Common Supplement Ingredients: Daily References & Limits
Compare label Daily Values with adult RDA or AI context and Tolerable Upper Intake Levels—without turning population references into personalized dosing advice.
DVFDA label reference used for %DV.
RDA / AIDietary Reference Intake context that can vary by age and sex.
ULHighest average daily intake unlikely to pose risk for most people—scope varies.
| Component | FDA Daily Value | Adult male reference | Adult female reference | Upper-limit context | Source |
|---|---|---|---|---|---|
| MagnesiumMineral | 420 mg | 400–420 mg RDA | 310–320 mg RDA | 350 mg supplemental ULThe adult UL applies only to supplemental magnesium and medications, not magnesium naturally present in food. | Primary source ↗ |
| CalciumMineral | 1300 mg | 1,000 mg RDA | 1,000 mg RDA | 2,500 mg total UL (19–50); 2,000 mg at 51+The calcium UL includes food, beverages and supplements; the tool sees only the entered label amount. | Primary source ↗ |
| IronMineral | 18 mg | 8 mg RDA | 18 mg RDA (19–50) | 45 mg total ULNeeds vary materially by sex, life stage and clinical context. The UL includes all sources. | Primary source ↗ |
| ZincMineral | 11 mg | 11 mg RDA | 8 mg RDA | 40 mg total ULThe adult UL includes food, beverages and supplements; long-term context matters. | Primary source ↗ |
| Vitamin DVitamin | 20 mcg | 15 mcg RDA (19–70) | 15 mcg RDA (19–70) | 100 mcg total ULThe UL includes food, beverages and supplements. Labels may also show IU; 1 mcg vitamin D equals 40 IU. | Primary source ↗ |
| Vitamin CVitamin | 90 mg | 90 mg RDA | 75 mg RDA | 2,000 mg total ULThe adult UL includes food, beverages and supplements. Smoking changes the intake reference. | Primary source ↗ |
| Vitamin AVitamin | 900 mcg RAE | 900 mcg RAE RDA | 700 mcg RAE RDA | 3,000 mcg RAE preformed vitamin A ULThe UL applies to preformed vitamin A, not beta-carotene and other provitamin A carotenoids. | Primary source ↗ |
| Vitamin B12Vitamin | 2.4 mcg | 2.4 mcg RDA | 2.4 mcg RDA | No UL establishedNo Tolerable Upper Intake Level has been established; this is not proof that every amount or product is suitable. | Primary source ↗ |
| FolateVitamin | 400 mcg DFE | 400 mcg DFE RDA | 400 mcg DFE RDA | 1,000 mcg folic acid UL—not directly comparable to mcg DFEThe adult UL applies to folic acid from supplements and fortified foods, not naturally occurring food folate. Unit/form conversion is required. | Primary source ↗ |
| Omega-3 (ALA reference)Fatty acid | Not established | 1.6 g ALA AI | 1.1 g ALA AI | No UL established for omega-3sALA Adequate Intake is not an EPA+DHA target. EPA, DHA and ALA must remain separate fields. | Primary source ↗ |
| CreatineOther dietary ingredient | Not established | No RDA or AI established | No RDA or AI established | No UL establishedCreatine is studied in specific contexts, but it is not an essential nutrient with a Daily Value or DRI target. | Primary source ↗ |
| MelatoninOther dietary ingredient | Not established | No RDA or AI established | No RDA or AI established | No UL establishedMelatonin is not a nutrient with a daily requirement. Product amount is not a personalized timing or dosing recommendation. | Primary source ↗ |
Important interpretation rules
- Food, beverages, medicines and multiple supplements can contribute to total intake.
- Some ULs apply only to supplemental forms; others apply to total intake.
- Folate DFE, folic acid, vitamin A forms, vitamin D IU and omega-3 types are not interchangeable without explicit conversion.
- No established DV, RDA, AI or UL does not prove that any amount is effective or risk-free.
- Pregnancy, lactation, childhood, medical conditions and medication use require separate professional context.
Source review: FDA Daily Value reference and NIH ODS/NCCIH ingredient fact sheets, reviewed September 1, 2026.