Convert IU to mg or mcg with our easy calculators for Vitamins A, D, and E

To convert from IU to mg, or the other way around, simply type the number in either box and hit enter. We’ve pre-populated the boxes with some common values, but you can enter any value you like. Please note that these conversions are relevant for the US and Canada, and may differ for other countries. This is for consumer education and informational purposes only, and is not intended to take the place of expert regulatory advice for product labeling.

For more information on how these calculations are made, please see the explanations and example calculations below.


Convert vitamin A IU to mcg RAE

RAE. Ever heard of it? It’s a “retinol activity equivalent” and it’s the new way we talk about vitamin A. Basically vitamin A is important because it’s a source of a molecule called “retinol.” This is the active ingredient that your eye uses to process light. Converting vitamin A from IUs into the new “RAE” unit is easy. We are just converting the IU into “micrograms” or “mcg.” All you need to do is take the IU and multiply by 0.3 and you will get the mcg RAE. For example:

3000 IU vitamin A * 0.3 = 900 mcg RAE vitamin A

To go the other way just divide:

900 mcg RAE vitamin A / 0.3 = 3000 IU vitamin A


Convert vitamin D IU to mcg

Most people are used to talking about vitamin D in IU, and that’s not a bad thing. Actually FDA still allows the use of the IU in parentheses on the supplement facts panel. However, not every company is going to do that, so here is how you calculate. Just take the IU and divide it by 40. For example:

800 IU vitamin D / 40 = 20 IU vitamin D

To go the other way, just multiply:

20 mcg vitamin D * 40 = 800 IU vitamin D


Convert vitamin E IU to mg

Vitamin E is a little more complicated than the other vitamins to go from IU to mg. However, as long as you know whether you are dealing with synthetically-derived or naturally-sourced vitamin E it’s quite easy.

The most common form of vitamin E is the “dl-alpha tocopherol” form. If you see this form, you just multiply the IU by 0.45. For example:

400 IU of vitamin E as dl-alpha * 0.45 = 180 mg vitamin E

To go the other way you just divide:

180 mg vitamin E at dl-alpha / 0.45 = 400 IU vitamin E

If it’s a naturally-sourced vitamin E, you will see it called “d-alpha.” If you see “d-alpha” on the label, just multiply the IU by 0.67. For example:

400 IU of vitamin E as d-alpha * 0.67 = 268 mg vitamin E

To go the other way you just divide:

268 mg vitamin E as d-alpha / 0.67 = 400 IU vitamin E


Convert mcg folic acid to mcg DFE folate

What’s a DFE you might ask? It’s a “dietary folate equivalent.” This is a unit of measure that’s been developed to better equate the biological effects of the folate found in food compared to the synthetic sources of folate such as folic acid and methylfolate. Synthetic sources are more potent at increasing the folate levels in your body compared to food sources. So the amount of DFE provided by these sources is higher.

The conversion is really easy. Just divide the amount of mcg folic acid by 0.6 and you will see the amount of folate mcg DFE you have. For example:

400 mcg folic acid / 0.6 = 667 mcg DFE folate

To go the other way just multiply:

667 mcg DFE folate * 0.6 = 400 mcg folic acid

References


100% Daily Values for Vitamins and Minerals

Here are a few reference tables where you can see the 100% daily values for foods and supplements across different life stages. This is just what goes on the label. You can also check out the Recommended Dietary Allowances for vitamins and minerals from the US Institute of Medicine for more detailed information by age and gender.

On the label – 100% daily values for adults and children ages 4 and up:

Nutrient

100% Daily Value

Vitamin A

900 mcg RAE

Vitamin C

90 mg

Vitamin D

20 mcg (800 IU)

Vitamin E

15 mg

Vitamin K

120 mcg

Thiamin

1.2 mg

Riboflavin

1.3 mg

Niacin

16 mg

Vitamin B6

1.7 mg

Folate

400 mcg DFE

Vitamin B12

2.4 mcg

Biotin

30 mcg

Pantothenic Acid

5 mg

Choline

550 mg

Calcium

1,300 mg

Iron

18 mg

Phosphorous

1,250 mg

Iodine

150 mcg

Magnesium

420 mg

Zinc

11 mg

Selenium

55 mcg

Copper

0.9 mg

Manganese

2.3 mg

Chromium

35 mcg

Molybdenum

45 mcg

Potassium

4,700 mg

On the label – 100% daily values for pregnant and lactating women:

Nutrient

100% Daily Value

Vitamin A

1300 mcg RAE

Vitamin C

120 mg

Vitamin D

15 mcg (600 IU)

Vitamin E

19 mg

Vitamin K

90 mcg

Thiamin

1.4 mg

Riboflavin

1.6 mg

Niacin

18 mg

Vitamin B6

2 mg

Folate

600 mcg DFE

Vitamin B12

2.8 mcg

Biotin

35 mcg

Pantothenic Acid

7 mg

Choline

550 mg

Calcium

1,300 mg

Iron

27 mg

Phosphorous

1,250 mg

Iodine

290 mcg

Magnesium

400 mg

Zinc

13 mg

Selenium

70 mcg

Copper

1.3 mg

Manganese

2.6 mg

Chromium

45 mcg

Molybdenum

50 mcg

Potassium

5,100 mg

On the label – 100% daily values for children 1-3 years old:

Nutrient

100% Daily Value

Vitamin A

300 mcg RAE

Vitamin C

15 mg

Vitamin D

15 mcg (600 IU)

Vitamin E

6 mg

Vitamin K

30 mcg

Thiamin

0.5 mg

Riboflavin

0.5 mg

Niacin

6 mg

Vitamin B6

0.5 mg

Folate

150 mcg DFE

Vitamin B12

0.9 mcg

Biotin

8 mcg

Pantothenic Acid

2 mg

Choline

200 mg

Calcium

700 mg

Iron

7 mg

Phosphorous

460 mg

Iodine

90 mcg

Magnesium

80 mg

Zinc

3 mg

Selenium

20 mcg

Copper

0.3 mg

Manganese

1.2 mg

Chromium

11 mcg

Molybdenum

17 mcg

Potassium

3,000 mg

On the label – 100% daily values for infants 1-12 months old:

Nutrient

100% Daily Value

Vitamin A

500 mcg RAE

Vitamin C

50 mg

Vitamin D

10 mcg (400 IU)

Vitamin E

5 mg

Vitamin K

2.5 mcg

Thiamin

0.3 mg

Riboflavin

0.4 mg

Niacin

4 mg

Vitamin B6

0.3 mg

Folate

80 mcg DFE

Vitamin B12

0.5 mcg

Biotin

6 mcg

Pantothenic Acid

1.8 mg

Choline

150 mg

Calcium

260 mg

Iron

11 mg

Phosphorous

275 mg

Iodine

130 mcg

Magnesium

75 mg

Zinc

3 mg

Selenium

20 mcg

Copper

0.2 mg

Manganese

0.6 mg

Chromium

5.5 mcg

Molybdenum

3 mcg

Potassium

700 mg

Sources:

21 CFR Section 101.9.

US Institute of Medicine Dietary Reference Intakes