How much do I take of this? How much is too much?
These are common questions I get asked with regard to vitamins/supplements and macros (Learn about Macros HERE).
As a dietitian, I start to consider what would be best for you: “What is your minimum effective dose?” What does that mean? Simply, it is the least amount you can take or consume of something and still get the results you want.
Let’s use a fat burner pill for example. How much should I take? Well, if you read the label, it will usually read something like this: “Start with 1-2 tablets 2x daily. Do not
exceed 6 in a 24 hour period. Perfect. Crystal clear. I can take between 1 and 6 daily, but literally have no gauge on where to start. This is precisely why you need someone helping you!
So what is my “secret formula” for determining any given vitamin/supplement dosage for you? It is based on science, the nutrition label, your height, weight, gender, and responsiveness to medications and supplements.
1. What does research say is a good dosing amount?
2. Do I really trust the nutrition label or dosing by the company? (Supplement Quality blog)
3. Tall and thin? Overweight? Lean muscle?
5. Can I take alongside a medication with a potential side effect of drowsiness and be sleeping before I
All these play a role in how you can determine YOUR minimum effective dose. Why not just give it a try and roll the dice? Well, your life may depend on it. You could have a very serious side effect no matter what it is. Some people have taken too many vitamins and have had a life-threatening issue! Seriously!! So why not take just enough to get to your goals. It is effective AND it’s cheaper. Taking less product will save you some $$$$$ and still get you where you want to be. Get in touch with a pro, prepared with a list of medications you're currently prescribed, and make your determination that way. Supplements are meant to help, and with the right combination, you can make the gains (or losses) you desire, have the energy you've been lacking, and start feeling your best.
Thank you for investing in your health.
Joseph Champa, RD, CSCS