Goal planner
Pick a goal to see a prioritized set of supplements, common dosage ranges and sample products.
A base for bones, muscle and daily nutrition as the years add up.
Recommended amount
1,000–2,000 IU / day
Role for this goal: A base for bone and muscle health.
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
20–30 g / serving
Role for this goal: Helps maintain muscle mass.
Common range20–30 g / serving1–2× / dayAfter exercise, at breakfast, or as a snackRecommended amount
300–600 mg / day to fill gaps
Role for this goal: Fill dietary shortfalls, not more.
Common range300–600 mg / day (to fill gaps)Split into 1–2 dosesWith meals; avoid large single dosesBest with foodSample 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
100–200 mg / day
Role for this goal: Mind interactions if you take medicines.
Common range100–200 mg / day1× / dayWith a meal (fat-soluble)Best with foodSample products
Recommended amount
1,500 mg / day
Role for this goal: Used by those focused on joints.
Common range1,500 mg / dayOnce, or splitOften with a mealBest with foodSample products
Note: If you take medication or have a condition, ask a professional before starting.
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.