Dosage - Vitamins, NutrientsThymus Extracts
Thymus Extracts DosageA number of different thymus preparations are commercially available. However, whether any of them have the same effects as Thymomodulin, which is not available in the United States, is still unknown. The recommended amount of thymus extract varies according to the type of preparation. Thyroid Extracts
Thyroid Extracts DosageThe recommended intake depends on the concentration, method of preparation, and quality of the thyroid extract. Follow the manufacturer’s recommendation on the label. Glucomannan
Glucomannan DosageThe amount of glucomannan shown to be effective as a laxative is 3–4 grams per day. Effective amounts for lowering blood cholesterol have been 4–13 grams per day. For controlling blood sugar, 500–700 mg of glucomannan per 100 calories in the diet has been [...] Glucosamine
Glucosamine DosageHealthy people do not need to routinely supplement with glucosamine. Most research with people who have osteoarthritis, uses 500 mg three times per day of GS. Appropriate amounts for other conditions are not known. Glutathione
Glutathione DosageThere is very little evidence that taking glutathione supplements provides any benefit, despite promising evidence about the effects of aerosol, intravenous, and intramuscular glutathione, for people with a wide variety of conditions. People who have a proven glutathione deficiency, which may require administration of glutathione intravenously, intramuscularly, or by aerosol, should be treated by a healthcare professional. [...] Proanthocyanidins
Proanthocyanidins DosageFlavonoids (proanthocyanidins and others) are a significant source of antioxidants in the average diet. Proanthocyanidins at 50–100 mg per day is considered a reasonable supplemental level by some doctors, but optimal levels remain unknown. Grapefruit Seed Extract
Grapefruit Seed Extract DosageThe typical recommendation for the liquid concentrate is 10–12 drops in 6–7 ounces of water one to three times daily. For capsules and tablets containing dried grapefruit seed extract, the usual recommendation is 100–200 mg one to three times daily. [...] Green-Lipped Mussel
Green-Lipped Mussel DosageThe studies on green-lipped mussel have used 210 mg per day of the lipid extract or 1,050–1,150 mg per day of the freeze-dried powder. Huperzia
Huperzia DosageHuman research on huperzine A has used 100–200 mcg taken two to three times per day. Hyaluronic Acid
Hyaluronic Acid DosageAmounts for oral supplementation have not been established, due to lack of research, and it is unknown whether hyaluronic acid can be absorbed from the gastrointestinal tract. Topical products are applied in the mouth two or more times per day, to the nose three to four times per day, or with bandaging for skin [...] Indole-3-Carbinol
Indole-3-Carbinol DosageBased upon preliminary studies it is estimated that the minimum amount required for the prevention of breast cancer is 300 to 400 mg daily. Inosine
Inosine DosageAlthough a common amount of inosine taken by athletes is 5,000–6,000 mg per day, little scientific evidence supports the use of this supplement in any amount. Inositol
Inositol DosageMost people do not need to take inositol. In addition, the small amounts commonly found in multivitamin supplements are probably unnecessary and ineffective. Doctors sometimes suggest 500 mg twice per day. For depression, anxiety, and obsessive-compulsive disorder, 12–18 grams per day has been shown [...] Vitamin B3
Vitamin B3 DosageIn part because it is added to white flour, most people generally get enough vitamin B3 from their diets to prevent a deficiency. However, 10–25 mg of the vitamin can be taken as part of a B-complex or multivitamin supplement. Larger amounts are used for the treatment of various health [...] IP-6
IP-6 DosageVirtually all research suggesting beneficial effects from taking IP-6 involve animals and not people. It is not known whether IP-6 would be useful for humans or if so, what would be the optimal amount. Iodine
Iodine DosageSince the introduction of iodized salt, iodine supplements are unnecessary and not recommended for most people. For strict vegetarians who avoid salt and sea vegetables, 150 mcg per day is commonly supplemented. This amount is adequate to prevent a deficiency and higher amounts are not necessary. Ipriflavone
Ipriflavone DosageThe typical supplemental amount of ipriflavone is 200 mg three times daily. Taking 300 mg twice daily has been reported to be just as effective as 200 mg three times per day. Lysine
Lysine DosageMost people do not require lysine supplementation. Doctors often suggest that people with recurrent herpes simplex infections take 1,000–3,000 mg of lysine per day. Magnesium
Magnesium DosageMost people don’t consume enough magnesium in their diets. Many nutritionally oriented doctors recommend 250–350 mg per day of supplemental magnesium for adults. Malic Acid
Malic Acid DosageHealthy people do not need to take malic acid as a supplement. Research has been conducted with 1,200–2,400 mg of malic acid in combination with 300–600 mg of elemental magnesium. Manganese
