Discussing Clinically Effective Doses for Various Supplements
A user inquires about the clinically effective doses of supplements such as Alpha GPC, Omega-3 fats, Biotin, and more. The conversation dives into specific dosing information based on clinical research and guidelines, aiming to build a detailed supplement efficacy table.
what is the clinically effective dose of alpha GPC
Clinical trials and studies suggest that the effective dose of Alpha GPC (Alpha Glyceryl Phosphoryl Choline) for cognitive improvements is generally around 300 to 600 mg per day12.
Footnotes
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Getu Gamo Sagaro, "Activity of Choline Alphoscerate on Adult-Onset Cognitive Dysfunctions: A Systematic Review and Meta-Analysis," NCBI, 2023. ↩
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"Activity of Choline Alphoscerate on Adult-Onset Cognitive Dysfunctions: A Systematic Review and Meta-Analysis," NCBI, 2023. ↩
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what is the clinically effective dose of Omega 3 fats
The clinically effective dose of Omega-3 fats, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), varies depending on the intended health benefit:
- General Cardiovascular Health: The American Heart Association (AHA) recommends eating one to two servings of fatty fish per week, which translates to approximately 500 mg of EPA and DHA per day1.
- For Individuals with Heart Disease: The AHA recommends about 1 gram per day of EPA plus DHA, preferably from fish, but supplements are an option under the guidance of healthcare providers1.
- To Lower Triglycerides: Doses of 2 to 4 grams per day of EPA plus DHA are commonly used2.
Footnotes
I will give you a list of supplements - please add them to a table as colum one , then in column two add the research based clinically effective dose for each
Sure, please provide the list of supplements you'd like me to include in the table.
Biotin
Boron (Glycinate Complex)
Calcium
Chromium (Nicotinate Glycinate)
Copper (Bisglycinate)
Folate (L-5-MTHF)
Gamma Tocopherol
Iodine (Potassium Iodide)
Lutein (Aztec Marigold)
Magnesium (Bisglycinate)
Manganese (Bisglycinate Chelate)
Selenium (Selenomethionine)Vitamin A (Beta carotene)
Vitamin B1 (Thiamin HCI)
Vitamin B12 (Methylcobalamin)
Vitamin B2 (Riboflavin 5’-Phosphate Sodium)
Vitamin B3 (Niacinamide)
Vitamin B5 (Pantothenic Acid)
Vitamin B6 (Pyridoxal 5’-Phosphate)
Vitamin C (Ascorbic Acid)
Vitamin D3
Vitamin E (d-Alpha-Tocopheryl Acid Succinate)
Vitamin K1
Vitamin K2 (MK-4)
Zinc (Bisglycinate Chelate)Curcumin
Alpha-Lipoic Acid
Omega 3
Pterostilbene
Quercetin
Rhodiola rosea
Theanine
Ubiquinol
SPECTRA (https://www.futureceuticals.com/spectra)
Lactobacillus rhamnosus GG
Bifidobacterium longum
Inulin (Chicory Root Fiber)
Alpha GPCHere is the table with the clinically effective doses for each supplement as gathered from the available data:
Supplement Clinically Effective Dose Biotin 2.5 mg-10 mg/day Boron (Glycinate Complex) 3 mg/day Calcium 1,000 mg-1,200 mg/day Chromium (Nicotinate Glycinate) 200-1,000 mcg/day Copper (Bisglycinate) 2-3 mg/day Folate (L-5-MTHF) 400-600 mcg/day Gamma Tocopherol 100 mg/day Iodine (Potassium Iodide) 150 mcg/day Lutein (Aztec Marigold) 10 mg/day Magnesium (Bisglycinate) 310-420 mg/day Manganese (Bisglycinate Chelate) 1.8-2.3 mg/day Selenium (Selenomethionine) 55-200 mcg/day Vitamin A (Beta carotene) 900 mcg/day for males, 700 mcg/day for females Vitamin B1 (Thiamin HCI) 1.2-2 mg/day Vitamin B12 (Methylcobalamin) 500-1,000 mcg/day Vitamin B2 (Riboflavin 5’-Phosphate Sodium) 1.1-1.3 mg/day Vitamin B3 (Niacinamide) 14-16 mg/day Vitamin B5 (Pantothenic Acid) 5 mg/day Vitamin B6 (Pyridoxal 5’-Phosphate) 1.3-2 mg/day Vitamin C (Ascorbic Acid) 75-90 mg/day Vitamin D3 600-2,000 IU/day Vitamin E (d-Alpha-Tocopheryl Acid Succinate) 15 mg/day Vitamin K1 90-120 mcg/day Vitamin K2 (MK-4) 45 mg/day Zinc (Bisglycinate Chelate) 8-11 mg/day Curcumin 500-1,000 mg/day Alpha-Lipoic Acid 300-600 mg/day Omega 3 1,000-3,000 mg/day (EPA+DHA) Pterostilbene No established dose; typical ranges 50-250 mg/day Quercetin 500-1,000 mg/day Rhodiola rosea 200-400 mg/day Theanine 200-400 mg/day Ubiquinol 100-300 mg/day SPECTRA 100 mg/day Lactobacillus rhamnosus GG 10^9 - 10^10 CFU/day Bifidobacterium longum 1-10 billion CFU/day Inulin (Chicory Root Fiber) 10-14 g/day Alpha GPC 300-600 mg/day Note: For some supplements, the clinically effective dose may vary depending on specific conditions being treated and individual factors; recommendations are based on general guidelines from available research/results.