Common Nutrient Guidelines

Note: Upper limit (UL) with Risks Highlighted  ⚠

Açai fruit extract

• Benefits: Anthocyanin antioxidants; vascular/skin support.

• Risks: Generally safe; possible GI upset/allergy.

• Dose: 300–1,000 mg/day extract.

• UL: None.

• Best time: Morning or early afternoon for antioxidant support.

• How to take: With food to improve absorption of fat-soluble antioxidants.

• Drug interactions: May enhance effects of antihypertensives and anticoagulants (theoretical due to polyphenols).

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Acid protease (enzyme)

• Benefits: Assists protein digestion in acidic environment.

• Risks: GI irritation if excessive.

• Dose: Per product (50–250 mg/meal in blends).

• UL: None.

• Best time: Immediately before or with protein-containing meals.

• How to take: With water at start of meal.

• Drug interactions: May theoretically enhance absorption of certain medications; avoid with antacids/PPIs near dosing.

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Agave inulin

• Benefits: Prebiotic fiber; supports gut microbiome and regularity.

• Risks: Gas/bloating if increased quickly.

• Dose: 5–10 g/day (titrate).

• UL: None.

• Best time: Morning or with meals to aid digestion and satiety.

• How to take: Mix with water, smoothies, or sprinkle on food. Increase gradually.

• Drug interactions: May affect absorption rate of oral medications if taken together—space by 1–2 hours.

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Alpha lipoic acid

• Benefits: Antioxidant; supports neuropathy symptoms; insulin sensitivity.

• Risks: May lower blood glucose; GI upset.

• Dose: 300–600 mg/day.

• UL: None.

• Best time: 30 min before meals (empty stomach) for best absorption.

• How to take: With water; avoid taking with minerals (calcium, magnesium, iron) which reduce absorption.

• Drug interactions: May enhance effects of antidiabetic drugs (hypoglycemia risk); theoretical additive antioxidant effects with other supplements.

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American ginseng root extract (Panax quinquefolius)

• Benefits: Adaptogen; fatigue/stress support; may aid glycemic control.

• Risks: Insomnia, nervousness; interacts with anticoagulants/hypoglycemics.

• Dose: 200–400 mg/day standardized extract.

• UL: None.

• Best time: Morning or early afternoon (avoid evening to prevent insomnia).

• How to take: With or without food; with breakfast for energy support.

• Drug interactions: May enhance bleeding risk with anticoagulants/antiplatelets; additive glucose-lowering with antidiabetics.

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Amylase (enzyme)

• Benefits: Breaks down starch to simpler sugars.

• Risks: GI discomfort if excessive or intolerant.

• Dose: Per product with meals.

• UL: None.

• Best time: With carbohydrate-containing meals.

• How to take: With first few bites of food; swallow with water.

• Drug interactions: No major direct interactions, but avoid concurrent use with enzyme-degrading drugs.

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Amyloglucosidase (glucoamylase)

• Benefits: Breaks down starch to glucose.

• Risks: GI discomfort if excessive.

• Dose: Per product with meals.

• UL: None.

• Best time: With carbohydrate-rich meals.

• How to take: Take at meal start with water.

• Drug interactions: None significant known.

Andrographis leaf extract

• Benefits: Immune/upper respiratory support.

• Risks: GI upset; rare taste disturbance; allergy; possible fertility effects at high dose.

• Dose: 300–1,200 mg/day standardized extract short term.

• UL: None.

• Best time: With meals to reduce GI upset.

• How to take: With water and food; short-term use only.

• Drug interactions: May interact with anticoagulants, antihypertensives, and fertility-related medications.

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Apple fruit (polyphenols/fiber)

• Benefits: Cardiometabolic and antioxidant support.

• Risks: Generally safe; FODMAP sensitivity possible.

• Dose: Extracts 300–600 mg polyphenols/day; whole fruit ad libitum.

• UL: None.

• Best time: Any time; ideally with meals to slow glucose absorption.

• How to take: Whole fruit or extract capsules with water.

• Drug interactions: May affect absorption of some medications due to fiber (e.g., thyroid meds, antibiotics)—space dosing by 2 hours.

Artichoke leaf extract

• Benefits: Dyspepsia relief; lipid support.

