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Wellness Wheel

Nutrition &
Health States Tables


Drug-Nutrient Interactions & Depletions Table

Supplement Dosage Chart

Herbal Dosage Chart


Supplement Dosage Chart
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Supplements

RDA/AI

Function

Upper Limits*/CRN Upper Limits**

Dosage for Additional Benefits

Health Benefits/Role
Vitamins
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
NA

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.
NA
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

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