Supplements A to Z
Each page has the official intakes, upper limits, doses used in studies and the sources.
Numbers show the official daily intake for adults of your sex (EFSA or NIH, as chosen above). "About" means an adequate intake, set from what healthy people eat because there was not enough data for an exact figure. Where no official value exists, the dose used in studies is shown.
Vitamins
- BiotinDaily intake about 40 µg
- Folate / Folic acidDaily intake 330 µg
- MultivitaminCheck each B vitamin
- Niacin (Vitamin B3)Depends on calories eaten
- Vitamin ADaily intake 650 µg
- Vitamin B complexCheck each B vitamin
- Vitamin B12Daily intake about 4 µg
- Vitamin B6Daily intake 1.6 mg
- Vitamin CDaily intake 95 mg
- Vitamin DDaily intake about 15 µg
- Vitamin EDaily intake about 11 mg
- Vitamin K (K1, K2)Daily intake about 70 µg
Minerals
- BoronStudy dose 3 mg
- CalciumDaily intake 950 mg
- ChromiumStudy dose 200-1,000 µg
- CopperDaily intake about 1.3 mg
- IodineDaily intake about 150 µg
- IronDaily intake 16 mg
- KelpDaily intake about 150 µg
- MagnesiumDaily intake about 300 mg
- ManganeseDaily intake about 3 mg
- MolybdenumDaily intake about 65 µg
- PhosphorusDaily intake about 550 mg
- PotassiumDaily intake about 3,500 mg
- SeleniumDaily intake about 70 µg
- Silica (silicon)Study dose 10 mg
- ZincDaily intake 9.3 mg
Amino acids and related
- 5-HTPNo official value
- BCAANo official value
- Beta-alanineStudy dose 4-6 g
- HMBStudy dose 38 mg per kg
- L-arginineStudy dose 4-9 g
- L-carnitineStudy dose 1-3 g
- L-glutamineNo official value
- L-lysineStudy dose 3 g
- L-theanineStudy dose 200-400 mg
- L-tryptophanStudy dose 1 g
- L-tyrosineStudy dose 100 mg per kg
- TaurineStudy dose 1.6 g
Other nutrients and compounds
- AstaxanthinStudy dose 3-6 mg
- CholineDaily intake about 400 mg
- CollagenStudy dose 0.37-12 g
- CreatineStudy dose 3-5 g
- GlycineStudy dose 3 g
- L-CitrullineStudy dose 4-8 g
- Lutein (with zeaxanthin)Study dose 10 mg
- MelatoninStudy dose 1 mg
- NAC (N-acetylcysteine)Study dose 1,200 mg
- Omega-3 (fish oil)Daily intake about 250 mg
- ProbioticsNo official value
- PsylliumStudy dose 10 g
Herbal
- AlfalfaNo official value
- AshwagandhaStudy dose 600 mg
- BerberineStudy dose 1,500 mg
- ChlorellaNo official value
- GarlicStudy dose 1,200 mg
- GingerNo official value
- GinkgoStudy dose 240 mg
- GinsengStudy dose 2,000 mg
- HorsetailNo official value
- Lion's maneStudy dose 3 g
- MacaStudy dose 1.5-3 g
- Milk thistleNo official value
- MoringaStudy dose 2.4 g
- ReishiStudy dose 1.4-3 g
- RhodiolaNo official value
- Saw palmettoStudy dose 320 mg
- SpirulinaStudy dose 1-8 g
- Tongkat aliNo official value
- Turmeric (curcumin)Study dose 1,500 mg
- WheatgrassNo official value