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	Wellness Wheel Nutrition & Health States Tables Drug-Nutrient Interactions & Depletions Table Supplement Dosage Chart Herbal Dosage Chart

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Supplements

RDA/AI

Function

Upper Limits*/CRN Upper Limits**

Dosage for Additional Benefits

Health Benefits/Role


	Acidophilus

N/A

	A probiotic which produces lactic acid in the digestive tract
	May improve gastric motility and digestion
	Enhances immune function
	Relieves lactose intolerance
	Improved mucosal barrier function

N/A

10⁹ to 10¹⁰ live bacteria daily

Gastrointestinal health


	Alpha Lipoic Acid

N/A

	Cell metabolism
	Effective antioxidant (intra-extra-cellular)
	Regenerates C & E

N/A

300 to 1200 mg

	Cognitive function/brain health
	Diabetes support
	Nerve function


	Chondroitin

N/A

Assists in maintaining water content of cartilage

N/A

800-1200 mg

Joint health


	Cod liver oil

N/A

Source of Vitamin A and D; helps promote healthy bones, organs and nerve function.

	Vitamin A: 10,000 IU CRN UL 5,000 IU
	Vitamin D: 2000 IU

Vitamin A recommended dose:
5,000 IU Higher dosing under physician supervision

Vitamin D recommended dose:
600-2,000 IU

	Immune health
	Bone health
	Colon health
	As vitamin A & D supplement
	Eye Health


	Coenzyme Q10

N/A

ATP production

N/A

50 – 400 mg

Heart health


	Conjugated Linoleic Acid

N/A

May modulate body composition by reducing fat and may reduce concentrations of blood lipids (cholesterol and triacylglycerol).

N/A

1-5 g/day

Weight Management


	Fish Oil

N/A

	Omega-3 fatty acid sources
	Anti-inflammatory actions
	Inhibit platelet aggregation

> 3 grams EPA/DHA

1-3 grams EPA/DHA

	Skin health
	Inflammation
	Heart health
	High triglyceride
	Joint health
	Mood/stress


	Flaxseed Oil

	Alpha-linolenic acid (ALA)
	1.6 g (m)
	1.1 g (f)

	Omega-3 fatty acid sources
	Anti-inflammatory actions
	Inhibit platelet aggregation

N/A

3-5 grams flaxseed oil

	Skin health
	Inflammation
	Heart health


	Glucosamine

N/A

	Essential component of connective tissue
	Required for joint health

N/A

1500 mg

Joint health


	L-Lysine

N/A

Collagen formation (works with vitamin C)

N/A

1000-3000 mg

Skin health


	L-Theanine

N/A

Increases alpha-brain wave activity

N/A

As recommended by your healthcare professional


	Lycopene

N/A

	Carotenoid
	Potent antioxidant activity

CRN UL 75 mg

3.7 – 6.5 mg

Prostate health


	Melatonin

	A hormone that has a hypnotic effect. May be used in the treatment of some sleep disturbances and insomnia.
	At high doses may have antioxidant properties.

For sleep disturbance or jet lag no more than 0.3 to 3 mg of melatonin should be taken at bedtime and it should not be taken for longer than 2 weeks. Higher doses or for prolonged periods should be done under medical supervision. Information regarding the precise dose of melatonin is insufficient. Reported dose range has been from 0.3 to 80 mg, but the correct timing of the dose is unclear

Sleep promotion


	Methylsulfonylmethane

N/A

	Dietary source of sulfur
	Essential to connective tissue and joint health

N/A

1500-6000 mg
doses 6000 mg or higher may have minor side effects

	Anti-inflammatory
	Joint health


	Pantethine

US AI Pantothenic Acid 5 mg/day. UK Guidance Level 200 mg/day.

	Pantethine is a metabolically active form of pantothenic acid (vitamin B5).
	Pantethine is a precursor to Coenzyme A (CoA), which is involved in more than 70 enzymatic reactions.
	CoA is a cofactor in fatty acid oxidation, carbohydrate metabolism, pyruvate degradation, amino acid catabolism, heme synthesis, acetylcholine synthesis, and phase II detoxification acetylation. The metabolic activity of pantethine may be due to its relationship to CoA.
	Large doses of pantethine (600 to 1200 mg/day) have lipid-lowering activity.

CRN UL Pantothenic Acid 1000 mg.

Most of the clinical trial testing has been 600 to 1200 mg/day, divided across the day in 300 mg doses.

	High cholesterol
	Diabetes support
	High triglyceride


	Plant Sterols/Stanols

N/A

Decrease absorption of cholesterol in the gut

N/A

1.5 – 2 grams

	High cholesterol
	Heart health


	S-adenosyl-L-methionine

N/A

	Methyl donor
	Transmethylation
	Aminopropylation
	Transulfuration

N/A

400 - 1600 mg

	Joint health
	Liver health
	Mood/stress

Dosage recommendations, upper limits, health benefits, adverse effects and nutrient functions described within the Dosage Charts for Vitamins, Minerals, Herbs and other Dietary Supplements have been compiled from published scientific sources. Scientific substantiation and recommendations on use of supplements in maintaining good health is dynamic. For this reason, the Dosage Chart is provided as a general information tool for health care professionals. Inclusion of an adverse effects column in the chart does not imply that such effects will occur in every person. The Dosage Chart is a health information resource and, as such, is not intended to diagnose, cure or prevent any disease.

The dietary supplement information contained on this site has been compiled from published sources thought to be reliable, but it cannot be guaranteed. Efforts have been made to assure this information is accurate and current. However, some of this information may be purported or outdated due to ongoing research or discoveries. The authors, editors and publishers cannot accept responsibility for errors or omissions or for any consequences from applications of the information in this site and make no warranty, expressed or implied, with respect to the contents herein.