High Dose vs Low Dose
More isn't always better
TL;DR
Higher is NOT better for most supplements. Melatonin works better at 0.5-3mg than 10mg. B vitamins over RDA become expensive pee. Fat-solubles can accumulate to toxic levels. Match dose to clinical evidence, not marketing.
AHigh Dose
Wins
- +Faster repletion if actually deficient
- +Some conditions need therapeutic doses
- +D3: higher doses for deficiency correction
- +Omega-3: 3g+ for triglycerides
- +Curcumin: need high dose for effect
Loses
- -Fat-soluble vitamins can reach toxic levels
- -Melatonin: more causes MORE side effects
- -B vitamins: just expensive pee above need
- -Zinc: high dose depletes copper
- -Risk of overdose, especially A and D
BLow Dose (Clinical/RDA)
Wins
- +Safer long-term
- +Melatonin: 0.5mg often works as well as 5mg
- +Avoids toxicity risk
- +Cheaper
- +Water-solubles at RDA are sufficient for most
Loses
- -May take longer to correct deficiency
- -Some therapeutic uses need higher
- -Marketing makes it feel inadequate
The Verdict
Match dose to clinical evidence, not marketing
Supplement companies love selling 5000% RDA because it seems like more value. Your body doesn't agree. Water-solubles get peed out. Fat-solubles accumulate dangerously. Melatonin actually works WORSE at high doses. Find the clinical dose and use that.
Choose High Dose When:
- Correcting diagnosed deficiency (D, B12, iron)
- Therapeutic uses with doctor guidance
- Omega-3 for triglycerides (2-4g EPA+DHA)
- Curcumin (500-1000mg+ needed for effect)
- When blood work justifies it
Choose Low Dose (Clinical/RDA) When:
- Daily maintenance dosing
- Melatonin (0.5-3mg beats 10mg)
- B vitamins (unless deficient)
- Water-soluble vitamins generally
- When you don't have a diagnosed deficiency
The Bottom Line
The clinical dose is the right dose. More isn't better. Often it's worse. Check what studies actually used.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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