Vitamins and minerals are essential for almost every function in the body — from producing energy and supporting immunity to maintaining healthy bones, skin, and cognitive function. While a balanced diet remains the foundation of good nutrition, many people struggle to consistently meet nutrient needs through food alone.

That’s where understanding Daily Values (DVs) becomes helpful. You’ve likely seen them on nutrition facts panels and supplement labels: the percentages that show how much of each nutrient a serving provides in relation to standard recommended intakes. But what do these numbers actually represent? And how do they differ from other nutrient recommendations?

This guide breaks down what RDVs are, how they’re set, and how to use them to make informed decisions about your nutrient intake, especially when your needs may be higher or lower than the standard.

What Are Recommended Daily Values (RDVs)?

Recommended Daily Values (RDVs) — often abbreviated simply as Daily Values (DVs) — are reference amounts of nutrients established by the U.S. Food and Drug Administration (FDA) to help consumers understand the nutrient content of foods and supplements.

They are not the same as:

• RDA (Recommended Dietary Allowance): The average daily intake that meets the nutrient needs of nearly all healthy individuals in a given age and sex group.
• AI (Adequate Intake): A recommended intake level used when not enough evidence exists to establish an RDA.

How they differ:

RDAs and AIs are detailed and specific to age, sex, pregnancy, and lactation.

DVs, on the other hand, are generalized values used on labels for the broader population, meaning supplement labels don’t list different values for men vs. women or adults vs. Teens.

Who Determines Daily Values?

Daily Values are established and periodically updated by the FDA, using:

• The latest scientific reviews
• Nutrition research
• National Health and Nutrition Examination Survey (NHANES) data
• Recommendations from the Institute of Medicine (IOM) and the National Academies

The DVs were last significantly updated in 2016, with full label compliance required by 2020.

Why supplements use DVs:

Because supplements are regulated like foods, the FDA requires them to use DVs as the standard reference, so consumers can easily compare products and understand how much of each nutrient they’re getting.

How RDVs Are Determined

To establish a DV, researchers review:

• Nutrient requirements across large population groups
• Deficiency risk and prevalence
• Bioavailability and metabolism
• Evidence on chronic disease risk reduction

Although nutrient needs differ by life stage, the FDA uses a single DV value for most nutrients on labels to keep things standardized and easy to interpret.

You’ll also see % Daily Value, which shows how much of the DV a serving contributes. For example, if the DV for vitamin C is 90 mg, and a supplement contains 45 mg, the label will show 50% DV.

Recommended Daily Values of Essential Nutrients

(Based on the most current NIH and FDA guidelines) 

These values represent what an average adult needs to avoid deficiency and maintain general health. Individual needs, however, can vary significantly.

Key Vitamins & Minerals and Why They Matter

Below is an overview of some of the essential nutrients commonly included in our best selling morning multivitamins and nighttime multiminerals — and why they’re so important.

Vitamin C

Widely known for immune support, but also critical for:

• Collagen production (for skin, joints, connective tissue)
• Cellular health support (as an antioxidant)
• Iron absorption

Many people wonder, “How much vitamin C do I need?”

Most adults need 90 mg per day, but needs may increase with stress or smoking.

Vitamin D

This essential vitamin supports:

• Bone health and calcium absorption
• Immune function
• Muscle function

Because sunlight exposure varies widely, many adults struggle to meet the 20 mcg DV, especially during winter or when using sunscreen consistently.

B Vitamins (B1, B2, B3, B6, B12, Folate, Biotin)

B vitamins play key roles in:

• Energy metabolism
• Nervous system function
• Red blood cell formation

Some B vitamins are water-soluble and quickly excreted, which is why supplement values often exceed 100% DV — more doesn’t necessarily mean “too much”; it often reflects how quickly these vitamins leave the body.

Zinc

Zinc is a trace mineral that plays a key role in:

• Immune function
• Nutrient metabolism
• Bone health
• Hair, nail, and skin health

Zinc is a trace mineral, meaning it isn’t stored in large amounts in the body. Therefore, regular intake is important to maintain adequate levels.

Selenium

Selenium is an essential mineral that supports:

• Cellular health (as an antioxidant)
• Overall wellness

Selenium is also a trace mineral needed in small amounts, and the selenium content in foods can vary depending on where they are grown. Because of this variability, intake may differ from person to person.

Why % Daily Values in Supplements Aren’t All 100%

As you read supplement labels, you’ll notice that some nutrients fall well below 100% DV, while others far exceed it. This isn’t a mistake — it’s intentional.

Different nutrients have different roles, absorption patterns, and storage capacities:

• Fat-soluble vitamins (A, D, E, K) are stored in the body, so higher-than-necessary supplemental amounts could lead to toxicity if overconsumed.
• Water-soluble vitamins (like most B vitamins) are excreted when the body has enough, which is why supplements often contain higher percentages.
• For certain minerals, it may not be practical to include 100% DV in a single serving because the required amounts are large.

A varied and healthy diet should provide the body with a good portion of these nutrients, but we know that doesn’t always happen, especially when dietary restrictions are involved. At MaryRuth’s, we strive to formulate our delicious products to account for these factors as best we can. It’s always best to consult a healthcare professional about what levels are appropriate for your individual needs.

When Your RDV Needs May Differ

Nutrient needs aren’t one-size-fits-all. You may need more — or less — than the standard RDVs if you fall into any of the following categories:

Life Stages

• Pregnancy & lactation: Increased needs for folate, iron, iodine, choline, DHA, and more.
• Older adults: Higher needs for vitamins D and B12.
• Children & adolescents: Different RDAs entirely, based on rapid growth periods.

Dietary Patterns

• Vegetarian/vegan diets: May require additional vitamin B12, iron, zinc, iodine, omega-3s, or vitamin D.
• Low-calorie diets: May be more difficult to meet RDVs through food alone.
• High-activity lifestyles: May increase needs for B vitamins, magnesium, and antioxidants.

Health Conditions or Medications

Some conditions affect how well the body absorbs nutrients. Examples:

• Digestive disorders
• Bariatric surgery
• Certain medications

Sun Exposure

Vitamin D needs can vary dramatically depending on:

• Geographic location
• Season
• Indoor lifestyle
• Skin pigmentation
• Sunscreen use

Even among healthy adults, vitamin D needs often exceed what sun exposure alone provides.

Putting It All Together

Daily Values are a helpful guide — but they’re generalized. They’re meant to give you a snapshot of how foods and supplements contribute to your nutrient intake, not to dictate your exact needs.

Understanding RDVs can help you:

• Read labels confidently
• Recognize when you might need more or less of a nutrient
• Choose supplements strategically, if needed
• Support your health through informed daily decisions

And remember, while supplements can help fill nutritional gaps, they’re most effective when paired with a varied and nutrient-rich diet.

At MaryRuth’s, our mission is to support your journey toward health so you can move forward every day with confidence.

Whether you’re just beginning to explore your nutrient needs or refining your wellness routine, our thoughtfully made and delicious formulas are here to support you.

We’re honored to be part of your daily wellness routine — helping you feel your best, one nourishing step at a time.