Supplement Dose & Safety Reference

Reference ranges below summarize commonly cited adult serving sizes for well&whole’s key ingredients, drawn from published nutrition references. They are not medical advice and are not a substitute for guidance from your own healthcare provider. Individual needs vary by age, weight, medications, and health status. Always confirm with a qualified professional before starting, changing, or combining supplements.

How to read this reference: “Typical adult serving” shows the amount most often referenced in literature. “Upper intake / caution” flags levels where caution is commonly advised. “Avoid or ask first” lists groups who should consult a professional before use.

1. Mineral & Amino Acid References

Ingredient Typical adult serving* Common caution level Avoid or ask first
Magnesium (taurate / glycinate) 200–400 mg elemental / day GI upset above ~400 mg single dose Kidney disease; on diuretics
L-Lysine 500–1,000 mg / day Generally well tolerated History of gallstones; pregnancy (confirm with provider)
L-Theanine 100–200 mg / dose Typically mild Pregnancy / breastfeeding (limited data)
Taurine 500–2,000 mg / day Generally recognized as well tolerated Pregnancy / breastfeeding (limited data)
L-Citrulline 1,000–2,000 mg / day Usually mild GI at high doses Low blood pressure; on BP medication

2. Botanical & Specialty References

Ingredient Typical adult serving* Common caution level Avoid or ask first
Berberine 500 mg, 2–3 × / day GI effects common at higher totals Pregnancy; on blood-sugar medication; young children
TUDCA 250–500 mg / day Typically mild GI Pregnancy / breastfeeding; bile-duct obstruction
Milk Thistle (silymarin) 200–400 mg / day Generally well tolerated Known aster-family allergy
Turmeric / Curcumin 500–1,000 mg extract / day GI at high doses Gallstones; on blood thinners; pregnancy
Methylene Blue Low micro-dose ranges only Use only under professional direction SSRIs / serotonergic drugs (risk); G6PD deficiency; pregnancy

3. Sleep & Calm References

Ingredient Typical adult serving* Common caution level Avoid or ask first
Melatonin 0.5–3 mg, 30–60 min before bed Next-day grogginess above ~5 mg Pregnancy / breastfeeding; on sedatives
Magnesium (evening) 200–300 mg / day GI at high single doses Kidney disease
L-Theanine (evening) 100–200 mg / dose Typically mild Pregnancy / breastfeeding (limited data)
Chamomile As tea / standardized extract Generally mild Aster-family allergy

4. General Safety Principles

  • Start low, go slow. Begin at the lower end of a range and adjust with professional guidance.
  • Watch combos. Stacking multiple products with overlapping actives can exceed a safe daily total.
  • Timing matters. Some actives (e.g. magnesium, melatonin) are commonly taken in the evening; others with food.
  • Medication interactions. Blood thinners, blood-sugar drugs, blood-pressure drugs, and SSRIs each have known supplement interactions — confirm every combination with a pharmacist or physician.
  • Quality over claims. Prefer disclosed doses, named nutrient forms, third-party testing, and GMP-certified facilities.

* “Typical adult serving” reflects amounts commonly cited in published nutrition references and product labeling. It is not a recommendation. well&whole does not provide medical diagnosis or treatment. Consult a qualified healthcare professional before use, especially if pregnant, nursing, taking medication, or managing a health condition.

Related: See our Answers Hub for ingredient FAQs, and the Supplement Comparison & Buying Guide for how to evaluate labels.