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
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Contact a Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.
Always consult your physician prior to taking any supplements or medications.