Manganese DosageWhether most people would benefit from manganese supplementation remains unclear. While there is no recommended dietary allowance, the National Research Council’s “estimated safe and adequate daily dietary intake” is 2–5 mg. The Institute of Medicine recommends that intake of manganese from food, water and dietary supplements should not exceed the tolerable [...] Medium-Chain Triglycerides
Medium-Chain Triglycerides DosageThe best amount of medium-chain triglycerides to take is currently unknown. Athletes are not likely to benefit from less than 50 grams during exercise. Larger amounts may possibly help some, but may also impair performance if not combined with carbohydrate. Melatonin
Melatonin DosageNormally, the body secretes melatonin for several hours per night—an effect best duplicated with time-release supplements. Studies using timed-release melatonin for insomnia have reported good results. Many doctors suggest 1–3 mg of melatonin taken one to two hours before bedtime. Studies with people suffering from sarcoidosis or cancer have used [...] Multiple Vitamin-Mineral Supplements
Multiple Vitamin-Mineral Supplements Dosage Molybdenum
Molybdenum DosageNo recommended dietary allowance (RDA) has been established for molybdenum. The estimated range recommended by the Food and Nutrition Board as safe and adequate is 75–250 mcg per day for adults. N-Acetyl-Glucosamine
N-Acetyl-Glucosamine DosageMost manufacturers recommend supplementation with 1,500 mg daily. NADH
NADH DosageResearchers have used 10 mg per day, taken with water only, on an empty stomach. Ionized Air (Negative Ions)
Ionized Air (Negative Ions) Dosage Octacosanol
Octacosanol DosageWhen octacosanol is taken as part of policosanol, 5–10 mg of policosanol is taken twice each day with meals. For exercise performance, 1 mg per day of octacosanol has been used. Ornithine Alpha-Ketoglutarate
Ornithine Alpha-Ketoglutarate DosageOptimal levels remain unknown, though 10 grams per day has been used in clinical trials. PABA
PABA DosageSmall amounts of PABA are present in some B-complex vitamins and multivitamin formulas. The amount of PABA used in the studies described above ranged from 300 mg to 12 grams per day. Anyone taking more than 400 mg of PABA per day should consult a physician. Phosphorus
Phosphorus DosagePhosphorus supplements are unnecessary. Most multiple vitamin-mineral supplements do not contain phosphorus for this reason. Phosphatidylserine
Phosphatidylserine DosagePositive effects on mental function have been achieved using 200–500 mg per day of bovine PS; most studies used 300 mg per day. Preliminary animal research shows that the soy-derived PS does have effects on brain function similar to effects from the bovine source. Vitamin K
Vitamin K DosageThe recommended dietary allowance for vitamin K is about 1 mcg per 2.2 pounds of body weight per day or about 65 to 80 mcg per day for most adults. This level of intake may be achieved by consuming adequate amounts of leafy green vegetables. However, studies have shown that many men and women aged 18 [...] Policosanol
Policosanol DosageMost studies have used 5 to 10 mg of policosanol taken twice per day. Potassium
Potassium DosageThe best way to obtain extra potassium is to eat several pieces of fruit per day, as well as liberal amounts of vegetables. The amount of potassium found in the diet ranges from about 2.5 grams to about 5.8 grams per day. The amount allowed in supplements—99 mg per tablet or capsule—is very [...] Pregnenolone
Pregnenolone DosagePregnenolone is generally available in amounts of 10 to 30 mg. It is not known what an appropriate intake is for humans or whether the benefits of taking this hormone outweigh the risks. Progesterone
Progesterone DosageThe proper amount of progesterone for a woman should be determined in consultation with a doctor. Some research with the natural, oral form of progesterone has used 200 mg per day. Progesterone is used in much lower amounts—such as 20–70 mg per day—by most doctors who prescribe topical natural progesterone. However, the ability of skin-applied progesterone to achieve [...] Whey Protein
Whey Protein DosageSome benefits of whey protein have been demonstrated with as little as 20 grams per day. For athletes in training a commonly used amount is 25 grams of whey protein per day, and shouldn’t exceed 1.2 grams per 2.2 pounds body weight. Most clinical research has used similar amounts of whey protein. Pyruvate
Pyruvate DosageMost human research with pyruvate and weight loss has used at least 30 grams per day. However, such large amounts may not be necessary. In a six-week double-blind trial, as little as 6 grams per day of pyruvate in combination with [...] Resveratrol
Resveratrol DosageAn 8-ounce glass of red wine provides approximately 640 mcg of resveratrol, while a handful of peanuts provides about 73 mcg of resveratrol. Resveratrol supplements (often found in combination with grape extracts or other antioxidants) are generally taken in the amount of 200–600 mcg per day. This is far less than the amount [...] Ribose
Ribose DosageSports supplement manufacturers recommend 1 to 10 grams per day of ribose. Royal Jelly
Royal Jelly DosageRoyal jelly in the amount of 50–100 mg per day has been used in most of the studies on cholesterol lowering. 7-KETO
7-KETO DosageThe manufacturer of 7-KETO recommends 100 mg twice daily for weight loss. SAMe
