Goal planner
Pick a goal to see a prioritized set of supplements, common dosage ranges and sample products.
A simple base that fills gaps everyday meals may miss.
Recommended amount
1 serving / day
Role for this goal: Covers several common gaps at once.
Common range1 labeled serving1× / dayUsually with a mealBest with foodSample products
Recommended amount
1,000–2,000 IU / day
Role for this goal: For those who spend much time indoors.
Common range1,000–2,000 IU (25–50 µg) / day1× / dayWith a meal (fat-soluble)Best with foodThe upper intake level for adults is about 4,000 IU (100 µg)/day.
Sample products
Recommended amount
500–1,000 mg EPA+DHA / day
Role for this goal: Omega-3 for those who eat little fish.
Common range500–1,000 mg EPA+DHA / day1–2× / dayUsually with a mealBest with foodRecommended amount
5–10 g / day added
Role for this goal: For diets low in fiber.
Common range5–10 g / day (added)1–2× / dayWith plenty of waterSample 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: You don't need everything at once — start with the core and add as needed.
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.