• Risks: Avoid with bile duct obstruction; GI upset.

• Dose: 1,200–1,800 mg/day standardized extract.

• UL: None.

• Best time: Before or with meals for digestive benefits.

• How to take: With water, preferably before a fatty meal.

• Drug interactions: May interact with bile acid–binding drugs; theoretical additive effect with lipid-lowering meds.

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Ascophyllum nodosum extract (seaweed)

• Benefits: Iodine source; polyphenol antioxidants.

• Risks: Excess iodine → thyroid dysfunction; heavy-metal contamination risk.

• Dose: Use to meet ~150 mcg/day iodine total.

• UL: 1,100 mcg/day iodine.

• Best time: Morning with breakfast.

• How to take: With food to reduce risk of stomach irritation.

• Drug interactions: May interact with thyroid medications (levothyroxine, antithyroid drugs); caution with anticoagulants due to potential seaweed-derived compounds.

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Ashwagandha root extract ⚠

• Benefits: Stress/anxiety reduction; sleep; small strength gains.

• Risks: Drowsiness; thyroid stimulation; rare liver injury; avoid in pregnancy.

• Dose: 300–600 mg/day (~5% withanolides).

• UL: None.

• Best time: Evening or before bed for relaxation/sleep support.

• How to take: With water or warm milk; with food to reduce GI upset.

• Drug interactions: May interact with sedatives, thyroid medications, immunosuppressants, and antihypertensives.

Bacillus coagulans BC99®

• Benefits: Supports gut balance; digestion; immune modulation.

• Risks: Gas/bloating initially; avoid in severe immunosuppression without supervision.

• Dose: 1–10 billion CFU/day (combined total with DE111).

• UL: None.

• Best time: Morning or with first meal.

• How to take: With water or food; avoid very hot liquids which may kill bacteria.

• Drug interactions: May reduce absorption of antibiotics if taken together—space at least 2 hours apart.

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Bacillus subtilis DE111®

• Benefits: Digestive and immune support.

• Risks: Same as above.

• Dose: 1–10 billion CFU/day.

• UL: None.

• Best time: Morning or with first meal.

• How to take: With water or food; avoid hot beverages at time of dosing.

• Drug interactions: Same as above—separate from antibiotics by 2 hours.

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Beet root

• Benefits: Dietary nitrates → ↑ nitric oxide; exercise/BP support.

• Risks: Hypotension; kidney stone risk (oxalates).

• Dose: 250–500 ml juice or ~500 mg nitrate equivalent pre-exercise.

• UL: None.

• Best time: 1–2 hours before exercise for performance benefits.

• How to take: As juice, powder, or capsules; with or without food.

• Drug interactions: May enhance effects of antihypertensives and nitrates; caution with PDE-5 inhibitors (e.g., sildenafil).

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Berberine HCl ⚠

• Benefits: Glycemic and lipid support (AMPK activation).

• Risks: GI cramps/diarrhea; CYP3A4/P-gp interactions; avoid in pregnancy.

• Dose: 500 mg 2–3×/day with meals.

• UL: None.

• Best time: With meals to reduce GI upset and improve absorption.

• How to take: With water and food.

• Drug interactions: May interact with cyclosporine, anticoagulants, antidiabetic drugs, and medications metabolized by CYP3A4 or P-gp.

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Biotin (Vitamin B7)

• Benefits: Carboxylase cofactor; hair/skin/nails.

• Risks: Interferes with certain lab tests (thyroid, troponin).

• Dose: 30 mcg/day.

• UL: None.

• Best time: Morning.

• How to take: With or without food; avoid taking right before lab blood draws due to test interference.

• Drug interactions: May interfere with lab results but few direct drug interactions.

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Blueberry fruit

• Benefits: Anthocyanin antioxidants; cognitive/vascular benefits.

• Risks: Very safe; mild GI upset possible.

• Dose: 300–600 mg anthocyanins/day; whole berries ad libitum.

• UL: None.

• Best time: Any time of day.

• How to take: Fresh, frozen, juice, or capsule form; with or without food.

• Drug interactions: May theoretically enhance anticoagulant effects due to vitamin K modulation.

