Nutrient guide

How much of each nutrient you need, the safe upper limit, and where to get it — the same science S8D uses to solve your daily blend.

Vitamin ARDA 700 µg (women) / 900 µg (men)

Vitamin CRDA 75 mg (women) / 90 mg (men)

Vitamin DRDA 600 IU for most adults (800 IU at 71+)

Vitamin ERDA 15 mg for adults

Vitamin KRDA 90 µg (women) / 120 µg (men) (AI)

Thiamin (Vitamin B1)RDA 1.1 mg (women) / 1.2 mg (men)

Riboflavin (Vitamin B2)RDA 1.1 mg (women) / 1.3 mg (men)

Niacin (Vitamin B3)RDA 14 mg (women) / 16 mg (men)

Pantothenic Acid (Vitamin B5)RDA 5 mg (AI)

Vitamin B6RDA 1.3 mg (1.5–1.7 mg at 51+)

Biotin (Vitamin B7)RDA 30 µg (AI)

Folate (Vitamin B9)RDA 400 µg for adults

Vitamin B12RDA 2.4 µg for adults

CholineRDA 425 mg (women) / 550 mg (men) (AI)

CalciumRDA 1,000 mg (1,200 mg for women 51+ and adults 71+)

PhosphorusRDA 700 mg for adults

MagnesiumRDA 310–420 mg, depending on age and sex

IronRDA 8 mg (men and women 51+); 18 mg (women 19–50)

ZincRDA 8 mg (women) / 11 mg (men)

CopperRDA 0.9 mg for adults

ManganeseRDA 1.8 mg (women) / 2.3 mg (men) (AI)

SeleniumRDA 55 µg for adults

IodineRDA 150 µg for adults

ChromiumRDA 25 µg (women) / 35 µg (men) (AI); lower at 51+

MolybdenumRDA 45 µg for adults

PotassiumRDA 2,600 mg (women) / 3,400 mg (men) (AI)

SodiumRDA 1,500 mg (AI)

ChlorideRDA 2,300 mg (AI); 2,000 mg at 51+

Looking for whole foods? See the food guide.