Reference Guide

Daily Dosage Guide

Evidence-based mineral and vitamin dosages — maintenance, therapeutic, and upper limits. Sourced from 3,500+ expert videos, not generic RDAs.

Based on expert consensus data from publicly available videos, not medical advice. Always consult your healthcare provider before starting, stopping, or changing any supplement.

How to read this guide

Maintenance

Daily dose for general health if you're not deficient

Therapeutic

Higher dose for targeted benefit or correcting deficiency

Upper Limit

Maximum safe dose per day — do not exceed without medical supervision

Minerals

10 nutrients

Mineral	Maintenance	Therapeutic	Upper Limit	Notes
Magnesium 4.1/5	200–400 mg	400–1,000 mg	800 mg	Glycinate = sleep. Threonate = brain. Citrate = gut. 56% of Americans are deficient.
Zinc 4.2/5	15 mg	30–100 mg	40 mg	Depletes copper above 40mg long-term. Take with food to avoid nausea. Depletes copper at high doses — supplement copper if taking >40mg
Iron 4.0/5	18 mg	45–65 mg	65 mg	ONLY if deficient. Test ferritin first. Both deficiency and excess are harmful. Do NOT supplement without blood work — iron overload is dangerous
Selenium 2.9/5	55 mcg	100–200 mcg	400 mcg	Toxic above 400mcg. 1–2 Brazil nuts/day provides ~200mcg naturally. Toxic above 400mcg — narrow safety margin
Calcium	500 mg	1,000 mg	1,500 mg	Better from food. Needs K2 + D3 to direct calcium to bones, not arteries.
Potassium	200 mg	500 mg	3,500 mg	Pills capped at 99mg by FDA. Get most from food — bananas, avocados, potatoes.
Boron 0.5/5	3 mg	6 mg	20 mg	Supports bone density and testosterone. Under-researched but promising.
Copper	1 mg	2 mg	10 mg	Must supplement if taking long-term zinc above 40mg. Zinc depletes copper.
Iodine	150 mcg	300 mcg	1,100 mcg	Most get enough from iodized salt. Critical for thyroid function.
Chromium	100 mcg	200 mcg	1,000 mcg	Blood sugar regulation. May improve insulin sensitivity.

Magnesium 4.1/5 consensus

Maintenance 200–400 mg

Therapeutic 400–1,000 mg

Upper Limit 800 mg

Glycinate = sleep. Threonate = brain. Citrate = gut. 56% of Americans are deficient.

Zinc 4.2/5 consensus

Maintenance 15 mg

Therapeutic 30–100 mg

Upper Limit 40 mg

Depletes copper above 40mg long-term. Take with food to avoid nausea.

Depletes copper at high doses — supplement copper if taking >40mg

Iron 4.0/5 consensus

Maintenance 18 mg

Therapeutic 45–65 mg

Upper Limit 65 mg

ONLY if deficient. Test ferritin first. Both deficiency and excess are harmful.

Do NOT supplement without blood work — iron overload is dangerous

Selenium 2.9/5 consensus

Maintenance 55 mcg

Therapeutic 100–200 mcg

Upper Limit 400 mcg

Toxic above 400mcg. 1–2 Brazil nuts/day provides ~200mcg naturally.

Toxic above 400mcg — narrow safety margin

Calcium

Maintenance 500 mg

Therapeutic 1,000 mg

Upper Limit 1,500 mg

Better from food. Needs K2 + D3 to direct calcium to bones, not arteries.

Potassium

Maintenance 200 mg

Therapeutic 500 mg

Upper Limit 3,500 mg

Pills capped at 99mg by FDA. Get most from food — bananas, avocados, potatoes.

Boron 0.5/5 consensus

Maintenance 3 mg

Therapeutic 6 mg

Upper Limit 20 mg

Supports bone density and testosterone. Under-researched but promising.

Copper

Maintenance 1 mg

Therapeutic 2 mg

Upper Limit 10 mg

Must supplement if taking long-term zinc above 40mg. Zinc depletes copper.

Iodine

Maintenance 150 mcg

Therapeutic 300 mcg

Upper Limit 1,100 mcg

Most get enough from iodized salt. Critical for thyroid function.

Chromium

Maintenance 100 mcg

Therapeutic 200 mcg

Upper Limit 1,000 mcg

Blood sugar regulation. May improve insulin sensitivity.

Vitamins

8 nutrients

Vitamin	Maintenance	Therapeutic	Upper Limit	Notes
Vitamin D3 3.9/5	600–1,000 IU	2,000–5,000 IU	10,000 IU	Most need 2,000+ IU. Take with fat + K2. Test levels every 3–6 months.
Vitamin K2 (MK-7) 3.0/5	100 mcg	200 mcg	300 mcg	Always pair with D3. Directs calcium to bones instead of arteries.
Vitamin C 3.1/5	250 mg	500–1,000 mg	2,000 mg	Above 1,000mg gets excreted. Better absorbed in smaller, divided doses.
Vitamin B12 3.4/5	250 mcg	1,000 mcg	5,000 mcg	Methylcobalamin form preferred. Vegans and those over 50 need this most.
B Complex	1x daily	2x daily	—	Get methylated forms. Supports energy, mood, and methylation. Reduce B6 if tingling or numbness occurs
Vitamin A	3,000 IU	5,000 IU	10,000 IU	Fat soluble — easy to overdose. Get from food first (liver, sweet potato, carrots). Fat soluble — accumulates in the body. Do not exceed upper limit
Vitamin E	100 IU	400 IU	1,000 IU	May harm at high doses. Mixed tocopherols preferred over synthetic alpha-tocopherol. High doses may increase all-cause mortality in some studies
Folate 2.8/5	400 mcg	800 mcg	1,000 mcg	Methylfolate (5-MTHF), NOT folic acid. Critical for those with MTHFR variants.

