Reference Guide
Evidence-based mineral and vitamin dosages — maintenance, therapeutic, and upper limits. Built from 3,700+ hours of recorded interviews with 380 researchers and doctors, plus 48,500+ research studies. Not generic RDAs.
Daily dose for general health if you're not deficient
Higher dose for targeted benefit or correcting deficiency
Maximum safe dose per day — do not exceed without medical supervision
| Mineral | Maintenance | Therapeutic | Upper Limit | Notes |
|---|---|---|---|---|
|
Magnesium
Strong consensus for
|
200–400 mg | 400–1,000 mg | 800 mg | Glycinate = sleep. Threonate = brain. Citrate = gut. 56% of Americans are deficient. |
|
Zinc
Leaning for
|
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
Leaning for
|
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
Leaning for
|
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
Leaning for
|
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. |
Glycinate = sleep. Threonate = brain. Citrate = gut. 56% of Americans are deficient.
Depletes copper above 40mg long-term. Take with food to avoid nausea.
Depletes copper at high doses — supplement copper if taking >40mg
ONLY if deficient. Test ferritin first. Both deficiency and excess are harmful.
Do NOT supplement without blood work — iron overload is dangerous
Toxic above 400mcg. 1–2 Brazil nuts/day provides ~200mcg naturally.
Toxic above 400mcg — narrow safety margin
Better from food. Needs K2 + D3 to direct calcium to bones, not arteries.
Pills capped at 99mg by FDA. Get most from food — bananas, avocados, potatoes.
Supports bone density and testosterone. Under-researched but promising.
Must supplement if taking long-term zinc above 40mg. Zinc depletes copper.
Most get enough from iodized salt. Critical for thyroid function.
Blood sugar regulation. May improve insulin sensitivity.
| Vitamin | Maintenance | Therapeutic | Upper Limit | Notes |
|---|---|---|---|---|
|
Vitamin D3
Leaning for
|
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)
Not enough evidence
|
100 mcg | 200 mcg | 300 mcg | Always pair with D3. Directs calcium to bones instead of arteries. |
|
Vitamin C
Leaning for
|
250 mg | 500–1,000 mg | 2,000 mg | Above 1,000mg gets excreted. Better absorbed in smaller, divided doses. |
|
Vitamin B12
Leaning for
|
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
Leaning for
|
400 mcg | 800 mcg | 1,000 mcg | Methylfolate (5-MTHF), NOT folic acid. Critical for those with MTHFR variants. |
Most need 2,000+ IU. Take with fat + K2. Test levels every 3–6 months.
Always pair with D3. Directs calcium to bones instead of arteries.
Above 1,000mg gets excreted. Better absorbed in smaller, divided doses.
Methylcobalamin form preferred. Vegans and those over 50 need this most.
Get methylated forms. Supports energy, mood, and methylation.
Reduce B6 if tingling or numbness occurs
Fat soluble — easy to overdose. Get from food first (liver, sweet potato, carrots).
Fat soluble — accumulates in the body. Do not exceed upper limit
May harm at high doses. Mixed tocopherols preferred over synthetic alpha-tocopherol.
High doses may increase all-cause mortality in some studies
Methylfolate (5-MTHF), NOT folic acid. Critical for those with MTHFR variants.
Each nutrient's main claim gets one verdict, worked out from every counted mention. One dot is one source: a researcher or a study. Tap a dot to see its receipt.
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
Magnesium supplements are worth taking.
8 sources: 6 positive, 2 partly.
Researchers say
6 positive, 2 partly
Mark Hyman, 15 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 16:27 · positive
“magnesium is my number one sleep supplement”
on The Dr. Hyman Show, at 19:28 · positive
“It's one of the most consistently helpful nutrients for sleep. And you can use forms like magnesium glycinate or thrienate.”
