18–27 mg elemental iron daily, taken on an empty stomach in the morning for best absorption. If you experience nausea, take with a small amount of food (but avoid dairy, tea, or coffee, which reduce absorption).

500–1,000 mcg daily, taken in the morning with food. Methylcobalamin is the preferred form as it's better utilised by the body than cyanocobalamin. If you prefer sublingual tablets, they dissolve under the tongue and bypass the digestive system entirely — useful if you have absorption issues.

300–600 mg daily (standardised KSM-66 or Sensoril extract), taken in the morning with food. Start at 300 mg for 2 weeks, then increase to 600 mg if needed. Taking it with food improves absorption.

100–200 mg daily, taken with a fatty meal (breakfast or lunch) for optimal absorption. The ubiquinol form is better absorbed than ubiquinone, so prioritise this if available.