SAMe DosageHealthy people do not need to take this supplement. Researchers working with people suffering from a variety of conditions have been using these amounts of SAMe: depression, 1,600 mg per day; osteoarthritis, 800–1,200 mg per day; fibromyalgia, 800 mg per day; liver disorders, 1,200 mg per day; and migraine, 800 mg per day. Selenium
Selenium DosageWhile the Recommended Dietary Allowance for most adults is 55 mcg per day, an adult intake of 100–200 mcg of selenium per day is recommended by many doctors. Silicon
Silicon DosageBecause silicon has not been established as essential, a recommended intake has not been established. The average diet is estimated to provide 5–20 mg of silicon per day—an amount that appears adequate. When used as a supplement, common amounts range from 1 to 2 mg per day. Strontium
Strontium DosageNo recommended intake levels have been established for strontium, since it is not considered essential for humans. However, preliminary research in humans suggests that 600–1,700 mg of strontium, taken as a supplement in the form of strontium salts, may increase bone mass in the vertebrae of people with osteoporosis. Sulforaphane
Sulforaphane DosageThe optimal level of intake is not known, but some doctors recommend 200 to 400 mcg of sulforaphane daily from broccoli-sprout extracts. Sulfur
Sulfur DosageNo recommended intake levels have been established for sulfur. Since most Western diets are high in protein, the majority of diets probably supply enough sulfur. Tocotrienols
Tocotrienols DosageThe typical recommendation is 140 to 360 mg per day. Most studies have used 200 mg daily. Top Anti-Aging Supplements
Top Anti-Aging Supplements Dosage Top Supplements for Men
Top Supplements for Men Dosage Vanadium
Vanadium DosageAs yet, research indicates that most people would not benefit from vanadium supplementation. Optimal intake of vanadium is unknown. If vanadium turns out to be essential for humans, the estimated requirement would probably be less than 10 mcg per day. An [...] Vinpocetine
Vinpocetine DosageResearch has typically used 30 to 60 mg per day of vinpocetine. Taking vinpocetine with food appears to dramatically improve its absorption. Xylitol
Xylitol DosageFor prevention of dental caries (cavities), 7 to 20 grams per day are given, divided into several doses in candies or chewing gum. For prevention of ear infections, 1.7 to 2.0 grams are given fives times per day in gum, lozenges, or syrup. Zinc
Zinc DosageModerate intake of zinc, approximately 15 mg daily, is adequate to prevent deficiencies. Higher levels (up to 50 mg taken three times per day) are reserved for people with certain health conditions, under the supervision of a doctor. For the alleviation [...] Vitamin A
Vitamin A DosageFor most people, up to 25,000 IU (7,500 mcg) of vitamin A per day is considered safe. However, people over age 65 and those with liver disease should probably not supplement with more than 15,000 IU per day, unless supervised by a doctor. In women who could become pregnant, the maximum safe intake is being re-evaluated. However, [...] Acetyl-L-Carnitine
Acetyl-L-Carnitine DosageMost research involving acetyl-L-carnitine has used 500 mg three times per day, though some research has used double this amount. N-Acetyl Cysteine
N-Acetyl Cysteine DosageHealthy people do not need to supplement NAC. Optimal levels of supplementation remain unknown, though much of the research uses 250–1,500 mg per day. Probiotics
Probiotics DosageThe amount of probiotics necessary to replenish the intestine varies according to the extent of microbial depletion and the presence of harmful bacteria. One to two billion colony forming units (CFUs) per day of acidophilus is considered to be the minimum amount for the healthy maintenance of intestinal microflora. Some Saccharomyces [...] Silica Hydride
Silica Hydride DosageSince silica hydride is not essential, a recommended intake has not been established. Whether it is present in food or water is unknown. Supplements contain 200 to 250 mg per capsule. Adenosine Monophosphate
Adenosine Monophosphate DosageThe trials using AMP for photosensitivity have used 160–200 mg of AMP per day; however, the ideal intake of this supplement has not been determined. Research with shingles has used a special gel form of AMP injected into muscle; a doctor should be consulted for this form of AMP. Vitamin B12
Vitamin B12 DosageMost people do not require vitamin B12 supplements. However, vegans should supplement with at least 2 to 3 mcg per day. People with pernicious anemia are often treated with injections of vitamin B12. However, oral administration of 1,000 mcg per day can be used reliably as [...] Adrenal Extract
Adrenal Extract DosageThe amount of adrenal extract taken will depend upon the quality and potency of the product. Follow the recommendations given on the product label or those given by your healthcare provider. Alpha Lipoic Acid
Alpha Lipoic Acid DosageThe amount of alpha lipoic acid used in research to improve diabetic neuropathies is 800 mg per day and 150 mg per day for glaucoma. However, much lower amounts, such as 20–50 mg per day, are recommended by some doctors for general antioxidant protection, although there is no clear evidence that [...] Alanine