on The Dr. Hyman Show, at 06:00 · positive
“take magnesium supplements now this is very important I think most of us do need these”
on The Dr. Hyman Show, at 07:17 · positive
“we need to be taking probably 300 400 milligrams a day I take about 4 or 600 I take it at night”
on The Dr. Hyman Show, at 29:24 · positive
“so magnesium is my first go-to a lot of people are low in magnesium that can cause insomnia”
on The Dr. Hyman Show, at 10:14 · positive
“there's some supplements that can really be helpful um I I like magnesium”
on The Dr. Hyman Show, at 05:18 · positive
“I want you to supplement wisely a highquality multivitamin magnesium vitamin D3 omega-3 fats or fish oil”
on The Dr. Hyman Show, at 27:47 · positive
“magnesium glycinate or magnesium 38 which is some the form that crosses the bloodb brain barrier helps reduce anxiety”
on The Dr. Hyman Show, at 11:40 · positive
“magnesium is one of my favorites to take magnesium before bed two to 400 milligrams”
on The Dr. Hyman Show, at 07:24 · positive
“we need to be taking probably 300 400 milligrams a day i take about four or six hundred”
on The Dr. Hyman Show, at 06:50 · positive
“try some relaxing minerals like magnesium and calcium.”
on The Dr. Hyman Show, at 21:25 · positive
“of all the supplements all the things that I use one of the most important is magnesium”
on The Dr. Hyman Show, at 03:12 · partly
“number two try magnesium take 300 to 600 milligrams of magnesium twice a day in the form of magnesium glycinate or citrate”
on The Dr. Hyman Show, at 06:13 · partly
“magnesium is a very powerful relaxation mineral for the digestive system it helps prevent the reflux”
on The Dr. Hyman Show, at 10:51 · partly
“if you need a little extra help getting asleep you could try magnesium at night”
Dr. Uma Naidoo, on The Dr. Hyman Show, at 59:10
Positive Video · Opinion
Open the tape at 59:10 →“you can certain certainly supplement uh for this”
Dr Michael Breus, 3 mentions on this claim
Positive Video
on Rangan Chatterjee's channel, at 1:28:48 · positive
“So, I start most people on magnesium glycinate um with about 150 to 200 milligrams.”
on The Diary Of A CEO, at 1:40:42 · positive
“So, a lot of people require magnesium supplementation.”
on The Diary Of A CEO, at 1:36:47 · partly
“If you're deficient in vitamin D, magnesium, iron, fix those three things first.”
Rhonda Patrick, 5 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 1:15:58 · positive
“you want to make sure you're getting an organic salt so that would be something like magnesium citrate magnesium malate magnesium um glycinate”
on FoundMyFitness, at 22:46 · positive
“the answer is I hedge my bets I take a supplement that has many different forms of magnesium salts”
on FoundMyFitness, at 23:06 · positive
“ideally increasing leafy greens and also taking a supplement magnesium glycinate citrate malate are”
on The Dr. Hyman Show, at 1:19:02 · partly
“you about three 250 300 milligrams you know is a good is a good range”
on Huberman Lab, at 20:56 · partly
“supplementation with magnesium, it can cause GI distress at like high doses. I personally like to take around 130 or 135 milligrams”
Dr. Matt Walker, on Huberman Lab, at 2:20:10
Positive Video · Opinion
Open the tape at 2:20:10 →“the supplements that I recommend when people ask and for supplement recommendations specifically are magnesium 3 and”
Dr. Gabrielle Lyon, on Huberman Lab, at 2:30:09
Positive Video · Opinion
Open the tape at 2:30:09 →“but yes magnesium supplementation can be very beneficial uh for muscle for brain”
Guy Leschziner, on The Diary Of A CEO, at 1:16:37
Partly Video · Opinion
Open the tape at 1:16:37 →“magnesium so so anecdotally magnesium can help some individuals”
Andrew Huberman, 6 mentions on this claim
Partly Video
on Huberman Lab, at 27:31 · partly
“taking 300 to 400 milligrams of magnesium diglycinate or magnesium 3enate 30 to 60 minutes before sleep can aid them in falling asleep.”
on Huberman Lab, at 1:51:53 · partly
“So for many people, taking 300 to 400 milligrams of magnesium bisglycinate or magnesium threonate, and there I'm referring to the elemental magnesium for you aficionados,”
on Huberman Lab, at 1:13:55 · partly
“For many people, however, taking 145 milligrams of magnesium threonate can be very beneficial.”
on Huberman Lab, at 1:15:04 · partly
“About 5% of people report that magnesium threonate really disrupts their gut. It gives them diarrhea or gastric distress. In which case, don't take it.”
on Huberman Lab, at 1:01:44 · partly
“But magnesium threonate, most people I recommend it to have benefit from it tremendously.”
on Huberman Lab, at 18:15 · partly
“The supplements that I've suggested and that I personally take in order to improve my sleep are magnesium threonate”
Studies show
No study counted yet.
