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 within 2 hours, as these reduce absorption).

500–1,000 mcg daily in the morning with food. Methylcobalamin form is preferred over cyanocobalamin because it's more bioavailable and better retained by your body. If you have absorption issues (e.g., taking metformin or PPIs), sublingual tablets dissolve under your tongue and bypass stomach acid.

300–600 mg daily, taken in the morning with food. Look for standardised extracts like KSM-66 or Sensoril, which have the strongest clinical evidence. Start at 300 mg for 2 weeks, then increase to 600 mg if needed.

100–200 mg daily, taken with a fatty meal (breakfast or lunch) for optimal absorption. Ubiquinol form (the reduced, active form) is better absorbed than ubiquinone, so look for that on the label.