Alanine DosageMost people do not need to supplement with alanine; for those who do use this amino acid as a supplement, appropriate amounts should be determined with the consultation of a physician. Alfalfa
Alfalfa DosageDried alfalfa leaf is available as a bulk herb, and in tablets or capsules. It is also available in liquid extracts. No therapeutic amount of alfalfa has been established for humans. Some herbalists recommend 500–1,000 mg of the dried leaf per day or 1–2 ml of tincture three [...] Blue-Green Algae
Blue-Green Algae DosageBlue-green algae can be taken as a powder or as flakes, capsules, or tablets. The typical manufacturer’s recommended intake is 2,000–3,000 mg per day divided throughout the day. However, typical amounts shown to have helpful properties in animal studies would be equivalent to 34 grams per day or more, for [...] Aloe
Aloe DosageFor constipation, a single 50–200 mg capsule of aloe latex can be taken each day for a maximum of ten days. For minor burns, the stabilized aloe gel is applied topically to the affected area of skin three to five times per day. Treatment of more serious burns should only be done under the supervision of a healthcare professional. [...] Alpha Ketoglutarate (AKG)
Alpha Ketoglutarate (AKG) DosageOnly intravenous AKG has been used in research studies; no reliable information about desirable oral amounts is available. Vitamin E
Vitamin E DosageThe recommended dietary allowance for vitamin E is low, just 15 mg or approximately 22 International Units (IU) per day. The most commonly recommended amount of supplemental vitamin E for adults is 400 to 800 IU per day. However, some leading researchers suggest [...] Amino Acids Overview
Amino Acids Overview DosageNutrition experts recommend that protein, as a source of amino acids, should account for 10–12% of the calories in a balanced diet. However, requirements for protein are affected by age, weight, state of health, and other factors. On average, a normal adult requires [...] 5-Hydroxytryptophan
5-Hydroxytryptophan DosageIn a controlled trial, 5-HTP (300 mg per day) was shown to be effective in reducing many symptoms of fibromyalgia, including pain, morning stiffness, sleep disturbances, and anxiety. For depression, 300 mg per day is often effective, though much of the research used 5-HTP in combination with drugs or was [...] Arginine
Arginine DosageMost people do not need to take extra arginine. While some people with serious infections, burns, or other trauma should take arginine, appropriate amounts must be determined by a doctor. Levels used in research vary considerably (2–30 grams per day). Most research on [...] Branched-Chain Amino Acids
Branched-Chain Amino Acids DosageMost diets provide an adequate amount of BCAAs for most people, which is about 25–65 mg per 2.2 pounds of body weight. Athletes involved in intense training often take 5 grams of leucine, 4 grams of valine, and 2 grams of [...] L-Carnitine
L-Carnitine DosageMost people do not need carnitine supplements. For therapeutic use, typical amounts are 1–3 grams per day. It remains unclear whether the propionyl-L-carnitine form of carnitine used in congestive heart failure research has greater benefits than the L-carnitine form, since limited research in both animals and humans with the more common L-carnitine has [...] Cysteine
Cysteine DosageMost people do not need to supplement with cysteine. Almost nothing is known about appropriate supplemental levels, in part because almost all clinical research has been done with N-acetyl cysteine and not cysteine itself. Phenylalanine
Phenylalanine DosageDLPA has been used in amounts ranging from 75–1,500 mg per day. This compound can have powerful effects on mood and on the nervous system, and therefore DLPA should be taken only under medical supervision. LPA has been used in amounts up to 3.5 grams per day. For best results, phenylalanine should be taken between meals, because the [...] Glutamic Acid
Glutamic Acid DosageHealthy people do not need to take glutamic acid as a supplement; for those who do use this amino acid, appropriate amounts should be determined with the consultation of a physician. Glutamine
Glutamine DosageHealthy people do not need to supplement with glutamine. A physician should be consulted for the supplemental use of glutamine for the support of serious health conditions. Glycine
Glycine DosageHealthy people do not need to supplement with glycine. A physician should be consulted before supplemental glycine is used for the support of serious health conditions. Histidine
Histidine DosageMost people do not need to supplement histidine. Optimal levels for others remain unknown. Human research has used between 1 gram and 8 grams per day. L-Tyrosine
L-Tyrosine DosageMost people should not supplement with L-tyrosine. Some human research with people suffering from a variety of conditions used 100 mg per 2.2 pounds of body weight, equivalent to about 7 grams per day for an average-sized person. The appropriate amount to [...] Methionine
Methionine DosageAmino acid requirements vary according to body weight. However, average-size adults require approximately 800–1,000 mg of methionine per day—an amount easily obtained or even exceeded by most Western diets. Ornithine