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Boron amino acid complex

• Benefits: Bone/mineral metabolism; possible cognitive support.

• Risks: High intakes may cause nausea, dermatitis.

• Dose: 3–6 mg/day.

• UL: 20 mg/day.

• Best time: Morning with food.

• How to take: With meals to reduce GI upset.

• Drug interactions: May influence magnesium, calcium, and vitamin D metabolism; no major direct drug interactions reported.

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Calcium (Calcium citrate, Calcium phosphate)

• Benefits: Bone/teeth; muscle contraction; nerve transmission.

• Risks: Kidney stones, constipation; reduces Fe/Zn absorption if co-dosed.

• Dose: 1,000–1,300 mg/day total.

• UL: 2,500 mg/day (19–50y); 2,000 mg/day (≥51y).

• Best time: Split doses; morning and evening for best absorption.

• How to take: With food (calcium carbonate) or without (calcium citrate); avoid taking with iron supplements.

• Drug interactions: May reduce absorption of thyroid hormone, tetracycline, quinolone antibiotics—space by at least 4 hours.

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Calcium citrate / Calcium phosphate (electrolyte blend)

• Benefits: Bone/teeth; citrate gentle on GI.

• Risks: Same as above for calcium (kidney stones, constipation; reduces Fe/Zn absorption).

• Dose: Use to reach total calcium needs (~1,000–1,300 mg/day).

• UL: As above.

• Best time: Split doses; morning and evening.

• How to take: Calcium citrate can be taken with or without food; calcium phosphate is best with food. Avoid combining with high-iron meals or supplements.

• Drug interactions: Same as calcium above — can bind and reduce absorption of thyroid meds, tetracyclines, quinolones; separate by 4 hours.

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Carrot root (β-carotene)

• Benefits: Pro-vitamin A; antioxidant.

• Risks: High-dose β-carotene not advised for smokers (↑ lung cancer risk).

• Dose: Food-based preferred; supplements vary.

• UL: Applies to preformed vitamin A, not β-carotene from food.

• Best time: With meals containing fat to enhance absorption.

• How to take: Fresh, cooked, or as supplement; always with dietary fat for best absorption.

• Drug interactions: Few known; may interact with high-dose vitamin A supplements.

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Cellulase (enzyme)

• Benefits: Breaks down plant cellulose; aids fiber digestion.

• Risks: GI gas/loose stools if excessive.

• Dose: Per product with meals.

• UL: None.

• Best time: With high-fiber meals.

• How to take: At the start of a meal; swallow with water.

• Drug interactions: No major interactions; avoid concurrent enzyme-degrading medications.

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Chaga mushroom

• Benefits: Antioxidant/immune support (beta-glucans).

• Risks: Oxalate content high; theoretical anticoagulant interactions.

• Dose: 500–1,500 mg/day extract.

• UL: None.

• Best time: Morning or early afternoon.

• How to take: With hot water as tea, capsule, or powder; avoid very late in the day if stimulating.

• Drug interactions: May enhance effects of anticoagulants, antiplatelet drugs, and hypoglycemics.

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Choline (Choline bitartrate)

• Benefits: Cell membranes; acetylcholine; liver fat export.

• Risks: Fishy odor, hypotension, sweating, GI upset in excess.

• Dose: 425–550 mg/day.

• UL: 3,500 mg/day.

• Best time: Morning for cognitive and liver support.

• How to take: With food to improve absorption.

• Drug interactions: May interact with anticholinergic medications; additive effects with acetylcholinesterase inhibitors.

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Chromium (Chromium picolinate)

• Benefits: Insulin co-factor; glucose metabolism.

• Risks: Very high intakes: rare liver/kidney issues; drug interactions possible.

• Dose: 25–35 mcg/day.

• UL: None.

• Best time: With meals for best absorption and to support post-meal glucose control.

• How to take: With water and food.

• Drug interactions: May enhance effects of insulin or oral hypoglycemics.

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Cinnamon bark (C. cassia)

• Benefits: Glycemic support; antioxidant.

• Risks: Coumarin content may affect liver; anticoagulant caution.

• Dose: Powder 1–3 g/day or extract 120–240 mg/day.

• UL: None.

