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Post-workout electrolytes: drink 1.25–1.5× the fluid you lost and aim for 500–700 mg sodium per liter over 2–4 hours.

Most adults take 100–200 mg of coq10 per day; split doses with food improve absorption and some goals use 300 mg.

Most adults take 500–1,000 mg curcumin extract daily with food; keep total curcumin from all sources below 3 mg/kg of body weight.

Most adults do well with 3–5 grams of creatine monohydrate per day; a brief 20 g load just fills stores faster.

For collagen supplements, most adults take 2.5–10 g per day; specific study ranges vary by goal and product type.

Most adults need 150 mcg of iodine per day; pregnancy needs 220 mcg, lactation 290 mcg, and the adult upper limit is 1,100 mcg.

Most adults do well with 1–10 billion CFU probiotics daily; the right dose depends on strain, label guidance, and your reason for taking them.

Adults 19–50 need 1,000 mg of calcium daily; women 51+ and men 71+ need 1,200 mg, with supplements only to fill a real gap.

Daily iron needs range from 8–18 mg for most adults, 27 mg in pregnancy, with a 45 mg upper limit unless your clinician prescribes more.

Most adults need 2.4 mcg of vitamin B12 per day; pregnancy needs 2.6 mcg and lactation 2.8 mcg, from food or supplements.