If your healthcare provider has not already prescribed a dosage for a particular supplement, then it is up to you to figure it out. However, this is easier said than done. Oftentimes, trying to find the right dosage that benefits you feels like solving a riddle without any clues to help you.
Some supplement labels go as far as to tell you the amount you should take, but it may be pretty vague. For example, a product could tell you to take one to three capsules every day. So, what do you do? Do you take one, two, or three? Would taking three cause any side effects? Would taking one make the supplement ineffective? It is all quite confusing.
But you do not need to worry about it anymore. We are here to answer your questions. Let’s dive in!
Why Is Knowing The Dosage Important?
The first thing to think about is why is the dosage for nutraceuticals even important. The answer is that the ingredients used in these supplements, such as herbal extracts, minerals, and vitamins, are quite powerful. They can aid you in filling nutritional gaps and support your overall health. However, taking too little or too much can have a significant impact on how they work. They may even lead to side effects if you take the incorrect dosage.
But the good news is that nutraceutical supplements are more flexible than medications. Consequently, their dosages can vary depending on your health conditions, gender, age, weight, as well as the level of physical activity you do.
Therefore, it is crucial to figure out the right dosage and cater to the individual needs of your body.
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- Check The Information On The Label
One of the easiest ways to find information on the right dosage is to take a look at the label of the supplement. Manufacturers tend to provide recommendations regarding dosages as part of their general guidelines. For example, a brand that sells a vitamin C supplement could suggest taking only 500g once or twice every day.
But keep in mind that these dosages are not for everyone. These are recommended for the average individual. You may not even qualify for that segment. For example, athletes, patients recovering from different illnesses, or people managing a particular health condition, could have lower or higher requirements.
Alas, product labels are not the final word. Use them as a starting point but do not fully rely on their recommendations.
- Speak To A Healthcare Professional
Before you decide to go all-in on a nutraceutical supplement, you should consult with your dietitian, naturopath, or doctor. They are well-equipped to help you personalize the dosage to meet your specific needs and goals.
For example, if you are taking a magnesium supplement to aid with sleep or muscle cramps, your healthcare professional may suggest that you take a higher dosage than what is recommended on the brand’s bottle.
On the other hand, if your diet already has an ample amount of magnesium, you may be recommended to take a lower dose and avoid any side effects like an upset stomach.
- Think About Your Diet And Lifestyle
A lot of people tend to overlook the importance of diet in determining the exact dosage of a supplement you should take. If your intake involves a balanced diet with fruits, whole grains, protein, and vegetables, you may not need to take any supplements.
It is recommended that you should create a food journal for yourself and make a detailed list of the foods you consume. This will allow you to track your nutrient intake and compare it with the recommended values per day. As a result, you can pinpoint the type of nutraceutical supplements you need and their relevant dosage.
- Focus On The Needs Of Your Body
What most people do not realize is that there is no better guide than your body. Once you begin taking a supplement and experience its side effects, such as digestive issues, headaches, or nausea, it might be a sign you are consuming too high a dosage. Or, it could also be an indicator that your body cannot digest this particular supplement.
On the other hand, if you are taking a nutraceutical supplement due to a particular issue, like sleep, and do not notice any change, it may be time to adjust the dosage. Most of the time, you need to try and figure out where you are going wrong before making any change.
The Bottom Line
Figuring out the right dosage of your nutraceutical supplement is not a difficult task. But keep in mind that these are a powerful tool, but not a magic pill. So, stay consistent and you will have the healthy lifestyle that you are aiming for.