Vitamin D supplements are worth taking.
12 sources: 6 positive, 6 partly.
Researchers say
6 positive, 6 partly
Dr. William Li, 2 mentions on this claim
Positive Video
on Rangan Chatterjee's channel, at 55:25 · positive
“it's a lot easier to get your regular dose of daily vitamin d um by actually just having d3 supplements”
on Rangan Chatterjee's channel, at 58:54 · positive
“it's a lot easier to get your regular dose of daily vitamin d um by actually just having d3 supplements”
Andrew Huberman, on Huberman Lab, at 1:47:13
Positive Video · Opinion
Open the tape at 1:47:13 →“supplementing with anywhere from a th000 to 2,000 IU of vitamin D per day is probably safe for most people”
Dr Vonda Wright, on The Diary Of A CEO, at 1:17:26
Positive Video · Opinion
Open the tape at 1:17:26 →“it's something that everyone should supplement they should get their level checked”
Rhonda Patrick, 2 mentions on this claim
Positive Video
on FoundMyFitness, at 03:22 · positive
“there's a simple solution and that's why I like to talk about and that solution is actually taking a vitamin D supplement.”
on FoundMyFitness, at 42:57 · positive
“I currently supplement with 4,000 IU's per day and my levels are consistently 50 nanograms per”
Mark Hyman, 5 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 40:05 · positive
“the range I usually recommend is two to 5,000 units a day”
on The Dr. Hyman Show, at 06:20 · positive
“it's important to make sure we we get adequate levels of vitamin D probably mostly through supplements”
on The Dr. Hyman Show, at 03:40 · positive
“for most people a good multi fish oil and vitamin D will do the trick”
on The Dr. Hyman Show, at 14:49 · positive
“your dose should be between a th000 to 5,000 units a day some people need 10,000”
on The Dr. Hyman Show, at 02:51 · positive
“i recommend at least a multi official vitamin d”
Andy Galpin, on The Diary Of A CEO, at 22:30
Positive Video · Opinion
Open the tape at 22:30 →“pretty good chance to be effective pretty low risk I'm okay with people really pushing vitamin D”
Elizabeth Boham, on The Dr. Hyman Show, at 12:23
Partly Video · Opinion
Open the tape at 12:23 →“they do better if we support with some supplementation for a period of time”
Dr. Kyle Gillett, on Huberman Lab, at 18:12
Partly Video · Opinion
Open the tape at 18:12 →“if you have deficient vitamin D, and you replace it, then you will optimize your testosterone.”
Roger Seheult, 2 mentions on this claim
Partly Video
on Rangan Chatterjee's channel, at 26:48 · partly
“in all of the patients that i am seeing in the hospital that are coming with cover 19 we're putting them on vitamin d supplementation”
on Rangan Chatterjee's channel, at 15:01 · partly
“supplementation with up to 4 000 international units a day probably would be beneficial especially if you're not able to get a lot of sunlight”
Chris Kresser, on The Dr. Hyman Show, at 15:01
Partly Video · Opinion
Open the tape at 15:01 →“so someone who's obese might need to take 10 000 IU of uh per day of vitamin D just to maintain a normal level yeah versus someone who's lean maybe 2000 IU would be sufficient”
Stuart Phillips, on FoundMyFitness, at 1:36:22
Partly Video · Opinion
Open the tape at 1:36:22 →“Definitely, in the winter months, vitamin D is, yep, absolutely.”
Gordon Lithgow, on FoundMyFitness, at 30:44
Partly Video · Opinion
Open the tape at 30:44 →“it's likely that if you are deficient, you really would benefit from coming up into a sensible range.”
Studies show
No study counted yet.
Vitamin B12 supplements are worth taking.
10 sources: 1 positive, 9 partly.
