Supplement Guide Summary: Dosages & Warnings
Here’s a breakdown of the supplement details provided in the text, focusing on recommended dosages and potential risks:
1. Vitamin D:
* Recommended: 15mcg (600 IU) – 100mcg (4,000 IU)
* Critically important: Recheck levels after 3 months if supplementing.
2. Omega-3 Fatty Acids (Fish Oil, Chia Seeds):
* Recommendation: No established recommended amounts, but FDA limits supplement intake to 5g daily.
* Risks: High doses can increase bleeding/stroke risk. Low-quality products can cause heartburn/nausea. Check label for EPA/DHA content and other ingredients.
* ALA (Flaxseed Oil): 1.1-1.6g for adults.
3. Calcium:
* Recommended: 1,000-1,200mg daily, in doses of 500mg or less.
* Risks: Excessive calcium can cause kidney stones, potential heart disease link (postmenopausal women). Over 1,500mg daily can cause stomach pain/diarrhea.
4. Vitamin C:
* recommended: 500mg – 1,000mg daily (Millstine).
* Risks: Doses exceeding 2,000mg can lead to stomach aches, diarrhea, and kidney stones. Chronic overuse can cause gastrointestinal issues.
5. vitamin B12:
* Recommended: 2.4mcg daily (NIH).
* Risks: Excessive B12 (rare) can cause anxiety, agitation, headaches, and interact with medications. Vitamin B6 can be more toxic.
6. Magnesium:
* Recommended: 300-400mg daily (RDA), with a UL of 350mg from supplements.
Important Note: This is a summary based on the provided text.It’s always best to consult with a healthcare professional before starting any new supplement regimen to determine what’s right for your individual needs and health status.