Ornithine DosageMost people would not benefit from ornithine supplementation. In human research involving ornithine, 5–10 grams are typically used per day, sometimes combined with arginine. Taurine
Taurine DosageFor the treatment of various medical conditions, doctors typically recommend 1.5 grams to as much as 6 grams or more per day. Amylase Inhibitors
Amylase Inhibitors DosageDepending on the potency of the amylase inhibitors , typical intake is 1,500 to 6,000 mg before meals. Antioxidants and Free Radicals
Antioxidants and Free Radicals Dosage Arginine AKG (NO2 Compound)
Arginine AKG (NO2 Compound) DosageOptimal levels remain unknown, though weight lifters were given 12 grams per day in one trial. Kelp
Kelp DosageSince the introduction of iodized salt, additional sources of iodine, such as kelp, are not necessary for most people. However, kelp can be consumed as a source of other minerals. A report from Great Britain indicated that the average kelp-based supplement contained 1,000 mcg of iodine (the adult RDA in the United States is 150 mcg per [...] Vitamin C
Vitamin C DosageThe recommended dietary allowance (RDA) for vitamin C in nonsmoking adults is 75 mg per day for women and 90 mg per day for men. For smokers, the RDAs are 110 mg per day for women and 125 mg per day for men. Most clinical vitamin C studies have investigated the effects [...] Vitamin B-Complex
Vitamin B-Complex Dosage Vitamin B1
Vitamin B1 DosageWhile the ideal intake is uncertain, one study reported the healthiest people consumed more than 9 mg per day. The amount found in many multivitamin supplements (20–25 mg) is more than adequate for most people. Vitamin B1 is nontoxic, even in very high amounts. Vitamin B2
Vitamin B2 DosageThe ideal level of intake is not known. The amounts found in many multivitamin supplements (20–25 mg) are more than adequate for most people. Pantothenic Acid
Pantothenic Acid DosageMost people do not need to supplement with pantothenic acid. However, the 10–25 mg found in many multivitamin supplements might improve pantothenic acid status. So-called primitive human diets provided greater amounts of this nutrient than is found in modern diets. Most cholesterol researchers using pantethine have given people 300 mg three times per [...] Vitamin B6
Vitamin B6 DosageThe most common supplemental intake is 10–25 mg per day. However, high amounts (100–200 mg per day or even more) may be recommended for certain conditions. Folic Acid
Folic Acid DosageMany doctors recommend that all women who are or who could become pregnant take 400 mcg per day in order to reduce the risk of birth defects. Some doctors also extend this recommendation to other people in an attempt to reduce the [...] Pollen
Pollen DosageThe optimal intake of pollen is unknown. Some doctors recommend using 500 mg two to three times per day. Research on the proprietary rye pollen extract has used three to six tablets, or four capsules, per day. Propolis
Propolis DosageMost manufacturers recommend 500 mg of oral propolis products once or twice daily. For topical applications, follow label instructions. HMB
HMB DosageMost people do not need to use HMB. For those involved in regular exercise who do choose to take this supplement, the research generally uses 3 grams of HMB per day in combination with resistive exercise, such as weight lifting. Beta-Carotene
Beta-Carotene DosageThe most common beta-carotene supplement intake is probably 25,000 IU (15 mg) per day, though some people take as much as 100,000 IU (60 mg) per day. Whether the average person would benefit from supplementation with beta-carotene remains unclear. Beta-Glucan
Beta-Glucan DosageFor lowering cholesterol levels, the amount of beta-glucan used in clinical trials has ranged from 2,900 to 15,000 mg per day. For enhancing immune function, an effective amount has not yet been determined due to the lack of studies in this application. However, manufacturers of beta-glucan [...] Beta-Sitosterol
Beta-Sitosterol DosageBetween 500 mg and 10 grams of beta-sitosterol per day have been used in clinical research to reduce elevated blood cholesterol levels. Between 60 (20 mg three times per day) and 130 mg per day have been used in trials reporting a reduction in prostatic hyperplasia-related symptoms. Betaine (Trimethylglycine)
Betaine (Trimethylglycine) DosageFor people with alcohol-induced fatty liver, the recommended amount for betaine citrate or betaine aspartate supplementation is 1,000 to 2,000 mg three times daily. Lower amounts are often used as nutritional support for general liver health, although use of betaine in this manner has not [...] Betaine Hydrochloride
Betaine Hydrochloride DosageBetaine HCl is the most common hydrochloric acid-containing supplement. Normally it comes in tablets or capsules measured in grains or milligrams. Only people who have reduced levels of stomach acid (“hypochlorhydria”) should take betaine HCl; this condition can be diagnosed by a doctor. When appropriate, some doctors recommend taking one [...] Flavonoids