Researchers say
1 positive, 8 partly
Mark Hyman, 5 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 47:29 · positive
“so taking b6 b12 and folate super important for the brain”
on The Dr. Hyman Show, at 27:42 · positive
“you want to take B vitamins particularly the methylation B vitamins we talked about methyl folate methyl B12”
on The Dr. Hyman Show, at 05:53 · positive
“take extra B6 B12 and folate”
on The Dr. Hyman Show, at 09:59 · partly
“zinc iron vitamin D B12 omega-3 fats these are the common deficiencies we see in vegans so you have to take supplements with it”
on The Dr. Hyman Show, at 12:35 · partly
“you take these acid blocking medications and you take b12 it's not going to work you need to be 12 shot”
Rahul Jandial, 2 mentions on this claim
Partly Video
on Rangan Chatterjee's channel, at 27:49 · partly
“they can supplement if they're choosing to go vegan”
on Rangan Chatterjee's channel, at 03:48 · partly
“They can supplement if they're choosing to go vegan. They you recommend they supplement with something containing and B vitamins”
Giles Yeo, on The Diary Of A CEO, at 1:09:54
Partly Video · Opinion
Open the tape at 1:09:54 →“you have to supplement when you're on a plant-based diet okay you have to supplement certain things vitamin B12”
Tom Frieden, on The Dr. Hyman Show, at 1:24:58
Partly Video · Opinion
Open the tape at 1:24:58 →“I'm not sure that taking vitamin B12 will help, but it's not going to hurt.”
David Perlmutter, on Rangan Chatterjee's channel, at 55:56
Partly Video · Opinion
Open the tape at 55:56 →“methylated folate uh B12 sublingually and a B complex and every once in a while a B12 shot”
James Greenblatt, on The Dr. Hyman Show, at 09:16
Partly Video · Opinion
Open the tape at 09:16 →“vitamin B12 is a pet peeve of mind because our normal range the lab slips might say 220 to 1100 and nobody feels well with a level of 220”
Dr. E, on The Dr. Hyman Show, at 59:17
Partly Video · Opinion
Open the tape at 59:17 →“if their homosysteine is high check that MTHFR and then you support them with B vitamins”
Dr. Chris Palmer, on Huberman Lab, at 2:16:44
Partly Video · Opinion
Open the tape at 2:16:44 →“if you're going to be a vegan or vegetarian please take appropriate supplement”
Dr. Craig Koniver, on Huberman Lab, at 1:23:22
Partly Video · Opinion
Open the tape at 1:23:22 →“if you're going to take a B vitamin take a methylated B vitamin”
Studies show
1 partly
1 cited on tape, not yet checked against the paper
VITACOG, cited on The Dr. Hyman Show, at 1:10:29
Partly Study
Open the tape at 1:10:29 →“when people had a marker in their blood called homocyine homoyine is high the people that took B complex vitamins B12 folic acid”
Boron is worth taking.
9 sources: 4 positive, 4 partly, 1 negative.
Researchers say
1 positive, 1 partly
James DiNicolantonio, on The Dr. Hyman Show, at 50:45
Positive Video · Opinion
Open the tape at 50:45 →“lacking boron and manganese because those nutrients are very very difficult to source in the so diet those would be great to take”
Dr. Kyle Gillett, 3 mentions on this claim
Partly Video
on Huberman Lab, at 18:22 · partly
“boron can acutely help lower it, usually in a dose of 5 to 12 mg per day. It's not really a sustained effect,”
on Huberman Lab, at 1:12:47 · partly
“So if you have a very high SHBG, boron can acutely help lower it”
on Huberman Lab, at 1:57:36 · partly
“so a lot of people take boron because it's probably not going to hurt and it will lower SHBG”
Studies show
3 positive, 3 partly, 1 negative
7 papers we read
Trial or observed group, J Trace Elem Med Biol, 2011, PMID 21129941
Positive Study
Read the paper on PubMed →After one week (in samples taken at 8.00 A.M, only), the mean plasma free testosterone increased and the mean plasma estradiol decreased significantly.
Controlled trial, Clin Interv Aging, 2014, PMID 24940052
Positive Study
Read the paper on PubMed →This comparative double-blind study has confirmed the effect of CFB, showing significant improvements in knee discomfort and function over a period of 2 weeks.
Controlled trial, Biol Trace Elem Res, 2015, PMID 25433580
Positive Study
Read the paper on PubMed →Consequently, CFB exerts beneficial effects on these subclinical blood markers within a healthy population.
