Recommended dosage

[Lily]

Does everyone who takes supplements generally follow the recommended dosage as written on the label?

I have always taken a smaller dosage than recommended. For example with my BCAA's it says take 4 before and after heavy exercise. Somehow putting that many pills into me doesn't sound good so I just take 2 post-workout and feel good for it. Plus I don't use them that often...maybe once a fortnight after a heavy week of workouts etc.

I've just started taking calcium tablets as well as I'm vegan and take one a day though the recommendation is 2.

Am I doing the 'wrong' thing by not following the recommended dose? Is there no point in me taking supplements if I'm not following the instructions?

[Prophet]

There are many factors to consider here. Such as, what the product is intended for, what kind of person it is intended for, and whether or not you consider yourself to fall under the criteria to recieve the recommended dose or amount. The examples you gave were fine, and I can think of many others that would be fine as well. Sort of like megadosing vitamin C when youre sick.

[Lily]

Thanks Prophet, that helps ;)

I guess I'm not taking anything over the recommended dosage which is a good start.

I tend to take a lower dosage than the recommendation for adults (despite being a grown woman) as I tend to feel the effects of child doses for basic medication like paracetamol etc. Probably dumb logic but something I got thinking about.

[CosmicFish]

I've always seen vitamins and minerals as being something you take to top up what your body gets from food. Consequently, taking less than the recommended dose is still helpful, unless you have a specific deficiency, of course.

However, I could be wrong here, but certain things might need a specific minimum dose in order to do any good. For example, I heard a while back that taking small doses of glucosamine for joint problems was pointless, and you needed at least ~1,500mg / day in order to see any benefits from it (but don't quote me on that!) If i was in your place I'd probably consider each supplement on a case by case basis.

With BCAAs, I don't think there is any recommended dose. I wouldn't take what's written on the side of your packet as gospel. Bear in mind that the three BCAAs will be present in any protein you consume anyway.

[Cuchulain82]

Re: BCAA's- how many grams are in each dose? I was just clicking around on T-nation, and one of the articles said to consume 10 g about a half hour before lifting and 10-30g after lifting. That seems like a lot to me, but I don't really know how many "pills" that equates to.

I think that what Prophet said is accurate- it can be very subjective. Pick an amount and stick with it for a while and see if it makes sense. I did that with creatine and found that 5-10 g/day really does make a noticeable difference for me. When I stopped taking it, my lifts were not quite as good and my recovery time was a little longer.

[Ad McG]

Completely depends on the compound and the recommended dosage itself. There is no guideline that covers every supplement. I might take the recommended dosage for a vitamin tablet but I certainly wouldn't bother with the 3 a day for fish oil. Pointless. Your best bet is to look up educated opinions based on science and take it from there.