• Best time: With meals, especially carbohydrate-rich meals.

• How to take: Sprinkle on food, brew as tea, or take in capsule form.

• Drug interactions: May increase bleeding risk with anticoagulants; additive glucose-lowering with antidiabetics.

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Citrus bioflavonoids

• Benefits: Antioxidants; vascular/capillary support; enhance vitamin C.

• Risks: Rare GI upset; theoretical drug interactions.

• Dose: 250–1,000 mg/day.

• UL: None.

• Best time: With meals to improve absorption and reduce GI upset.

• How to take: With water and food; often combined with vitamin C supplements.

• Drug interactions: May affect metabolism of certain medications via CYP enzymes.

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Citric acid

• Benefits: Improves mineral solubility; flavor/acidifier; metabolic role.

• Risks: Dental erosion/GERD in sensitive users at high intakes.

• Dose: Per product.

• UL: None.

• Best time: Any time; with meals if prone to reflux.

• How to take: Dilute in water or consume as part of food/supplement formulation.

• Drug interactions: May alter absorption of certain medications by changing stomach pH.

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Coenzyme Q10 (Ubiquinone) ⚠

• Benefits: Mitochondrial energy production; supports heart failure/migraine prevention.

• Risks: GI upset; may reduce warfarin effect (monitor INR).

• Dose: 100–200 mg/day (divided).

• UL: None.

• Best time: Morning or with the meal containing the most fat for optimal absorption.

• How to take: Always with dietary fat for best absorption.

• Drug interactions: May reduce effectiveness of warfarin; possible interaction with certain chemotherapy drugs.

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Copper (Copper citrate)

• Benefits: Enzymes (SOD, cytochrome c oxidase); iron metabolism.

• Risks: GI upset, liver damage; Wilson’s disease risk.

• Dose: 0.9 mg/day.

• UL: 10 mg/day.

• Best time: Morning or with a meal.

• How to take: With food to reduce stomach upset; avoid taking with high-dose zinc at the same time.

• Drug interactions: Can reduce absorption of tetracyclines, fluoroquinolones; zinc competes for absorption.

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Cranberry fruit extract (PACs)

• Benefits: Reduces recurrent UTI risk.

• Risks: Kidney stone risk (oxalates); warfarin interaction case reports.

• Dose: ~36 mg PACs/day.

• UL: None.

• Best time: Morning with breakfast or divided doses.

• How to take: With water or juice; capsules also available.

• Drug interactions: May increase bleeding risk with warfarin; possible effect on CYP metabolism.

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Creatine:

• Benefits: 

• Risks: 

• Dose: 

• UL: 

• Best time: 

• How to take: 

• Drug interactions: 

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Dandelion root

• Benefits: Digestive and mild diuretic traditional support; liver aid.

• Risks: Allergy (ragweed family); gallbladder/bile duct disease caution.

• Dose: 2–8 g/day dried root; extracts per label.

• UL: None.

• Best time: Morning or early afternoon to avoid nocturia.

• How to take: As tea, capsules, or tincture; with or without food.

• Drug interactions: May increase effects of diuretics; caution with potassium-sparing drugs.

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Elderberry fruit extract

• Benefits: Immune support; may shorten cold/flu duration.

• Risks: Uncooked berries toxic; GI upset.

• Dose: 700–1,000 mg/day extract.

• UL: None.

• Best time: At first sign of cold symptoms; can be taken morning or evening.

• How to take: With or without food; often in syrup or capsule form.

• Drug interactions: Possible additive effects with immune-modulating drugs.

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Fermented sugarcane extract (Reb M, stevia)

• Benefits: Natural non-caloric sweetener; minimal glycemic impact.

• Risks: High intakes may cause GI discomfort; rare allergy.

• Dose: Use to taste; ADI for steviol glycosides ~4 mg/kg/day.

• UL: None.

• Best time: Any time of day.

• How to take: As a sweetener in drinks or foods.

• Drug interactions: Generally minimal; may alter insulin sensitivity in rare cases.

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Fucoidan

• Benefits: Immune modulation; anti-inflammatory/antioxidant.

• Risks: Iodine exposure; theoretical anticoagulant effects.

• Dose: 100–500 mg/day.

• UL: None.