Controlled trial, Biol Trace Elem Res, 2011, PMID 21607703
Partly Study
Read the paper on PubMed →This study presents preliminary results that require further experimentation.
Controlled trial, J Trace Elem Med Biol, 2022, PMID 35183882
Partly Study
Read the paper on PubMed →However, we did not observe significant differences among groups post-intervention, in terms of hemoglobin concentrations and platelet count, in our study.
Trial or observed group, Biol Trace Elem Res, 1997, PMID 9197924
Partly Study
Read the paper on PubMed →However, there was no difference in plasma lipids or the oxidizability of low-density lipoprotein.
Other primary study, Br J Nutr, 1993, PMID 8329361
Negative Study
Read the paper on PubMed →Changing B intake from 0.33 to 3.33 mg/d had no effect on minerals, steroids or crosslinks.
Zinc supplements are worth taking.
6 sources: 2 positive, 4 partly.
Researchers say
2 positive, 4 partly
Paolo Torlione, on The Dr. Hyman Show, at 56:15
Positive Video · Opinion
Open the tape at 56:15 →“important and adding to zinc and vitamin D I believe very much in quarter team”
Dr. Paolo Tordiglione, on The Dr. Hyman Show, at 00:21
Positive Video · Opinion
Open the tape at 00:21 →“supplements is so important especially in the in the preliminary uh preventing approach which is um which is important and adding to zinc”
Mark Hyman, 17 mentions on this claim
Partly Video
on The Dr. Hyman Show, at 07:51 · positive
“there's certain supplements can be helpful evening primrose oil maybe a thousand to 1500 milligrams a day zinc about 30 milligrams a day”
on The Dr. Hyman Show, at 01:30 · positive
“take zinc I take vitamin C I take herbs I take Chinese mushrooms like Mitaki shitaki RI these are all great cocktails you can use”
on The Dr. Hyman Show, at 05:19 · positive
“take zinc I take vitamin C I take herbs I take Chinese mushrooms like Mitaki shitaki Rishi these are all great cocktails you can use”
on The Dr. Hyman Show, at 51:54 · positive
“you might want to take a little extra zinc a little extra vitamin C omega-3 fats”
on The Dr. Hyman Show, at 03:27 · positive
“vitamin A glutamine zinc these are all helpful in repairing the gut lining”
on The Dr. Hyman Show, at 18:56 · positive
“i'll often recommend eating promozoil fish oil zinc vitamin a um and that can be really really helpful”
on The Dr. Hyman Show, at 03:30 · partly
“I also recommend you add a number of supplements that can help support your adrenals vitamins and minerals just a good multivitamin vitamin C zinc”
on The Dr. Hyman Show, at 05:48 · partly
“use gut healing nutrients like glutamine and zinc which can help repair your gut lining”
on The Dr. Hyman Show, at 04:51 · partly
“take gut healing nutrients things like zinc and glutamine that can help to repair the gut lining”
on The Dr. Hyman Show, at 06:52 · partly
“you can have something called zinc carnosine carnosine is really important also in helping the digestive function”
on The Dr. Hyman Show, at 02:52 · partly
“use other gut healing nutrients like glutamine and zinc and fish oil”
on The Dr. Hyman Show, at 21:50 · partly
“you might need certain supplements as well things like zinc”
on The Dr. Hyman Show, at 27:14 · partly
“you can get high take zinc supplements that actually can correct copper excess”
on The Dr. Hyman Show, at 06:49 · partly
“things like glutamine and omega-3 fats and vitamin A and zinc these all help repair the gut lining”
on The Dr. Hyman Show, at 07:36 · partly
“we repair the gut with the right nutrients vitamin A and zinc and fish oil and glutamine”
on The Dr. Hyman Show, at 08:50 · partly
“zinc uh if zinc is low for example it can contribute to eczema acne and other rashes”
on The Dr. Hyman Show, at 02:45 · partly
“Fu little nutrients fish oil vitamin C zinc a few simple things helped her body restore and rebalance”
Dr. Roger Seheult, on FoundMyFitness, at 1:58:32
Partly Video · Opinion
Open the tape at 1:58:32 →“I'm also taking zinc, but you want to make sure that you don't take too much zinc.”
