Goal planner
Pick a goal to see a prioritized set of supplements, common dosage ranges and sample products.
A set for those who value everyday care from within.
Recommended amount
5–10 g / day
Role for this goal: Commonly used for beauty goals.
Common range5–10 g / day1× / dayAny time; mix into a drinkSample products
Recommended amount
100–500 mg / day
Role for this goal: Everyday nutritional support.
Common range100–500 mg / day1–2× / dayAny time; some split the doseThe upper intake level for adults is about 2,000 mg/day.
Sample products
Recommended amount
8–11 mg / day
Role for this goal: For skin and hair focus — mind the upper limit.
Common range8–11 mg / day1× / dayWith food (empty stomach may cause nausea)Best with foodThe upper intake level for adults is about 40 mg/day.
Sample products
Recommended amount
1 serving / day
Role for this goal: For those focused on gut comfort.
Common range1–10 billion CFU / day (per label)1× / dayDaily consistency mattersSample products
Note: Evidence for beauty claims varies — check labels and the evidence level.
Amounts are common educational ranges based on public reference values and product labels — not individual medical advice. If you have a condition, take medication, or are pregnant or breastfeeding, consult a physician or pharmacist.