Ingredient library

Short facts quoted word-for-word from NIH Office of Dietary Supplements fact sheets. Each page links to the full sheet, which is where the depth lives. We don't reproduce it and we don't add our own interpretation.

Reference intakes by life stage

NIH publishes reference intakes for some ingredients and not others, and where it does, it often prints a separate line per life stage. The groupings below are ours; every label inside them is NIH's, word-for-word.

28 of 34 ingredients in this library have a published NIH reference intake.

Ingredients with a published reference intake

This is a property of the ingredient, not of any one person.

Newborns (birth to 6 months)

NIH prints its own reference amounts for the earliest months. They are on the sheet, beside the words that explain them.

Biotin — “Birth to 6 months”
Calcium — “Birth to 6 months”
Choline — “Birth to 6 months”
Chromium — “Birth to 6 months”
Copper — “Birth to 6 months”
Fluoride — “Birth to 6 months”
Folate — “Birth to 6 months”
Iodine — “Birth to 6 months”
Iron — “Birth to 6 months”
Magnesium — “Birth to 6 months”
Manganese — “Birth to 6 months”
Molybdenum — “Birth to 6 months”
Niacin — “Birth to 6 months”
Pantothenic Acid — “Birth to 6 months”
Phosphorus — “Birth to 6 months”
Potassium — “Birth to 6 months”
Riboflavin — “Birth to 6 months”
Selenium — “Birth to 6 months”
Thiamin — “Birth to 6 months”
Vitamin A — “Birth to 6 months”
Vitamin B12 — “Birth to 6 months”
Vitamin B6 — “Birth to 6 months”
Vitamin C — “Birth to 6 months”
Vitamin D — “Birth to 12 months”
Vitamin E — “Birth to 6 months”
Vitamin K — “Birth to 6 months”
Zinc — “Birth to 6 months”

Older infants (7–12 months)

The reference amounts change as the first year goes on. NIH prints them separately, and so do we.

Biotin — “Infants 7–12 months”
Calcium — “Infants 7–12 months”
Choline — “Infants 7–12 months”
Chromium — “Infants 7–12 months”
Copper — “Infants 7–12 months”
Fluoride — “Infants 7–12 months”
Folate — “Infants 7–12 months”
Iodine — “Infants 7–12 months”
Iron — “Infants 7–12 months”
Magnesium — “Infants 7–12 months”
Manganese — “Infants 7–12 months”
Molybdenum — “Infants 7–12 months”
Niacin — “Infants 7–12 months”
Pantothenic Acid — “Infants 7–12 months”
Phosphorus — “Infants 7–12 months”
Potassium — “Infants 7–12 months”
Riboflavin — “Infants 7–12 months”
Selenium — “Infants 7–12 months”
Thiamin — “Infants 7–12 months”
Vitamin A — “Infants 7–12 months”
Vitamin B12 — “Infants 7–12 months”
Vitamin B6 — “Infants 7–12 months”
Vitamin C — “Infants 7–12 months”
Vitamin D — “Birth to 12 months”
Vitamin E — “Infants 7–12 months”
Vitamin K — “7–12 months”
Zinc — “Infants 7–12 months”

Toddlers (1–3 years)

NIH gives this stage its own line. Where a sheet groups several childhood stages together, that grouping is shown as it was printed.

Biotin — “Children 1–3 years”
Calcium — “Children 1–3 years”
Choline — “Children 1–3 years”
Chromium — “Children 1–3 years”
Copper — “Children 1–3 years”
Fluoride — “Children 1–3 years”
Folate — “Children 1–3 years”
Iodine — “Children 1–8 years”
Iron — “Children 1–3 years”
Magnesium — “Children 1–3 years”
Manganese — “Children 1–3 years”
Molybdenum — “Children 1–3 years”
Niacin — “Children 1–3 years”
Omega-3 Fatty Acids — “Children 1–3 years”
Pantothenic Acid — “Children 1–3 years”
Phosphorus — “Children 1–3 years”
Potassium — “Children 1–3 years”
Riboflavin — “Children 1–3 years”
Selenium — “Children 1–3 years”
Thiamin — “Children 1–3 years”
Vitamin A — “Children 1–3 years”
Vitamin B12 — “Children 1–3 years”
Vitamin B6 — “Children 1–3 years”
Vitamin C — “Children 1–3 years”
Vitamin D — “Children 1–13 years”
Vitamin E — “Children 1–3 years”
Vitamin K — “1–3 years”
Zinc — “Children 1–3 years”

Young children (4–8 years)

Some sheets print one line across a wide childhood range. We quote that line here rather than splitting it into pieces NIH never wrote.

