Micronutrient RDA Targets
How M0VE sets personalised micronutrient targets based on your gender, age, sport, and training load.
M0VE sets personalised micronutrient targets based on your gender, age, sport, and training load. Generic apps apply a single population average to everyone. Athletes have meaningfully different requirements. Endurance training increases iron loss, sweating depletes electrolytes, and high training volumes increase demand for B vitamins and antioxidants.
Base RDA Table
The base values below are drawn from UK SACN 2016, EU NRV guidelines, WHO/FAO 2004, and IOM DRI. These represent the reference nutrient intake (RNI) for healthy adults: the amount sufficient to meet the needs of 97.5% of the population.
| Nutrient | Female <18 | Female 18–50 | Female 51+ | Male <18 | Male 18–50 | Male 51+ |
|---|---|---|---|---|---|---|
| Iron (mg) | 14.8 | 14.8 | 8.7 | 11.3 | 8.7 | 8.7 |
| Calcium (mg) | 800 | 700 | 1200 | 800 | 700 | 1200 |
| Magnesium (mg) | 300 | 270 | 270 | 300 | 300 | 300 |
| Zinc (mg) | 7.0 | 7.0 | 7.0 | 9.0 | 9.5 | 9.5 |
| Vitamin D (mcg) | 10 | 10 | 20 | 10 | 10 | 20 |
| Vitamin C (mg) | 40 | 40 | 40 | 40 | 40 | 40 |
| Vitamin B12 (mcg) | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 | 1.5 |
| Folate (mcg) | 200 | 200 | 200 | 200 | 200 | 200 |
| Potassium (mg) | 3500 | 3500 | 3500 | 3500 | 3500 | 3500 |
| Omega-3 (mg) | 1100 | 1100 | 1100 | 1600 | 1600 | 1600 |
| Thiamine (mg) | 0.7 | 0.8 | 0.8 | 0.9 | 1.0 | 0.9 |
| Riboflavin (mg) | 1.0 | 1.1 | 1.1 | 1.3 | 1.3 | 1.3 |
| Niacin (mg) | 12 | 13 | 12 | 15 | 17 | 16 |
| Vitamin B6 (mg) | 1.0 | 1.2 | 1.2 | 1.0 | 1.4 | 1.4 |
| Vitamin A (mcg) | 600 | 600 | 600 | 600 | 700 | 700 |
| Vitamin E (mg) | 3.0 | 3.0 | 3.0 | 4.0 | 4.0 | 4.0 |
| Vitamin K (mcg) | 55 | 55 | 55 | 55 | 65 | 65 |
| Selenium (mcg) | 45 | 60 | 60 | 45 | 75 | 75 |
| Copper (mg) | 0.6 | 1.2 | 1.2 | 0.6 | 1.2 | 1.2 |
| Manganese (mg) | 1.8 | 1.8 | 1.8 | 1.8 | 2.3 | 2.3 |
| Phosphorus (mg) | 550 | 550 | 550 | 625 | 550 | 550 |
| Pantothenic Acid (mg) | 5.0 | 5.0 | 5.0 | 5.0 | 5.0 | 5.0 |
Athlete Adjustments
Base RDAs are adjusted upward for athletes based on sport and training load. The formula is:
Adjusted target = base + base × (multiplier − 1.0) × load factor
Load factors by activity level:
| Activity level | Load factor |
|---|---|
| Sedentary | 0.3 |
| Moderate | 0.6 |
| Active | 0.8 |
| Very active | 1.0 |
Aerobic sports (cycling, running, swimming, triathlon)
| Nutrient | Multiplier | Rationale |
|---|---|---|
| Iron | 1.40 | Foot-strike haemolysis, sweat losses, increased red blood cell turnover |
| Magnesium | 1.20 | Sweat losses, role in energy metabolism and muscle function |
| Zinc | 1.30 | Sweat losses, immune and recovery demands |
| Calcium | 1.10 | Bone stress, sweat losses |
| Vitamin D | 1.20 | Bone health, immune function, muscle recovery |
| Vitamin C | 1.15 | Oxidative stress from high training volumes |
| Vitamin E | 1.15 | Antioxidant demand at high aerobic output |
| Potassium | 1.15 | Sweat electrolyte losses |
| Omega-3 | 1.20 | Inflammation management and recovery |
| B vitamins (B1, B2, B3, B6) | 1.10 | Energy metabolism. Demand scales with training volume. |
Strength sports (weight training)
| Nutrient | Multiplier | Rationale |
|---|---|---|
| Zinc | 1.25 | Testosterone production, immune function, recovery |
| Magnesium | 1.10 | Muscle contraction, sleep quality |
| Vitamin D | 1.20 | Muscle protein synthesis, bone density |
| Vitamin C | 1.10 | Connective tissue repair |
| Calcium | 1.10 | Bone density under load |
Demographic Risk Flags
Some nutrients carry elevated population-level risk for specific demographics. M0VE flags these in deficiency alerts to provide context, not to diagnose.
| Nutrient | Female <50 | Female 51+ | Male | Elevated for athletes |
|---|---|---|---|---|
| Iron | High risk | Low risk | Low risk | Yes |
| Vitamin D | Moderate risk | High risk | Moderate risk | Yes |
| Magnesium | Low–moderate | Low–moderate | Low–moderate | Yes |
| Zinc | Low–moderate | Low–moderate | Low–moderate | Yes |
| Calcium | Low risk | Moderate risk | Low risk | No |
| Omega-3 | Low–moderate | Moderate | Low–moderate | No |
| Vitamin B12 | Low risk | Moderate risk | Low risk | No |
| Folate | Low–moderate | Low risk | Low risk | No |
Sources: WHO Global Nutritional Targets 2025, SACN 2016, European Food Safety Authority NRV.
Limitations
Micronutrient figures in M0VE are estimates based on logged food items. The following factors affect accuracy:
Food database completeness. Vitamin K and selenium values are frequently missing or unreliable in food databases.
Bioavailability. The form of a nutrient (haem vs non-haem iron, D2 vs D3) significantly affects absorption. M0VE uses total logged quantity and does not model absorption.
Cooking losses. Heat-sensitive nutrients such as vitamin C and folate degrade during cooking. Raw food values are used as the baseline.
Supplements are not tracked. If you take supplements, your actual intake will be higher than what M0VE reports.
Deficiency alerts in M0VE are guidance only and not a clinical diagnosis. If you have concerns about your nutrient status, speak to your GP or a registered dietitian.