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How much of a nutrient you need each day depends on your age and sex. The calculator shows the reference values of the German Nutrition Society (DGE, 2025 edition) for zinc, iron, magnesium, iodine, vitamin D, vitamin B12 and calcium. Women aged 25 to 50, for example, need 8 mg zinc and 16 mg iron a day.
Example:
Female, 30 years · 25 to under 51 years
Zinc is for a mixed diet.
Iron: women up to 50 count 16 mg (with periods), from 51 it is 14 mg.
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Zinc from 19 years with a mixed diet (medium phytate). Iron for women up to 50 with periods.
| Nutrient | 15–18 | 19–24 | 25–50 | 51–64 | 65+ |
|---|---|---|---|---|---|
| Zinc (mg) | 11 | 8 | 8 | 8 | 8 |
| Iron (mg) | 16 | 16 | 16 | 14 | 14 |
| Magnesium (mg) | 260 | 300 | 300 | 300 | 300 |
| Iodine (µg) | 150 | 150 | 150 | 150 | 150 |
| Vitamin D (µg) | 20 | 20 | 20 | 20 | 20 |
| Vitamin B12 (µg) | 4 | 4 | 4 | 4 | 4 |
| Calcium (mg) | 1,200 | 1,000 | 1,000 | 1,000 | 1,000 |
| Nutrient | 15–18 | 19–24 | 25–50 | 51–64 | 65+ |
|---|---|---|---|---|---|
| Zinc (mg) | 14 | 14 | 14 | 14 | 14 |
| Iron (mg) | 11 | 11 | 11 | 11 | 11 |
| Magnesium (mg) | 330 | 350 | 350 | 350 | 350 |
| Iodine (µg) | 150 | 150 | 150 | 150 | 150 |
| Vitamin D (µg) | 20 | 20 | 20 | 20 | 20 |
| Vitamin B12 (µg) | 4 | 4 | 4 | 4 | 4 |
| Calcium (mg) | 1,200 | 1,000 | 1,000 | 1,000 | 1,000 |
Source: German Nutrition Society (DGE), 2025
Phytate from wholegrains and pulses binds some of the zinc, so the DGE gives three values for adults.
| Diet | Women | Men |
|---|---|---|
| Little wholegrain and pulses | 7 mg | 11 mg |
| Mixed, with wholegrain | 8 mg | 14 mg |
| Lots of wholegrain and pulses, also vegan | 10 mg | 16 mg |
Source: German Nutrition Society (DGE), 2019
According to EFSA, this much a day is considered safe from food and supplements combined. Normal food hardly ever gets you there.
| Nutrient | Upper limit | Note |
|---|---|---|
| Zinc | 25 mg | |
| Iron | 40 mg | as a safe level (2024) |
| Magnesium | 250 mg | only from supplements and fortified food |
| Iodine | 600 µg | |
| Vitamin D | 100 µg | (2023) |
| Vitamin B12 | – | no upper limit set |
| Calcium | 2,500 mg | (2012) |
Source: European Food Safety Authority (EFSA), 2025
Example: Woman, 30 years, mixed diet:
Women from 19 need 7 to 10 mg according to the DGE, men 11 to 16 mg, depending on how much wholegrain and pulses you eat. With a mixed diet it is 8 mg (women) and 14 mg (men). Ages 15 to 18: 11 mg (girls) and 14 mg (boys).
16 mg from 19 to 50, then 14 mg. Without periods it is 11 mg, the same as men. In pregnancy the DGE gives 27 mg.
The DGE estimate is 300 mg for women and 350 mg for men from 19, and 260 and 330 mg at 15 to 18.
Iodine: 150 µg for teenagers and adults. Vitamin D: 20 µg (800 IU) when your body makes none itself. In summer, sunlight on your skin covers a large part of it.
Vitamin B12: 4.0 µg a day (estimate). If you eat vegan, you get hardly any B12 from food – the DGE then advises a B12 supplement. Calcium: 1,000 mg from 19, 1,200 mg at 15 to 18.
Hardly from normal food, but with supplements, yes. EFSA sets upper limits for adults, for example 25 mg zinc, 100 µg vitamin D and 600 µg iodine a day. Only take supplements after talking to your doctor.
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