Common Supplements
This guide provides information on common supplements, their recommended daily dosages by age, and their health benefits. Always consult a doctor before starting any supplement, especially if you have medical conditions or take medications.
List of Supplements, Dosages, and Benefits
| Supplement | Typical Dosage by Age | Key Benefits |
| Calcium | 1,000 mg (Adults 19-50) 1,200 mg (Women 51+ & Men 71+) 1,300 mg (Teens 14-18) | Supports bone health, muscle function, and nerve signaling; prevents osteoporosis |
| Vitamin D3 | 600 IU (Adults 19-70) 800 IU (Adults 71+) 1,000-2,000 IU (If deficient) | Improves calcium absorption, bone strength, and immune function |
| Magnesium | 300-400 mg (Adults) 200 mg (Teens) | Helps with muscle relaxation, nerve function, and bone health; prevents cramps |
| Collagen Peptides | 10 g daily | Supports joint, tendon, ligament, and skin health |
| Omega-3 Fatty Acids (Fish Oil) | 1,000 mg daily (EPA/DHA combined) | Reduces joint inflammation, supports brain and heart health |
| Turmeric (Curcumin) | 500 mg twice daily | Natural anti-inflammatory, helps with joint pain and muscle recovery |
| Glucosamine & Chondroitin | 1,500 mg/1,200 mg daily | Supports cartilage repair, joint flexibility, and arthritis management |
| Iron | 18 mg (Women 19-50) 8 mg (Men & Women 51+) 27 mg (Pregnant Women) | Prevents and treats iron-deficiency anemia, fatigue, and weakness |
| Vitamin C | 500-1,000 mg daily | Enhances collagen production, immune function, and iron absorption |
| Potassium | 2,600 mg (Women 19-50) 3,400 mg (Men 19-50) | Regulates muscle function, blood pressure, and hydration |
| Sodium | 1,500 mg daily (Adults) (Limit to 2,300 mg max per day) | Maintains fluid balance and nerve function; excessive intake can increase blood pressure |
Bottom Line
✔ Calcium, Vitamin D, and Magnesium – Essential for bone health and muscle function
✔ Collagen, Glucosamine, and Omega-3s – Help with joint, tendon, and ligament health
✔ Iron and Vitamin C – Prevent anemia and support energy levels
✔ Turmeric and Omega-3s – Reduce inflammation and muscle pain
✔ Electrolytes (Potassium, Sodium, Magnesium) – Help with hydration and muscle function
Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo with any questions. Always consult your physician prior to taking any supplements or medications.
