Goal planner
Pick a goal to see a prioritized set of supplements, common dosage ranges and sample products.
Support for runners and endurance training.
Recommended amount
1 serving during/after runs
Role for this goal: Replaces electrolytes lost in sweat.
Common range1 labeled serving around exerciseAs needed with activityDuring/after exercise and on hot daysSample products
Recommended amount
5–18 mg / day only if needed
Role for this goal: Some endurance athletes watch iron — test first.
Common range5–18 mg / day (only if needed)1× / dayAbsorbed better on an empty stomach, but can upset itExcess iron can be harmful — professional guidance is recommended.
Sample products
Recommended amount
20–30 g / serving
Role for this goal: Protein for recovery.
Common range20–30 g / serving1–2× / dayAfter exercise, at breakfast, or as a snackRecommended amount
200–400 mg / day
Role for this goal: A mineral active people often watch.
Common range200–400 mg / day1–2× / dayOften taken in the eveningThe tolerable upper intake from supplements is about 350 mg/day for adults.
Sample products
Recommended amount
500–1,000 mg EPA+DHA / day
Role for this goal: For those who eat little fish.
Common range500–1,000 mg EPA+DHA / day1–2× / dayUsually with a mealBest with food
Note: Iron is only for those who need it — avoid self-prescribed daily use.
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.