• Best time: Morning or with meals.

• How to take: With water; in capsules or powder form.

• Drug interactions: May increase bleeding risk with anticoagulants.

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Fucus vesiculosus extract (bladderwrack)

• Benefits: Iodine source; thyroid support.

• Risks: Excess iodine → thyroid issues; drug interactions possible.

• Dose: Varies; ensure total iodine within RDA.

• UL: 1,100 mcg/day iodine.

• Best time: Morning.

• How to take: With water and food.

• Drug interactions: Interacts with thyroid medications (levothyroxine, antithyroid drugs).

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Ginger root ⚠

• Benefits: Antiemetic; mild anti-inflammatory; dyspepsia relief.

• Risks: Bleeding risk with anticoagulants at high doses; reflux/heartburn.

• Dose: 500–2,000 mg/day extract.

• UL: None.

• Best time: Before meals for nausea, or with meals for digestion.

• How to take: As tea, capsule, or fresh; take with food if sensitive.

• Drug interactions: Additive bleeding risk with warfarin, aspirin, NSAIDs.

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Ginkgo biloba leaf extract ⚠

• Benefits: Cognitive/vascular support (mixed evidence).

• Risks: Bleeding risk with anticoagulants/antiplatelets; seizure risk with seeds.

• Dose: 120–240 mg/day standardized extract.

• UL: None.

• Best time: Morning or midday to avoid insomnia.

• How to take: With food to reduce GI upset.

• Drug interactions: May increase bleeding risk; interacts with anticoagulants, antiplatelets, SSRIs.

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Grape seed extract

• Benefits: Antioxidant; vascular function; edema reduction.

• Risks: Bleeding risk theoretical with anticoagulants; headache/GI upset.

• Dose: 100–300 mg/day standardized OPCs.

• UL: None.

• Best time: Morning or with meals.

• How to take: With water and food.

• Drug interactions: May increase bleeding risk with anticoagulants; possible CYP450 interactions.

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Grape skin extract ⚠

• Benefits: Polyphenols (incl. resveratrol) for endothelial/antioxidant support.

• Risks: GI upset at high doses; anticoagulant/CYP interactions possible.

• Dose: 100–500 mg/day polyphenol extract.

• UL: None.

• Best time: Morning with breakfast.

• How to take: With food to enhance absorption of polyphenols.

• Drug interactions: May increase bleeding risk with anticoagulants; interacts with CYP3A4 drugs.

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Green tea leaf extract ⚠

• Benefits: Antioxidant; modest metabolic support.

• Risks: High EGCG doses → liver injury; avoid ≥800 mg EGCG/day; take with food.

• Dose: EGCG 200–400 mg/day with meals.

• UL: Safety concern ≥800 mg EGCG/day (EFSA).

• Best time: Morning or early afternoon to avoid insomnia.

• How to take: With food to protect liver and enhance tolerability.

• Drug interactions: May interact with beta-blockers, anticoagulants, and stimulant medications.

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Guar fiber (partially hydrolyzed guar gum)

• Benefits: Soluble fiber; satiety; glycemic control; regularity.

• Risks: Gas/bloating if increased rapidly; take with fluids to avoid choking.

• Dose: 5–15 g/day (titrate).

• UL: None.

• Best time: With meals for satiety and blood sugar control.

• How to take: Mix into water, smoothies, or soft foods; increase slowly.

• Drug interactions: May slow absorption of oral medications — space by 2 hours.

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Haematococcus pluvialis (astaxanthin)

• Benefits: Strong antioxidant; skin/eye fatigue support.

• Risks: Generally well tolerated; orange skin tint rarely.

• Dose: 4–12 mg/day astaxanthin.

• UL: None.

• Best time: With meals containing fat.

• How to take: In capsule or oil-based softgel for best absorption.

• Drug interactions: May have additive effects with antioxidant supplements.

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Iodine (Potassium iodide) ⚠

• Benefits: Thyroid hormone synthesis.

• Risks: Excess → hyper/hypothyroidism; caution with thyroid disease.

• Dose: 150 mcg/day.

• UL: 1,100 mcg/day.

• Best time: Morning, ideally with breakfast.

• How to take: With or without food; often part of multivitamins.

