Supplement Dictionary
Learn when and how supplements are commonly taken.
25 supplements
Ashwagandha
herbalWithanolides
- Standard dose
- 600 mg
- Timing
- Evening
Often used to support evening wind-down.
Upper limit: 1500 mg
Add to trackerCalcium
mineralCalcium citrate
- Standard dose
- 500 mg
- Timing
- With a meal
Split doses; don't take with iron supplements.
Upper limit: 2500 mg
Add to trackerCoenzyme Q10
antioxidantUbiquinone / Ubiquinol
- Standard dose
- 100 mg
- Timing
- With a meal
Fat-soluble — best absorbed with a meal.
Upper limit: 1200 mg
Add to trackerCollagen Peptides
proteinHydrolyzed collagen
- Standard dose
- 10 g
- Timing
- Anytime
Mix into coffee, water, or smoothies.
Upper limit: 20 g
Add to trackerCreatine
amino acidCreatine monohydrate
- Standard dose
- 5 g
- Timing
- Anytime
Daily timing flexible; drink water with it.
Upper limit: 10 g
Add to trackerCurcumin (Turmeric)
herbalCurcuminoids
- Standard dose
- 500 mg
- Timing
- With a meal
Take with a meal containing fat and black pepper.
Upper limit: 2000 mg
Add to trackerFolate
vitaminL-Methylfolate (5-MTHF)
- Standard dose
- 400 mcg
- Timing
- Morning
Often combined with B12.
Upper limit: 1000 mcg
Add to trackerIodine
mineralPotassium iodide
- Standard dose
- 150 mcg
- Timing
- Morning
Stable absorption throughout the day.
Upper limit: 1100 mcg
Add to trackerIron
mineralFerrous bisglycinate
- Standard dose
- 18 mg
- Timing
- Morning
Avoid taking with coffee, tea, or calcium.
Upper limit: 45 mg
Add to trackerL-Theanine
amino acidL-Theanine
- Standard dose
- 200 mg
- Timing
- Anytime
Often paired with caffeine for calm focus.
Upper limit: 1200 mg
Add to trackerMagnesium Glycinate
mineralMagnesium
- Standard dose
- 300 mg
- Timing
- Evening
Often taken at night; can be calming.
Upper limit: 350 mg
Add to trackerMelatonin
hormoneMelatonin
- Standard dose
- 0.5 mg
- Timing
- Bedtime
Take 30–60 minutes before sleep.
Upper limit: 10 mg
Add to trackerOmega-3 (Fish Oil)
fatty acidEPA + DHA
- Standard dose
- 1000 mg
- Timing
- With a meal
Take with a meal containing fat for absorption.
Upper limit: 3000 mg
Add to trackerPotassium
mineralPotassium citrate
- Standard dose
- 99 mg
- Timing
- Anytime
Per-supplement caps are low; most intake comes from food.
Upper limit: 4700 mg
Add to trackerProbiotics
probioticMulti-strain Lactobacillus / Bifidobacterium
- Standard dose
- 10 billion CFU
- Timing
- Morning
Often taken on an empty stomach with water.
Upper limit: 50 billion CFU
Add to trackerRhodiola Rosea
herbalSalidroside + rosavin
- Standard dose
- 300 mg
- Timing
- Morning
Stimulating — avoid in the evening.
Upper limit: 600 mg
Add to trackerSelenium
mineralSelenomethionine
- Standard dose
- 100 mcg
- Timing
- Anytime
Tiny doses — never exceed the upper limit.
Upper limit: 400 mcg
Add to trackerVitamin A
vitaminRetinol
- Standard dose
- 700 mcg RAE
- Timing
- With a meal
Fat-soluble — take with a meal.
Upper limit: 3000 mcg RAE
Add to trackerVitamin B-Complex
vitaminMixed B vitamins (B1–B12)
- Standard dose
- 1 capsule
- Timing
- Morning
Energising — avoid late in the day.
Upper limit: 2 capsule
Add to trackerVitamin B12
vitaminMethylcobalamin
- Standard dose
- 1000 mcg
- Timing
- Morning
Water-soluble; energising — avoid late in the day.
Upper limit: 5000 mcg
Add to trackerVitamin C
vitaminAscorbic acid
- Standard dose
- 500 mg
- Timing
- Anytime
Split larger doses through the day.
Upper limit: 2000 mg
Add to trackerVitamin D3
vitaminCholecalciferol
- Standard dose
- 2000 IU
- Timing
- Morning
Fat-soluble — take with a meal containing some fat.
Upper limit: 4000 IU
Add to trackerVitamin E
vitamind-alpha-tocopherol
- Standard dose
- 15 mg
- Timing
- With a meal
Fat-soluble — take with a meal.
Upper limit: 1000 mg
Add to trackerVitamin K2
vitaminMenaquinone-7 (MK-7)
- Standard dose
- 100 mcg
- Timing
- With a meal
Fat-soluble — often paired with Vitamin D3.
Upper limit: 360 mcg
Add to trackerZinc
mineralZinc picolinate
- Standard dose
- 15 mg
- Timing
- With a meal
Take with food to reduce nausea.
Upper limit: 40 mg
Add to tracker
Reference information only. Doses are general adult intake examples; they are not medical advice. Consult a qualified clinician before changing any regimen.