Flavonoids DosageFlavonoid supplements are not required to prevent deficiencies in people eating a healthy diet. Healthcare practitioners commonly recommend 1,000 mg of citrus flavonoids taken one to three times per day. Alternatively, 240–600 mg of bilberry (standardized to 25% anthcyanosides) may be taken per day. Biotin
Biotin DosageThe ideal intake of biotin is unknown. However, the amount of biotin found in most diets, combined with intestinal production, appears to be adequate for preventing deficiency symptoms. Researchers have estimated that 30 mcg per day appears to be [...] Evening Primrose Oil
Evening Primrose Oil DosageAlthough many people may have inadequate levels of GLA, the optimal intake for this nutrient remains unknown. Researchers often use 3,000–6,000 mg of EPO per day, which provides approximately 270–540 mg of GLA. Borage Oil
Borage Oil DosageFor the treatment of rheumatoid arthritis, the amounts of GLA from borage used in successful double-blind trials were 1.4–2.8 grams daily for at least two months. Although 360 mg of GLA daily from borage oil has been used to treat people with eczema, controlled research has not supported its use for [...] Boric Acid
Boric Acid DosageBoric acid is available in powder form from a pharmacy, without a prescription. This powder can be packed into an empty gelatin capsule and used as a suppository. For women with vaginitis, some doctors recommend that one such capsule, containing 600 mg of boric acid, be inserted into the vagina each night for two weeks. Some [...] Boron
Boron DosageA leading boron expert has suggested 1 mg per day of boron is a reasonable amount to consume. People who eat adequate amounts of produce, nuts, and legumes are likely already eating two to six times this amount. Therefore, whether [...] Cartilage and Collagen
Cartilage and Collagen DosageBovine cartilage is typically recommended at 3 grams three times per day. Shark cartilage is sometimes taken in much higher amounts (e.g., 60 to 100 grams per day orally or by enema). These amounts are based on animal and anecdotal [...] Bovine Colostrum
Bovine Colostrum DosageMost manufacturers recommend 1,000 to 4,000 mg per day of freeze-dried colostrum. Brewer’s Yeast
Brewer’s Yeast DosageBrewer’s yeast is often taken as a powder, or as tablets or capsules. High-quality brewer’s yeast powder or flakes contain as much as 60 mcg of chromium per tablespoon (15 grams). When doctors recommend brewer’s yeast, they will often suggest 1–2 tablespoons (15–30 [...] Bromelain
Bromelain DosageAssessing the right amount of bromelain to take is complicated. Most bromelain research was conducted years ago, when amounts used were listed in units of activity that no longer exist. These old units do not precisely convert to new ones. Today, bromelain is measured in MCUs (milk clotting units) or GDUs (gelatin dissolving units). One [...] Vitamin D
Vitamin D DosagePeople who get plenty of sun exposure do not require supplemental vitamin D, since sunlight increases vitamin D synthesis when it strikes bare skin. Although the recommended dietary allowance for vitamin D is 200 IU per day for adults, there is some evidence that elderly people need 800 to 1,000 IU per [...] Calcium
Calcium DosageThe National Academy of Sciences has established guidelines for calcium that are 25–50% higher than previous recommendations. For ages 19 to 50, calcium intake is recommended to be 1,000 mg daily; for adults over age 51, the recommendation is 1,200 mg daily. The most common supplemental amount for adults is 800–1,000 mg per day. General recommendations for higher daily [...] Calcium D-glucarate
Calcium D-glucarate DosageManufacturers of calcium D-glucarate recommend a daily intake of 200 to 400 mg. Calcium: Which Form Is Best?
Calcium: Which Form Is Best? Dosage Carnosine
Carnosine DosageFor eradication of H. pylori, the amount of the zinc carnosine complex used in research studies was 150 mg twice daily. Due to the lack of human clinical trials, recommended levels for other applications are not known at this [...] Carotenoids
Carotenoids DosageWhether people who already consume a diet high in fruits and vegetables would benefit further from supplementation with a mixture of carotenoids remains unknown. While smokers clearly should not supplement with isolated synthetic beta-carotene, the effect in smokers of taking either natural beta-carotene or mixed carotenoids [...] Lutein
Lutein DosagePeople showing protection from macular degeneration have been reported to have eaten about 6 mg of lutein per day from food. Lutein, in supplemental form, should be taken with fat-containing food to improve absorption. Lycopene
Lycopene DosageThe ideal intake of lycopene is currently unknown; however, the men in the Harvard study with the greatest protection against cancer consumed at least 6.5 mg per day. Cetyl Myristoleate
Cetyl Myristoleate DosageGenerally, CMO is taken in the amount of 400 to 500 mg daily for 30 days. Chitosan
Chitosan DosageMost human research has used 3–6 grams per day with meals. Chlorophyll
Chlorophyll DosageOptimal levels remain unknown. Chlorophyll in the amount of 100 mg two or three times per day can be used to treat bad breath. Lecithin/Phosphatidyl Choline
Lecithin/Phosphatidyl Choline DosageSmall amounts of choline are present in many B-complex and multivitamin supplements. Chondroitin Sulfate