Biotin — “Children 4–8 years”
Calcium — “Children 4–8 years”
Choline — “Children 4–8 years”
Chromium — “Children 4–8 years”
Copper — “Children 4–8 years”
Fluoride — “Children 4–8 years”
Folate — “Children 4–8 years”
Iodine — “Children 1–8 years”
Iron — “Children 4–8 years”
Magnesium — “Children 4–8 years”
Manganese — “Children 4–8 years”
Molybdenum — “Children 4–8 years”
Niacin — “Children 4–8 years”
Omega-3 Fatty Acids — “Children 4–8 years”
Pantothenic Acid — “Children 4–8 years”
Phosphorus — “Children 4–8 years”
Potassium — “Children 4–8 years”
Riboflavin — “Children 4–8 years”
Selenium — “Children 4–8 years”
Thiamin — “Children 4–8 years”
Vitamin A — “Children 4–8 years”
Vitamin B12 — “Children 4–8 years”
Vitamin B6 — “Children 4–8 years”
Vitamin C — “Children 4–8 years”
Vitamin D — “Children 1–13 years”
Vitamin E — “Children 4–8 years”
Vitamin K — “4–8 years”
Zinc — “Children 4–8 years”

Older children (9–13 years)

A few sheets separate boys and girls at this stage. Where they do, both lines appear, exactly as printed.

Biotin — “Children 9–13 years”
Calcium — “Children 9–13 years”
Choline — “Children 9–13 years”
Chromium — “Boys 9–13 years”
Chromium — “Girls 9–13 years”
Copper — “Children 9–13 years”
Fluoride — “Children 9–13 years”
Folate — “Children 9–13 years”
Iodine — “Children 9–13 years”
Iron — “Children 9–13 years”
Magnesium — “Children 9–13 years”
Manganese — “Boys 9–13 years”
Manganese — “Girls 9–13 years”
Molybdenum — “Children 9–13 years”
Niacin — “Children 9–13 years”
Omega-3 Fatty Acids — “Boys 9–13 years”
Omega-3 Fatty Acids — “Girls 9–13 years”
Pantothenic Acid — “Children 9–13 years”
Phosphorus — “Children 9–13 years”
Riboflavin — “Children 9–13 years”
Selenium — “Children 9–13 years”
Thiamin — “Children 9–13 years”
Vitamin A — “Children 9–13 years”
Vitamin B12 — “Children 9–13 years”
Vitamin B6 — “Children 9–13 years”
Vitamin C — “Children 9–13 years”
Vitamin D — “Children 1–13 years”
Vitamin E — “Children 9–13 years”
Vitamin K — “9–13 years”
Zinc — “Children 9–13 years”

Teens (14–18 years)

The teenage years often carry their own reference amounts, sometimes split by sex. Both are quoted when NIH prints both.

Biotin — “Teens 14–18 years”
Calcium — “Teens 14–18 years”
Choline — “Teen boys 14–18 years”
Choline — “Teen girls 14–18 years”
Chromium — “Teen boys 14–18 years”
Chromium — “Teen girls 14–18 years”
Copper — “Teens 14–18 years”
Fluoride — “Teens 14–18 years”
Folate — “Teens 14–18 years”
Iodine — “Teens 14–18 years”
Iron — “Teen boys 14–18 years”
Iron — “Teen girls 14–18 years”
Magnesium — “Teen boys 14–18 years”
Magnesium — “Teen girls 14–18 years”
Manganese — “Teen boys 14–18 years”
Manganese — “Teen girls 14–18 years”
Molybdenum — “Teens 14–18 years”
Niacin — “Teen boys 14–18 years”
Niacin — “Teen girls 14–18 years”
Omega-3 Fatty Acids — “Teen boys 14–18 years”
Omega-3 Fatty Acids — “Teen girls 14–18 years”
Pantothenic Acid — “Teens 14–18 years”
Phosphorus — “Teens 14–18 years”
Riboflavin — “Teen boys 14–18 years”
Riboflavin — “Teen girls 14–18 years”
Selenium — “Teens 14–18 years”
Thiamin — “Teen boys 14–18 years”
Thiamin — “Teen girls 14–18 years”
Vitamin B12 — “Teens 14–18 years”
Vitamin D — “Teens 14–18 years”
Vitamin E — “Teens 14–18 years”
Vitamin K — “14–18 years”

Younger adults (19–50 years)

Adult lines are sometimes one line for everyone and sometimes split by sex. Whichever the sheet printed is what you see.

Calcium — “Adults 19–50 years”
Chromium — “Adult men 19–50 years”
Chromium — “Adult women 19–50 years”
Copper — “Adults 19 years and older”
Iron — “Adult men 19–50 years”
Iron — “Adult women 19–50 years”
Molybdenum — “Adults 19 years and older”
Pantothenic Acid — “Adults 19 years and older”
Phosphorus — “Adults 19 years and older”
Vitamin B6 — “Adults 19–50 years”
Vitamin D — “Adults 19–70 years”
Vitamin K — “Adult men 19 years and older”
Vitamin K — “Adult women 19 years and older”

Midlife adults (51–70 years)

Several sheets change their reference amounts partway through adulthood. The line that covers this stage is quoted here.

