Is your supplement above the upper limit?
Pick a nutrient and enter how much you take a day from supplements. The check shows whether the amount is below, close to or above the EFSA upper limit, with the source. The same values as in the berryl app.
- Free, no sign-up
- Runs only in your browser
- Calculates like the berryl app
All upper limits at a glance
| Nutrient | Upper limit per day | Note |
|---|---|---|
| Vitamin A (retinol) | 3,000 µg | |
| Vitamin D | 100 µg | = 4,000 IU |
| Vitamin E | 300 mg | |
| Vitamin K | no upper limit | |
| Vitamin C | no upper limit | |
| Niacin as nicotinamide | 900 mg | |
| Niacin as nicotinic acid | 10 mg | |
| Vitamin B6 | 12 mg | |
| Folic acid | 1,000 µg | folic acid and 5-MTHF |
| Vitamin B12 | no upper limit | |
| Calcium | 2,500 mg | |
| Magnesium | 250 mg | from supplements only |
| Iron | no upper limit | safe level 40 mg (2024) |
| Zinc | 25 mg | |
| Copper | 5 mg | |
| Selenium | 255 µg | |
| Iodine | 600 µg | |
| Molybdenum | 600 µg | |
| Omega-3 (EPA + DHA) | 5,000 mg | no safety concern from supplements |
| Caffeine | 400 mg | safe level |
How the calculator works
- The limits are the tolerable upper intake levels of the European Food Safety Authority (EFSA) for adults 18 and over, the same values as in the berryl app. US, UK and Australian limits can differ for a few nutrients; berryl uses EFSA here for every language.
- Levels as in the app: from 80% of the limit “near upper limit”, from 100% “over upper limit”, rounded to whole percent.
- The check only counts the amount you enter. Most limits apply to food and supplements combined. The app adds both up, including amounts from several products.
- Some values differ for children and teenagers and during pregnancy and breastfeeding.
Information, not advice: the check shows where your amount sits compared with the EFSA upper limit. It does not tell you how much to take and does not replace advice from your doctor.
In the berryl app you don’t calculate by hand: the app adds up all your supplements and your food and shows a short note when a nutrient is above the upper limit. More on this: Supplement interactions and upper limits.
More free calculators: Calorie calculator, Protein calculator, 1RM calculator, Interaction check. All calculators
Sources
- EFSA/SCF (2006): Tolerable Upper Intake Levels for Vitamins and Minerals
- SCF (2002): Upper Level of Nicotinic Acid and Nicotinamide (Niacin)
- EFSA (2004): Tolerable Upper Intake Level of Vitamin C
- EFSA (2012): Tolerable Upper Intake Level of calcium
- EFSA (2012): Tolerable Upper Intake Level of EPA, DHA and DPA
- EFSA (2015): Dietary Reference Values for cobalamin (vitamin B12)
- EFSA (2015): Scientific Opinion on the safety of caffeine
- EFSA (2017): Dietary reference values for vitamin K
- EFSA (2023): Tolerable upper intake level for vitamin B6
- EFSA (2023): Tolerable upper intake level for folate
- EFSA (2023): Tolerable upper intake level for selenium
- EFSA (2023): Tolerable upper intake level for vitamin D
- EFSA (2024): Tolerable upper intake level for iron
- EFSA (2024): Tolerable upper intake level for preformed vitamin A and beta-carotene
- EFSA (2024): Tolerable upper intake level for vitamin E
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