Your Supplements at a Glance

Recommended Dosage & Timing

🐟 Omega-3 Fish Oil — 1 capsule/day

• When: With your largest meal (lunch or dinner), ideally a meal containing fat — this boosts absorption by up to 50% and reduces fishy burps
• Why 1 capsule: Gives 960 mg combined EPA+DHA. General health guidelines recommend 500–1000 mg/day; therapeutic cardiovascular doses go up to 2–4 g/day (only under medical supervision)
• Safety: FDA considers up to 3 g/day EPA+DHA from supplements safe. At 1 capsule, you are well within range
• Do not take on empty stomach — causes nausea

💜 Magnesium Glycinate — 2 tablets/day (440 mg elemental Mg)

• When: Evening, after dinner or 1–2 hours before bed — magnesium glycinate has a calming effect and supports sleep quality
• Why 2 tablets: This equals 100% of India's RDA for magnesium. Splitting into 1 tablet at lunch + 1 at night further reduces any GI discomfort
• Safety: The tolerable upper intake level (UL) for supplemental magnesium is 350 mg/day from supplements per most guidelines. At 440 mg, you are slightly above this threshold — taking 1 tablet/day (220 mg) is the safer starting dose, especially if you have any kidney concerns. Consult your doctor before taking the full 2-tablet dose long-term
• Do NOT take on empty stomach (label disclaimer confirmed)
• ⚠️ Important: This supplement also contains 200 mg Mg. If you take both magnesium supplements together, your total magnesium would be 640 mg — see the scheduling note below

🔵 Calcium Citrate + D3 — 2 tablets/day (500 mg Ca)

• When: With a meal (breakfast or lunch preferred) — calcium citrate can be taken with or without food, but food improves tolerance
• Split the dose if possible: Take 1 tablet at breakfast + 1 at dinner — calcium is absorbed better in doses ≤500 mg at a time; this product's 500 mg per 2 tablets is already within that ideal range
• Safety: 500 mg calcium from supplements is safe; UL is 2500 mg/day total (diet + supplements combined)
• The 400 IU Vitamin D3 is a moderate, safe dose (RDA is 600 IU; UL is 4000 IU)

🟡 Biotin+ — 1 tablet/day

• When: Morning, with breakfast — B vitamins provide energy and are best taken early in the day; taking at night can occasionally disrupt sleep
• All nutrients in this tablet are at 100% RDA, so the dose is well-calibrated
• Safety: Biotin (40 mcg at 100% RDA), B3 (14 mg), zinc (13.2 mg), iron (29 mg) — all within safe ranges at 1 tablet

⚠️ Critical: Magnesium Overlap Warning

• Take calcium tablet (200 mg Mg) daily as directed
• Reduce Magnesium Glycinate to 1 tablet/day (220 mg Mg) → total Mg = 420 mg, just slightly over UL but manageable for a healthy adult
• Or take the Magnesium Glycinate on alternate days

Suggested Daily Schedule

Key Watch-outs

• Zinc overlap: Both Calcium tablet (10 mg) and Biotin+ (13.2 mg) contain zinc → ~23 mg/day total. Safe UL is 40 mg/day, so you're fine, but don't add more zinc separately
• Iron in Biotin+: 29 mg is at 100% RDA — don't add extra iron supplements unless a doctor prescribes it
• Calcium + Magnesium absorption: These compete for absorption; the Calcium tablet already includes magnesium in a balanced ratio, which is good design
• All these are food supplements, not medicines — a doctor or registered dietitian can fine-tune based on your specific bloodwork and health goals