Calcium — “Adult men 51–70 years”
Calcium — “Adult women 51–70 years”
Copper — “Adults 19 years and older”
Iron — “Adults 51 years and older”
Molybdenum — “Adults 19 years and older”
Pantothenic Acid — “Adults 19 years and older”
Phosphorus — “Adults 19 years and older”
Vitamin D — “Adults 19–70 years”
Vitamin K — “Adult men 19 years and older”
Vitamin K — “Adult women 19 years and older”

Older adults (71 years and older)

Later adulthood sometimes has a line of its own. Where a sheet keeps one adult line instead, that is what appears.

Calcium — “Adults 71 years and older”
Copper — “Adults 19 years and older”
Iron — “Adults 51 years and older”
Molybdenum — “Adults 19 years and older”
Pantothenic Acid — “Adults 19 years and older”
Phosphorus — “Adults 19 years and older”
Vitamin D — “Adults 71 years and older”
Vitamin K — “Adult men 19 years and older”
Vitamin K — “Adult women 19 years and older”

Pregnant teens and women

NIH prints reference amounts for pregnancy, and they are worth reading with the clinician who knows you. We quote them and nothing else.

Biotin — “Pregnant teens and women”
Calcium — “Pregnant and breastfeeding teens”
Calcium — “Pregnant and breastfeeding women”
Choline — “Pregnant teens and women”
Chromium — “Pregnant teens”
Chromium — “Pregnant women”
Copper — “Pregnant teens and women”
Fluoride — “Pregnant teens and women”
Folate — “Pregnant teens and women”
Iodine — “Pregnant teens and women”
Iron — “Pregnant teens”
Iron — “Pregnant women”
Magnesium — “Pregnant teens”
Magnesium — “Pregnant women”
Manganese — “Pregnant teens and women”
Molybdenum — “Pregnant teens and women”
Niacin — “Pregnant teens and women”
Omega-3 Fatty Acids — “Pregnant teens and women”
Pantothenic Acid — “Pregnant teens and women”
Phosphorus — “Pregnant and breastfeeding teens”
Phosphorus — “Pregnant and breastfeeding women”
Potassium — “Pregnant teens”
Potassium — “Pregnant women”
Riboflavin — “Pregnant teens and women”
Selenium — “Pregnant teens and women”
Thiamin — “Pregnant teens and women”
Vitamin A — “Pregnant teens”
Vitamin A — “Pregnant women”
Vitamin B12 — “Pregnant teens and women”
Vitamin B6 — “Pregnant teens and women”
Vitamin C — “Pregnant teens”
Vitamin C — “Pregnant women”
Vitamin D — “Pregnant and breastfeeding teens and women”
Vitamin E — “Pregnant teens and women”
Vitamin K — “Pregnant or breastfeeding teens”
Vitamin K — “Pregnant or breastfeeding women”
Zinc — “Pregnant teens”
Zinc — “Pregnant women”

Breastfeeding teens and women

Many sheets print one combined line for pregnancy and breastfeeding. That combined line appears in both lanes, unchanged.

Biotin — “Breastfeeding teens and women”
Calcium — “Pregnant and breastfeeding teens”
Calcium — “Pregnant and breastfeeding women”
Choline — “Breastfeeding teens and women”
Chromium — “Breastfeeding teens”
Chromium — “Breastfeeding women”
Copper — “Breastfeeding teens and women”
Fluoride — “Breastfeeding teens and women”
Folate — “Breastfeeding teens and women”
Iodine — “Breastfeeding teens and women”
Iron — “Breastfeeding teens”
Iron — “Breastfeeding women”
Magnesium — “Breastfeeding teens”
Magnesium — “Breastfeeding women”
Manganese — “Breastfeeding teens and women”
Molybdenum — “Breastfeeding teens and women”
Niacin — “Breastfeeding teens and women”
Omega-3 Fatty Acids — “Breastfeeding teens and women”
Pantothenic Acid — “Breastfeeding teens and women”
Phosphorus — “Pregnant and breastfeeding teens”
Phosphorus — “Pregnant and breastfeeding women”
Potassium — “Breastfeeding teens”
Potassium — “Breastfeeding women”
Riboflavin — “Breastfeeding teens and women”
Selenium — “Breastfeeding teens and women”
Thiamin — “Breastfeeding teens and women”
Vitamin A — “Breastfeeding teens”
Vitamin A — “Breastfeeding women”
Vitamin B12 — “Breastfeeding teens and women”
Vitamin B6 — “Breastfeeding teens and women”
Vitamin C — “Breastfeeding teens”
Vitamin C — “Breastfeeding women”
Vitamin D — “Pregnant and breastfeeding teens and women”
Vitamin E — “Breastfeeding teens and women”
Vitamin K — “Pregnant or breastfeeding teens”
Vitamin K — “Pregnant or breastfeeding women”
Zinc — “Breastfeeding teens”
Zinc — “Breastfeeding women”