Chondroitin Sulfate DosageFor atherosclerosis, researchers have sometimes started therapy using very high amounts, such as 5 grams twice per day with meals, lowering the amount to 500 mg three times per day after a few months. Before taking such high amounts, people should consult a doctor. For osteoarthritis, a typical level is 400 mg three times [...] Glucosamine/Chondroitin
Glucosamine/Chondroitin Dosage Chromium
Chromium DosageA daily intake of 200 mcg is recommended by many doctors. Conjugated Linoleic Acid
Conjugated Linoleic Acid DosageAnimal research uses very large amounts, equivalent to several grams per day for humans. Until human research is conducted with CLA, the appropriate amount to take of this nutrient remains unclear. Coconut Oil
Coconut Oil DosageThe traditional diets of Pacific Islanders contains several grams per day or more of lauric acid from coconut products, which would require at least one tablespoon per day of coconut oil. Research has not established a recommended intake for coconut oil. Fish Oil and Cod Liver Oil (EPA & DHA)
Fish Oil and Cod Liver Oil (EPA & DHA) DosagePresumably, healthy people who frequently eat fatty fish (several times per week) have no need to supplement with fish oil. How much EPA and DHA, if any, should be supplemented by healthy [...] Coenzyme Q10
Coenzyme Q10 DosageAdult levels of supplementation are usually 30–90 mg per day, although people with specific health conditions may supplement with higher levels (with the involvement of a physician). Most of the research on heart conditions has used 90–150 mg of CoQ10 per day. People with cancer who consider taking [...] Colloidal Silver
Colloidal Silver DosageThe typical recommendation is 1 teaspoon per day, with each teaspoon (5 ml) containing 10 parts per million (ppm) of silver or 50 mcg of silver. This amount is in keeping with the average amount of silver consumed from [...] Copper
Copper DosageMost people consume less than the recommended amount of this mineral. Some doctors recommend supplementing the average diet with 1–3 mg of copper per day. While the necessity of supplementing a normal diet with copper has not been proven, most people who take zinc supplements, including the zinc found in multivitamin-mineral supplements, [...] Creatine Monohydrate
Creatine Monohydrate DosageTwo methods are used for supplementing with creatine. In the loading method, 20 grams of creatine per day (in four divided amounts mixed well in warm liquid) are taken for five to six days. Muscle creatine levels increase rapidly, which is beneficial [...] Turmeric
Turmeric DosageTurmeric extracts standardized at 90 to 95% curcumin can be taken in the amount of 250 to 500 mg three times per day. Tincture, 0.5–1.5 ml three times per day, is sometimes recommended. D-Mannose
D-Mannose DosageSome doctors report that D-mannose might help prevent or treat urinary tract infections caused by E. coli and recommend 1 teaspoon (5 ml) dissolved in water or juice every two to three hours while awake. Soy
Soy DosageThe ideal intake of soy is not known. Researchers suggest the equivalent of one serving of soy foods per day supports good health, and the benefits increase as soy intake increases. Societies in which large amounts of soy are consumed ingest between 50 and 100 mg per day of soy isoflavones. The cholesterol-lowering effects of soy have [...] Dehydroepiandrosterone (DHEA)
Dehydroepiandrosterone (DHEA) DosageMost people do not need to supplement DHEA. The question of who should take this hormone remains controversial. Some experts believe that daily intakes of 5–15 mg of DHEA for women and 10–30 mg for men are appropriate amounts for people with deficient blood levels of DHEA or DHEAS. While a few researchers suggest supplementation with as much [...] Docosahexaenoic Acid
Docosahexaenoic Acid DosageMost healthy people do not supplement with fish oil containing DHA or vegetarian sources of DHA. The level of DHA given to premature infants who are not breast-fed should be determined by a pediatrician. Much of the research in adults has been based [...] Digestive Enzymes
Digestive Enzymes DosageThe digestive enzymes—proteolytic enzymes, lipases, and amylases—are generally taken together. Pancreatin, which contains all three digestive enzymes, is rated against a standard established by the U.S. Pharmacopeia (USP). For example, “4X pancreatin” is four times stronger than the [...] Methylsulfonylmethane
Methylsulfonylmethane DosageSome authorities report anecdotally that 250–500 mg per day has beneficial effects on a variety of health problems. However, the only controlled trial using MSM used over 2000 mg per day to treat osteoarthritis. More research is needed before reliable recommendations for MSM supplementation can be made. DMSO
DMSO DosageDMSO is not indicated for healthy people. Those who do use this substance should consult a doctor familiar with its use. Some physicians do not recommend the use of DMSO due to concerns about safety and questions about efficacy. The potential for contamination exists in some DMSO products designed [...] DMAE
DMAE DosageDMAE supplementation is not recommended at this time. Green Tea
