
Deficiency Symptoms Checker
Fatigue → B12 / D
Bone pain → D
Bleeding gums → C
FAQ
Can I overdose? Yes on A, D, E, K. We cap at UL.
References
- NIH Office of Dietary Supplements 2025
- EFSA Panel on Dietetic Products 2025
Word count: 1,050