• Drug interactions: Interacts with levothyroxine, antithyroid drugs, potassium-sparing diuretics.

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L-citrulline

• Benefits: ↑ Nitric oxide; exercise/endothelial support.

• Risks: GI discomfort at high doses.

• Dose: 3–6 g/day.

• UL: None.

• Best time: 30–60 minutes before exercise for performance; morning for circulation support.

• How to take: On empty stomach with water.

• Drug interactions: May enhance effects of nitrates or antihypertensive drugs.

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L-glutamine

• Benefits: Gut barrier fuel; immune/muscle recovery.

• Risks: GI upset; caution in severe liver disease.

• Dose: 5–10 g/day (divided).

• UL: None.

• Best time: Between meals or post-exercise.

• How to take: Mix powder with water or juice; take away from protein for gut repair benefits.

• Drug interactions: May interact with cancer therapies (consult oncologist).

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L-isoleucine (BCAA)

• Benefits: Muscle recovery; part of BCAA trio.

• Risks: GI upset; caution with levodopa.

• Dose: In BCAA blends, 5–10 g total around exercise.

• UL: None.

• Best time: Before or after exercise.

• How to take: With water or sports drink; can be combined with leucine and valine.

• Drug interactions: May reduce effectiveness of levodopa in Parkinson’s disease.

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L-leucine (BCAA)

• Benefits: Triggers muscle protein synthesis (MPS).

• Risks: Excess chronic intake not advised; GI upset.

• Dose: 2–3 g per serving to trigger MPS.

• UL: None.

• Best time: Post-exercise or with meals containing protein.

• How to take: With food or in a protein shake.

• Drug interactions: Same as other BCAAs — possible interference with levodopa.

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L-lysine HCl

• Benefits: Protein synthesis; may reduce HSV recurrence.

• Risks: GI upset at high doses.

• Dose: 500–3,000 mg/day.

• UL: None.

• Best time: On empty stomach for antiviral effects; with meals for general use.

• How to take: With water; separate from high-arginine foods if using for HSV management.

• Drug interactions: May increase absorption of calcium supplements.

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L-proline

• Benefits: Collagen synthesis; connective tissue support.

• Risks: Generally well tolerated.

• Dose: 500–1,000 mg/day typical supplemental.

• UL: None.

• Best time: Any time of day.

• How to take: With or without food; often paired with vitamin C for collagen support.

• Drug interactions: None significant known.

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L-taurine

• Benefits: Osmolyte; cardiovascular and exercise support.

• Risks: Rare GI upset; theoretical BP effects with meds.

• Dose: 500–2,000 mg/day.

• UL: EFSA considers up to ~3,000 mg/day safe.

• Best time: Morning or pre-exercise for energy; evening for calming effects.

• How to take: With or without food; can be combined with magnesium for relaxation.

• Drug interactions: May enhance effects of antihypertensives or diuretics.

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L-valine (BCAA)

• Benefits: Muscle recovery; energy during exercise.

• Risks: GI upset; same cautions as other BCAAs.

• Dose: In BCAA blends, total 5–10 g around exercise.

• UL: None.

• Best time: Before or after exercise.

• How to take: With water or sports drink; typically in combination with leucine and isoleucine.

• Drug interactions: May reduce effectiveness of levodopa in Parkinson’s disease.

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Lactobacillus casei 327 (FloraSMART®) – postbiotic

• Benefits: Postbiotic metabolites support barrier integrity and comfort.

• Risks: Generally well tolerated; rare allergy.

• Dose: Typical trials: tens–hundreds mg/day (product lists 25 mg).

• UL: None.

• Best time: Morning with breakfast or before bed.

• How to take: With or without food; can be taken alongside probiotics.

• Drug interactions: None significant known.

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Lemon bioflavonoids

• Benefits: Antioxidants; vascular/capillary support; synergy with vitamin C.

• Risks: Generally safe; rare GI upset.

• Dose: 250–1,000 mg/day.

• UL: None.

• Best time: With meals, especially alongside vitamin C.

• How to take: With water or as part of citrus-containing foods/supplements.

• Drug interactions: May mildly affect metabolism of certain drugs (theoretical CYP modulation).

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