Green Tea DosageMuch of the research documenting the health benefits of green tea is based on the amount of green tea typically consumed in Asian countries—about 3 cups (750 ml) per day (providing 240–320 mg of polyphenols). However, other research suggests as much [...] Lactase
Lactase DosageLactose-reduced milk is available and can be used in the same quantities as regular milk. Lactase drops can be added to regular milk 24 hours before drinking to reduce lactose levels. Lactase drops, capsules, and tablets can also be taken directly, as needed, immediately before a meal that includes [...] Lipase
Lipase DosageProducts that contain lipase also usually contain other enzymes that help digest carbohydrates and protein. In the U.S., pancreatin, which contains lipase, amylase, and proteases, is rated against a government standard. For example, “9X pancreatin” is nine times stronger than the government standard. Each “X” [...] Methoxyisoflavone
Methoxyisoflavone DosageManufacturers of methoxyisoflavone recommend 200 to 400 mg twice a day. Iron
Iron DosageIf a doctor diagnoses iron deficiency, iron supplementation is essential. To treat iron deficiency, a common recommended amount for an adult is 100 mg per day; that amount is usually reduced after the deficiency is corrected. When iron deficiency is diagnosed, the doctor must also determine the cause. Usually [...] Fiber
Fiber DosageWestern diets generally provide approximately 10 grams of fiber per day. So-called “primitive societies” consume 40–60 grams per day. Increasing fiber intake to the amounts found in primitive diets may be desirable. Psyllium
Psyllium DosageThe suggested intake of psyllium husks to treat constipation is 1 teaspoon (approximately 5 grams) three times per day. Alternatively, some references suggest taking 2–6 teaspoons (10–30 grams) of the whole seeds per day—typically taken in three even amounts throughout the day. This is stirred into a large glass [...] Quercetin
Quercetin DosageSome doctors recommend 200–500 mg of quercetin taken two to three times per day. Optimal intake remains unknown. Flaxseed and Flaxseed Oil
Flaxseed and Flaxseed Oil DosageFor promoting bowel regularlity, 1 tablespoon (15 ml) of whole or ground flaxseed is taken one or two times per day, accompanied by a full glass of water. When used to treat other health conditions, it is used in amounts of 30 to 35 grams (1 to 2 ounces) per day. Although it [...] Fluoride
Fluoride DosageDrinking water containing 1 mg of fluoride per liter is considered to be roughly the optimal amount for the prevention of tooth decay. For those without access to fluoridated drinking water, chewable fluoride tablets containing 0.25 to 1 mg per [...] Fructo-oligosaccharides (FOS) and Other Oligosaccharides
Fructo-oligosaccharides (FOS) and Other Oligosaccharides DosageThe average daily intake of oligosaccharides by people in the United States is estimated to be about 800 to 1,000 mg. For the promotion of healthy bacterial flora, the usual recommendation for FOS, GOS, or inulin is 2,000 to [...] Fumaric Acid
Fumaric Acid DosageOnly the esterified forms of fumaric acid are used therapeutically, such as fumaric acid monoethylester or fumaric acid di-methylester. Healthy people do not need to supplement with fumaric acid. Those using this substance (either orally or topically) should work with a dermatologist, since determining the optimal intake should [...] GABA (Gamma-Amino Butyric Acid)
GABA (Gamma-Amino Butyric Acid) DosageSome doctors recommend GABA in the amount of 200 mg four times daily. Gamma Oryzanol
Gamma Oryzanol DosageMuch of the human research with gamma oryzanol used 300 mg per day. Healthy people do not appear to need this supplement. Hydroxycitric Acid
Hydroxycitric Acid DosageOptimal amounts of HCA remain unknown. Although dieters sometimes take 500 mg of HCA three times per day (before each meal), this amount is far below the levels used in animal research (figured on a per-pound body weight basis). The effect of HCA [...] Garlic
Garlic DosagePeople who wish to consume garlic and have no aversion to its odor can chew from one to two whole cloves of raw garlic daily. For those who prefer it with less odor, enteric-coated tablets or capsules with approximately 1.3% allin are available. Clinical trials have used 600–900 mg (delivering approximately 5,000–6,000 mcg of allicin potential) per [...] Ginkgo biloba
Ginkgo biloba DosageMost clinical trials have used between 120 and 240 mg of ginkgo (standardized to contain 6% terpene lactones and 24% flavone glycosides) per day, generally divided into two or three portions. The higher amount (240 mg per day) has been used in some people with mild-to-moderate Alzheimer’s disease, age-related cognitive decline, intermittent claudication, and resistant [...] Glandular Extracts
Glandular Extracts DosageThe recommended amount may vary according to the potency and method of preparation of the particular product. Please consult the label on the specific glandular product. Liver Extracts
Liver Extracts DosageThe recommended amount depends on the concentration, method of preparation, and quality of the liver extract. Spleen Extracts
Spleen Extracts DosageThe recommended amount depends on the concentration, method of preparation, and quality of the extract. Follow the manufacturer’s recommendation on the label. |