Dr. Mindy Pelz, on The Diary Of A CEO, at 1:39:25
Partly Video · Opinion
Open the tape at 1:39:25 →“for men I would say the most important supplement I mean there's a lot of them um but for hormones zinc because zinc makes testosterone”
Elizabeth Boham, on The Dr. Hyman Show, at 42:42
Partly Video · Opinion
Open the tape at 42:42 →“things to help with healing the digestive system zinc and glutamine”
Studies show
No study counted yet.
Folate supplements are worth taking.
6 sources: 6 partly.
Researchers say
5 partly
Mark Hyman, 7 mentions on this claim
Partly Video
on The Dr. Hyman Show, at 07:37 · positive
“you can take extra supplements to help support proper homocysteine and b12 metabolism like folate b6 and b12”
on The Dr. Hyman Show, at 05:51 · positive
“take an omega-3 fat supplement take extra B6 B12 and folate”
on The Dr. Hyman Show, at 21:48 · positive
“i gave her a high dose of methylfolate and b6 and the whole cocktail of methylation support”
on The Dr. Hyman Show, at 20:35 · partly
“you want to take the pre-formed methyl folate”
on The Dr. Hyman Show, at 07:00 · partly
“five methyl folate so you need to take the pre-formed version as a supplement”
on The Dr. Hyman Show, at 04:43 · partly
“the b vitamins b6 folate and b12 are critical for regulating all these methylation pathways and if they're if they're insufficient for you”
on The Dr. Hyman Show, at 08:21 · partly
“a perfectly formed beautiful little 10 month old baby that occurred only because she actually found out about this and took the right vitamin”
Gary Brecka, on The Diary Of A CEO, at 11:14
Partly Video · Opinion
Open the tape at 11:14 →“it's very easy to supplement with methylfolate and very inexpensive I might add to supplement with methylfolate”
Kelly LeVeque, on The Dr. Hyman Show, at 33:28
Partly Video · Opinion
Open the tape at 33:28 →“you're looking for five um the for the active form of folate versus folic acid”
Tommy Wood, on Rangan Chatterjee's channel, at 12:23
Partly Video · Opinion
Open the tape at 12:23 →“any diet that has a a reasonable number of whole foods, plants, vegetables, eggs, meat, fish will have enough of those probably.”
Dr. Craig Koniver, on Huberman Lab, at 1:22:55
Partly Video · Opinion
Open the tape at 1:22:55 →“the best way to lower that number is taking ample methylated B vitamins”
Studies show
1 partly
1 cited on tape, not yet checked against the paper
VITACOG, cited on The Dr. Hyman Show, at 1:10:30
Partly Study
Open the tape at 1:10:30 →“homoyine is high the people that took B complex vitamins B12 folic acid and a tiny little bit of B6 those people not only”
Vitamin C supplements are worth taking.
5 sources: 1 positive, 3 partly, 1 neutral.
Researchers say
1 positive, 3 partly, 1 neutral
Mark Hyman, 4 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 01:30 · positive
“I take vitamin C I take herbs I take Chinese mushrooms like Mitaki shitaki RI these are all great cocktails”
on The Dr. Hyman Show, at 05:19 · positive
“I take vitamin C I take herbs I take Chinese mushrooms like Mitaki shitaki Rishi these are all great cocktails you can use to help”
on The Dr. Hyman Show, at 51:54 · positive
“a little extra zinc a little extra vitamin C omega-3 fats that's sort of a basic stack that most people do”
on The Dr. Hyman Show, at 03:34 · partly
“help support your adrenals vitamins and minerals just a good multivitamin vitamin C zinc uh B complex even with B5”
Dr. Andy Galpin, on FoundMyFitness, at 2:10:06
Partly Video · Opinion
Open the tape at 2:10:06 →“We're not just giving it to people besid like a standard like magnesium or omega-3. We will use it judiciously in different things.”
Alan Aragon, on Huberman Lab, at 2:18:56
Partly Video · Opinion
Open the tape at 2:18:56 →“I take vitamin C. Extra vitamin C, a gram a day.”
David Perlmutter, on The Dr. Hyman Show, at 58:14
Partly Video · Opinion
Open the tape at 58:14 →“vitamin c which aids in excreting uric acid your vitamin c has been the darling supplement for gout patients for decades and that would be again about 500 milligrams per day”
Dr. Richard Johnson, on The Dr. Hyman Show, at 56:07
Neutral Video · Their own research
Open the tape at 56:07 →“then we gave them a higher dose of vitamin c which correlates better with the kinds of blood levels that lean people tend to have”
Studies show
No study counted yet.