Vitamin D3 3.9/5 consensus

Maintenance 600–1,000 IU

Therapeutic 2,000–5,000 IU

Upper Limit 10,000 IU

Most need 2,000+ IU. Take with fat + K2. Test levels every 3–6 months.

Vitamin K2 (MK-7) 3.0/5 consensus

Maintenance 100 mcg

Therapeutic 200 mcg

Upper Limit 300 mcg

Always pair with D3. Directs calcium to bones instead of arteries.

Vitamin C 3.1/5 consensus

Maintenance 250 mg

Therapeutic 500–1,000 mg

Upper Limit 2,000 mg

Above 1,000mg gets excreted. Better absorbed in smaller, divided doses.

Vitamin B12 3.4/5 consensus

Maintenance 250 mcg

Therapeutic 1,000 mcg

Upper Limit 5,000 mcg

Methylcobalamin form preferred. Vegans and those over 50 need this most.

B Complex

Maintenance 1x daily

Therapeutic 2x daily

Upper Limit —

Get methylated forms. Supports energy, mood, and methylation.

Reduce B6 if tingling or numbness occurs

Vitamin A

Maintenance 3,000 IU

Therapeutic 5,000 IU

Upper Limit 10,000 IU

Fat soluble — easy to overdose. Get from food first (liver, sweet potato, carrots).

Fat soluble — accumulates in the body. Do not exceed upper limit

Vitamin E

Maintenance 100 IU

Therapeutic 400 IU

Upper Limit 1,000 IU

May harm at high doses. Mixed tocopherols preferred over synthetic alpha-tocopherol.

High doses may increase all-cause mortality in some studies

Folate 2.8/5 consensus

Maintenance 400 mcg

Therapeutic 800 mcg

Upper Limit 1,000 mcg

Methylfolate (5-MTHF), NOT folic acid. Critical for those with MTHFR variants.

What the Experts Say

Expert-specific dosages, forms, and protocols for each nutrient — sourced from video analysis.

Magnesium

4.1/5

Huberman takes 300–400mg threonate for sleep. Attia takes up to 1g/day from multiple forms. Patrick emphasizes most people need more than RDA.

Recommends

Recommends for Bone Health

Strongly Recommends

Not Explicitly Featured

Strongly Recommends as Foundational

Full Report → Detailed Dosage →

Zinc

4.2/5

Huberman recommends 90–100mg during illness. Hyman lists it among the 4 most critical deficiencies alongside vitamin D, magnesium, and omega-3s.

Recommends for Immune Defense & Fertility

Essential Micronutrient for Testosterone & Immune Health

Key Immune Mineral — Zinc Ionophore Mechanism

Obtains Through Nutrient-Dense Diet

Foundational Mineral — Addresses Widespread Deficiency

Full Report → Detailed Dosage →

Iron

4.0/5

All 5 experts agree: test ferritin before supplementing. Hyman recommends iron bisglycinate for low ferritin. Take with vitamin C, away from calcium and coffee.

Context-Dependent

Recommends Testing & Targeted Supplementation

Warns Against Excess; Supports Deficiency Correction

Actively Supplements Heme Iron

Strongly Recommends Testing & Supplementation

Full Report → Detailed Dosage →

Selenium

Patrick highlights selenium as critical for selenoproteins and antioxidant defense. Hyman recommends it for thyroid support and glutathione production.

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Important Interactions

Zinc + Copper

High-dose zinc (>40mg) depletes copper over time. If you take zinc long-term, add 1–2mg copper.

Vitamin D3 + K2

D3 increases calcium absorption. K2 directs it to bones instead of arteries. Always pair them.

Iron + Vitamin C

Vitamin C dramatically increases iron absorption. Take together if supplementing iron. Avoid taking iron with calcium, tea, or coffee.

Magnesium + Vitamin D

Magnesium is required to activate vitamin D. Without adequate magnesium, vitamin D supplementation is less effective.

Calcium + Iron

Calcium blocks iron absorption. Take them at different times of day — calcium with meals, iron on an empty stomach or with vitamin C.

Folate + B12

These work together for methylation and homocysteine management. Use methylated forms: 5-MTHF + methylcobalamin.

These interactions depend on your specific stack

Some of your supplements may compete for absorption or need specific pairing to work properly.

Go Pro to see interactions & daily schedule

Go Deeper

Dosage Lookup Which Form? Rate My Stack What Should I Take? Consensus Scores

Sources: Dosage ranges compiled from 3,500+ videos featuring Andrew Huberman, Peter Attia, Rhonda Patrick, Bryan Johnson, and Mark Hyman. Maintenance doses reflect general adult recommendations. Therapeutic doses reflect expert-discussed ranges for targeted benefit. Upper limits follow established tolerable upper intake levels. Individual needs vary — always consult a healthcare provider.

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