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Supplements and Servings: A Crash Course By Zenfuel

Have you ever been curious about whether the serving sizes of your supplements are altered by things like your weight, age or gender? How about the effects of taking TOO many vitamins?

Our Chief Scientific Officer Anand Swaroop is here to break everything down for you and tell you what to look out for.

According to the FDA, one serving of a dietary supplement equals the maximum amount recommended, as appropriate, on the label for consumption per eating occasion, or in the absence of recommendations, 1 unit (e.g., tablet, capsule, packet, teaspoonful, etc). For example, if the directions on your label say to take 1-3 tablets with breakfast, the serving size would be 3 tablets.

While Zenfuel doesn't contain any vitamins, our all-natural, herbal adaptogens have one size fits all servings. It is important, however, to be mindful of the serving sizes between each of our supplements. For example, ZenChil has a serving size of 2 capsules while ZenSonno only has one.  

Many adults and children in the United States take one or more vitamins or other dietary supplements. In addition to vitamins, dietary supplements can contain minerals, herbs or other botanicals, amino acids, enzymes, and many other ingredients. Dietary supplements come in a variety of forms, including tablets, capsules, gummies, and powders, as well as drinks and energy bars. Some dietary supplements can help you get adequate amounts of essential nutrients if you don’t eat a nutritious variety of foods.

Many supplements contain active ingredients that can have strong effects in the body. Always be alert to the possibility of a bad reaction, especially when taking a new product.

Manufacturers may add vitamins, minerals, and other supplement ingredients to foods you eat, especially breakfast cereals and beverages. As a result, you may get more of these ingredients than you think, and more might not be better. Taking more than you need costs more and might also raise your risk of side effects. For example, too much vitamin A can cause headaches and liver damage, reduce bone strength, and cause birth defects. Excess iron causes nausea and vomiting and may damage the liver and other organs.

Before taking any dietary supplement, use the information sources listed in this brochure and talk to your healthcare providers to answer these questions:

  • What are its potential benefits for me?
  • Does it have any safety risks?
  • What is the proper dose to take?
  • How, when, and for how long should I take it? 

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases.

Dietary supplement manufacturers determine the serving size based on many facts which include, but not limited to, safety studies, traditional use in food, clinical trials, adverse action reports, etc. It is very important not to exceed the serving size. One should also read and make sure that in case of intake of multiple supplements, the overall ingredients are under safe limits. There are several online resources available to do further research.

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