Supplement Dosage Calculator
Calculate personalized supplement dosages based on your body weight, age, and specific health goals. Our recommendations are based on clinical research and established dosing guidelines.
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Select a supplement to see personalized dosage recommendations
Complete Dosage Reference Table
Below is a comprehensive reference table showing standard dosage ranges for the most popular supplements. These ranges are based on clinical research and established guidelines. Individual needs may vary based on body weight, health status, and specific goals.
| Supplement | Standard Dose | Upper Limit | Key Notes |
|---|---|---|---|
| Vitamin D3 | 1,000 IU – 2,000 IU | 10,000 IU | Fat-soluble. Take with a meal containing fat. Get blood levels tested for optima... |
| Magnesium (elemental) | 200 mg – 400 mg | 800 mg | Choose form based on goal: Glycinate for sleep, Threonate for brain, Citrate for... |
| Creatine Monohydrate | 3g – 5g | 10g | No loading phase needed. Take daily for best results. Micronized form dissolves ... |
| Fish Oil (EPA+DHA) | 1,000 mg – 2,000 mg | 5,000 mg | Refers to combined EPA+DHA content, not total fish oil. Take with a fat-containi... |
| Ashwagandha (KSM-66) | 300 mg – 600 mg | 1,200 mg | Standardized extract (KSM-66 or Sensoril). Take with food. Effects build over 2–... |
| Zinc | 15 mg – 30 mg | 40 mg | Take with food to reduce nausea. Avoid taking with calcium or iron (compete for ... |
| Vitamin C | 500 mg – 1,000 mg | 2,000 mg | Water-soluble, so excess is excreted. Split doses for better absorption. Liposom... |
| Probiotics | 10 CFU (billions) – 30 CFU (billions) | 100 CFU (billions) | Look for multi-strain formulas with Lactobacillus and Bifidobacterium species. R... |
| Collagen Peptides | 10g – 15g | 40g | Type I & III for skin/hair/nails. Type II for joints. Take with vitamin C for en... |
| Melatonin | 0.3 mg – 1 mg | 5 mg | Start with the lowest effective dose. More is not better — higher doses can be l... |
Disclaimer: This calculator provides general guidance based on published research and is not a substitute for professional medical advice. Individual needs vary based on health conditions, medications, and other factors. Always consult with a qualified healthcare provider before starting any supplement regimen. Dosage recommendations are for healthy adults unless otherwise noted.