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For a mineral SPF on the face, use about 1/4 teaspoon (two thick finger lengths) and reapply every two hours outdoors.

Match mineral water to your daily fluid needs: about 2–3 liters of beverages for most adults, including water from foods.

About 2,700–3,700 mL of total water per day suits most adults, with needs changing by sex, activity, diet, and climate.

For melatonin dosage, most adults start at 0.5–1 mg 1–2 hours before bed and adjust up to 3 mg if needed.

Most adults start with 0.5–1 mg of melatonin 30–60 minutes before bed; many do fine at 1–3 mg for short-term sleep support.

Most healthy adults need 310–420 mg of magnesium per day from food and supplements; keep supplemental magnesium at or below 350 mg unless advised.

Ashwagandha dosage for adults usually falls between 120–600 mg daily, depending on extract strength, goal, and tolerance.

For lactation, no standard milk thistle dose exists; small trials used silymarin 420 mg/day with mixed results.

Most studies use 140 mg milk thistle extract, 2–3 times daily, standardized to 70–80% silymarin.