Iron supplements improve health only in people whose iron is low.
4 sources: 1 positive, 3 partly.
Researchers say
1 positive, 3 partly
Chris Kresser, on The Dr. Hyman Show, at 43:09
Positive Video · Opinion
Open the tape at 43:09 →“I'm not a big fan of iron supplementation typically unless there's a reason you know unless we see that that patient has anemia”
Andrew Huberman, on Huberman Lab, at 1:26:18
Partly Video · Opinion
Open the tape at 1:26:18 →“iron can be toxic, too little means you're anemic. For women, the levels of iron that you want are somewhere between 25 and 100. And for men, somewhere between 30 and 150.”
Dr Michael Breus, on Rangan Chatterjee's channel, at 1:26:48
Partly Video · Opinion
Open the tape at 1:26:48 →“all I do is fix those deficiencies. Sleep gets better and I don't have to do anything else.”
Paula Hillard, on The Drive, at 2:23:10
Partly Video · Opinion
Open the tape at 2:23:10 →“yes if you're correcting deficiencies I think you can make a case for that.”
Studies show
No study counted yet.
Selenium supplements are worth taking.
3 sources: 1 positive, 2 partly.
Researchers say
1 positive, 2 partly
Mark Hyman, 3 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 19:29 · positive
“which are way more powerful so taking the selenium helps boost that”
on The Dr. Hyman Show, at 13:35 · positive
“taking the selenium helps boost that”
on The Dr. Hyman Show, at 22:52 · partly
“many soils are depleted in selenium if we're not taking a multivitamin selenium we often low”
George Papanicolaou, on The Dr. Hyman Show, at 01:33
Partly Video · Opinion
Open the tape at 01:33 →“these are these are common bna all support good healthy thyroid and if you're if you're low in any of those”
Andrew Huberman, 2 mentions on this claim
Partly Video
on Huberman Lab, at 17:54 · partly
“Simple way to do that is to ingest the highest concentration of selenium food that I'm aware of, which is Brazil nuts”
on Huberman Lab, at 05:41 · partly
“most people aren't getting enough selenium because they don't eat foods that are high in selenium”
Studies show
No study counted yet.
Vitamin K2 is worth taking.
2 sources: 2 positive. Fewer than 3 sources so far.
Researchers say
2 positive
Mark Hyman, 3 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 40:30 · positive
“you want to take it with other supplements magnesium which is important for vitamin D3 activation K2 also important”
on The Dr. Hyman Show, at 2:05:21 · positive
“typically we want about 180 micrograms of vitamin k2 in a supplement, and there are many vitamin d supplements that have that k with it”
on The Dr. Hyman Show, at 31:19 · positive
“it has vitamin K2 as well including the mk7 form which is important for your heart”
Chris Kresser, on The Dr. Hyman Show, at 51:50
Positive Video · Opinion
Open the tape at 51:50 →“can be converted into K2 but not always so it's helpful to take vitamin K2”
Studies show
No study counted yet.
No claim on file yet for Calcium, Potassium, Copper, Iodine, Chromium, B Complex, Vitamin A, and Vitamin E.
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High-dose zinc (>40mg) depletes copper over time. If you take zinc long-term, add 1–2mg copper.
D3 increases calcium absorption. K2 directs it to bones instead of arteries. Always pair them.
Vitamin C dramatically increases iron absorption. Take together if supplementing iron. Avoid taking iron with calcium, tea, or coffee.
Magnesium is required to activate vitamin D. Without adequate magnesium, vitamin D supplementation is less effective.
Calcium blocks iron absorption. Take them at different times of day — calcium with meals, iron on an empty stomach or with vitamin C.
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.
Sources: Dosage ranges come from 3,700+ hours of recorded interviews with 380 researchers and doctors, plus 48,500+ research studies. Maintenance doses reflect general adult recommendations. Therapeutic doses reflect ranges discussed on tape for targeted benefit. Upper limits follow established tolerable upper intake levels. Individual needs vary — always consult a healthcare provider.