Essential Dosage Guide: Recommended and Maximum Intakes for Popular Dietary Supplements
Essential Dosage Guide: Recommended and Maximum Intakes for Popular Dietary Supplements
When navigating the world of dietary supplements, understanding the appropriate dosages is crucial for maximizing benefits while minimizing risks. This comprehensive spreadsheet serves as a valuable resource for individuals seeking guidance on the recommended daily and maximum dosages for a variety of popular supplements, including 5-HTP, Ashwagandha, Berberine, and Vitamin D, among others. Each entry is carefully curated to provide clear and concise information, helping you make informed decisions about your supplement regimen.
Whether you’re looking to enhance your overall health, support specific wellness goals, or simply explore new options, this guide equips you with essential dosage information, ensuring a balanced approach to supplementation. Remember, it’s always wise to consult with a healthcare professional before starting any new supplement to tailor your intake to your individual needs.
Recommended and Maximum Intakes
| Supplement | Recommended Daily Dosage | Maximum Dosage |
|---|---|---|
| 5-HTP | 100-300 mg | 600 mg |
| Activated Charcoal | 500-1,000 mg | 2,000 mg |
| Ashwagandha | 300-500 mg | 1,000 mg |
| Astaxanthin | 4-12 mg | 24 mg |
| Astragalus | 500-1,500 mg | 3,000 mg |
| Berberine | 500 mg 2-3 times/day | 1,500 mg |
| Biotin | 30 mcg | 300 mcg |
| Bromelain | 200-2,000 mg | 4,000 mg |
| Calcium | 1,000-1,200 mg | 2,500 mg |
| Chlorella | 3-10 grams | 20 grams |
| Chlorophyll | 100-300 mg | 1,000 mg |
| Choline | 425 mg | 3,500 mg |
| Chromium | 25-35 mcg | 200 mcg |
| Coconut Oil | 1-3 tablespoons (15-45 ml) | 6 tablespoons (90 ml) |
| Cod Liver Oil | 1-2 teaspoons (5-10 ml) | 1 tablespoon (15 ml) |
| Colloidal Silver | Not generally recommended | N/A |
| Conjugated Linoleic Acid | 3,000-6,000 mg | 6,000 mg |
| Cordyceps | 1,000-3,000 mg | 6,000 mg |
| Creatine | 3-5 grams | 20 grams (loading dose only) |
| Damiana | 400-800 mg | 1,500 mg |
| Echinacea | 300-500 mg | 1,000 mg |
| Emu Oil | 1-2 tablespoons | 3 tablespoons |
| Evening Primrose | 500-1,500 mg | 3,000 mg |
| Fenugreek | 500-1,000 mg | 1,500 mg |
| Fish Oil | 1,000-3,000 mg (EPA+DHA) | 5,000 mg |
| Folic Acid | 400 mcg | 1,000 mcg |
| Gamma-Aminobutyric Acid | 500-3,000 mg | 6,000 mg |
| Garlic | 600-1,200 mg | 3,600 mg |
| Ginger | 1,000-2,000 mg | 4,000 mg |
| Ginkgo | 120-240 mg | 600 mg |
| Glucomannan | 1-4 grams | 4 grams |
| Glutathione | 250-600 mg | 1,200 mg |
| Gotu Kola | 60-180 mg | 1,200 mg |
| Holy Basil | 300-2,000 mg | 6,000 mg |
| Horny Goat Weed | 250-500 mg | 1,000 mg |
| Hyaluronic Acid | 50-200 mg | 500 mg |
| Inositol | 2-18 grams | 18 grams |
| Iodine | 150 mcg | 1,100 mcg |
| Iron | 8-18 mg | 45 mg |
| Krill Oil | 500-1,000 mg | 3,000 mg |
| L-Arginine | 2-6 grams | 30 grams |
| L-Carnitine | 500-2,000 mg | 4,000 mg |
| Lecithin | 1,200-2,400 mg | 6,000 mg |
| Lemon Balm | 300-600 mg | 2,400 mg |
| Licorice | 200-400 mg | 1,000 mg |
| Lutein | 6-20 mg | 20 mg |
| Maca | 1,500-3,000 mg | 5,000 mg |
| Magnesium | 310-420 mg | 350 mg (upper limit) |
| Maritime Pine | 100-200 mg | 600 mg |
| Melatonin | 1-5 mg | 10 mg |
| Moringa | 1-2 teaspoons (6-12 g) | 4 teaspoons (24 g) |
| Oolong Tea | 2-3 cups | 5 cups |
| Phenylalanine | 500-1,500 mg | 2,000 mg |
| Phosphatidylserine | 100-400 mg | 800 mg |
| Potassium | 2,500-3,000 mg | 4,700 mg |
| Progesterone | 20-40 mg | 200 mg |
| Propolis | 500-1,000 mg | 3,000 mg |
| Pu-erh Tea | 1-3 cups | 5 cups |
| Quercetin | 500-1,000 mg | 2,000 mg |
| Raspberry Ketone | 100-400 mg | 1,200 mg |
| Rhodiola | 200-600 mg | 1,200 mg |
| Royal Jelly | 1,000-3,000 mg | 6,000 mg |
| Saw Palmetto | 160-320 mg | 960 mg |
| Serrapeptase | 120,000-240,000 SPU | 480,000 SPU |
| Slippery Elm | 1-2 tablespoons | 4 tablespoons |
| Taurine | 500-3,000 mg | 6,000 mg |
| Tea Tree Oil | 1-2 drops (topical) | N/A (not for internal use) |
| Tribulus | 250-1,500 mg | 3,000 mg |
| Valerian | 300-600 mg | 2,400 mg |
| Vitamin A | 700-900 mcg | 3,000 mcg |
| Vitamin D | 600-800 IU | 4,000 IU |
| Vitamin E | 15 mg | 1,000 mg |
| Whey Protein | 20-30 grams | 50 grams |
| Witch Hazel | 1-2 tablespoons | N/A |
| Xylitol | 5-10 grams | 50 grams |
| Yohimbe | 5-20 mg | 30 mg |
Notes:
- Dosage Variations: These dosages can vary significantly based on individual needs, health conditions, and specific product formulations. Always consult a healthcare provider for personalized advice.
- Upper Limits: Maximum dosages listed may not apply to everyone; some individuals may experience adverse effects at lower doses.
- N/A: For some supplements, particularly herbal extracts, there may not be a maximum dosage established due to lack of sufficient research.
