{ "version": "0.4.0-preview", "reviewed": "2026-10-15", "note": "General information only. Upper limits are adult Australian/NZ NRV ULs where they exist (see each nutrient). Many supplements have no official upper limit, and that does not mean any amount is safe. Pending human review by Ben.", "sources": { "ods_mg": { "title": "Magnesium – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" }, "ods_zn": { "title": "Zinc – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/" }, "ods_fe": { "title": "Iron – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/" }, "ods_ca": { "title": "Calcium – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/" }, "ods_d": { "title": "Vitamin D – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/" }, "ods_a": { "title": "Vitamin A – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/" }, "ods_k": { "title": "Vitamin K – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/" }, "ods_e": { "title": "Vitamin E – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/" }, "ods_b6": { "title": "Vitamin B6 – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/" }, "ods_o3": { "title": "Omega-3 Fatty Acids – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/" }, "ods_se": { "title": "Selenium – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/" }, "ods_cu": { "title": "Copper – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/" }, "ods_b3": { "title": "Niacin – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/" }, "ods_i": { "title": "Iodine – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/" }, "nccih_sjw": { "title": "St. John's Wort (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/st-johns-wort" }, "nccih_mel": { "title": "Melatonin: What You Need To Know (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know" }, "hd_vm": { "title": "Vitamins and minerals (healthdirect Australia)", "url": "https://www.healthdirect.gov.au/vitamins-and-minerals" }, "nrv_magnesium": { "title": "Magnesium: Nutrient Reference Values for Australia and New Zealand (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/magnesium", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/magnesium" }, "nrv_zinc": { "title": "Zinc: Nutrient Reference Values for Australia and New Zealand (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/zinc", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/zinc" }, "nrv_iron": { "title": "Iron: Nutrient Reference Values for Australia and New Zealand (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/iron", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/iron" }, "nrv_calcium": { "title": "Calcium: Nutrient Reference Values for Australia and New Zealand (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/calcium", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/calcium" }, "nrv_vitamin_d": { "title": "Vitamin D: Nutrient Reference Values for Australia and New Zealand (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-d", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-d" }, "nrv_vitamin_a": { "title": "Vitamin A: Nutrient Reference Values for Australia and New Zealand (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-a", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-a" }, "nrv_vitamin_e": { "title": "Vitamin E: Nutrient Reference Values for Australia and New Zealand (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-e", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-e" }, "nrv_vitamin_b6": { "title": "Vitamin B6: Nutrient Reference Values for Australia and New Zealand (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-b6", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-b6" }, "nrv_selenium": { "title": "Selenium: Nutrient Reference Values for Australia and New Zealand (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/selenium", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/selenium" }, "nrv_copper": { "title": "Copper: Nutrient Reference Values for Australia and New Zealand (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/copper", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/copper" }, "nrv_niacin": { "title": "Niacin: Nutrient Reference Values for Australia and New Zealand (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/niacin", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/niacin" }, "nrv_iodine": { "title": "Iodine: Nutrient Reference Values for Australia and New Zealand (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/iodine", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/iodine" }, "nccih_ashwagandha": { "title": "Ashwagandha (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/ashwagandha" }, "nccih_berberine-and-weight-loss-what-you-need-to-know": { "title": "Berberine and Weight Loss: What You Need To Know (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/berberine-and-weight-loss-what-you-need-to-know" }, "nccih_coenzyme-q10": { "title": "Coenzyme Q10 (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/coenzyme-q10" }, "pm_37851316": { "title": "Soh J et al. The effect of glycine administration on the characteristics of physiological systems in human adults: A systematic review (Geroscience, 2024; PubMed 37851316)", "url": "https://pubmed.ncbi.nlm.nih.gov/37851316/" }, "pm_39148075": { "title": "Tzang CC et al. Insights into the cardiovascular benefits of taurine: a systematic review and meta-analysis (Nutr J, 2024; PubMed 39148075)", "url": "https://pubmed.ncbi.nlm.nih.gov/39148075/" }, "pm_33742704": { "title": "de Miranda RB et al. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis (Int J Dermatol, 2021; PubMed 33742704)", "url": "https://pubmed.ncbi.nlm.nih.gov/33742704/" }, "nccih_probiotics-what-you-need-to-know": { "title": "Probiotics: What You Need To Know (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know" }, "pm_25957927": { "title": "Deepmala et al. Clinical trials of N-acetylcysteine in psychiatry and neurology: A systematic review (Neurosci Biobehav Rev, 2015; PubMed 25957927)", "url": "https://pubmed.ncbi.nlm.nih.gov/25957927/" }, "pm_40056718": { "title": "Bulman A et al. The effects of L-theanine consumption on sleep outcomes: A systematic review and meta-analysis (Sleep Med Rev, 2025; PubMed 40056718)", "url": "https://pubmed.ncbi.nlm.nih.gov/40056718/" }, "nccih_rhodiola": { "title": "Rhodiola (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/rhodiola" }, "nccih_turmeric": { "title": "Turmeric (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/turmeric" }, "ods_ExerciseAndAthleticPerformance": { "title": "Dietary Supplements for Exercise and Athletic Performance – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/" }, "ods_VitaminB12": { "title": "Vitamin B12 – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/" }, "nrv_vitamin_b12": { "title": "Nutrient Reference Values for Australia and New Zealand: Vitamin B12 (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-b12", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-b12" }, "ods_Folate": { "title": "Folate – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/" }, "nrv_folate": { "title": "Nutrient Reference Values for Australia and New Zealand: Folate (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/folate", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/folate" }, "ods_Biotin": { "title": "Biotin – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/" }, "nrv_biotin": { "title": "Nutrient Reference Values for Australia and New Zealand: Biotin (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/biotin", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/biotin" }, "ods_VitaminC": { "title": "Vitamin C – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/" }, "nrv_vitamin_c": { "title": "Nutrient Reference Values for Australia and New Zealand: Vitamin C (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-c", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-c" }, "ods_Potassium": { "title": "Potassium – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" }, "nrv_potassium": { "title": "Nutrient Reference Values for Australia and New Zealand: Potassium (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/potassium", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/potassium" }, "ods_Chromium": { "title": "Chromium – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/" }, "nrv_chromium": { "title": "Nutrient Reference Values for Australia and New Zealand: Chromium (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/chromium", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/chromium" }, "ods_Boron": { "title": "Boron – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/Boron-HealthProfessional/" }, "ods_Manganese": { "title": "Manganese – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/" }, "nrv_manganese": { "title": "Nutrient Reference Values for Australia and New Zealand: Manganese (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/manganese", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/manganese" }, "ods_Choline": { "title": "Choline – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/" }, "nrv_choline": { "title": "Nutrient Reference Values for Australia and New Zealand: Choline (NHMRC, Eat For Health)", "url": "https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/choline", "archive": "https://web.archive.org/web/2025/https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/choline" }, "pm_37630823": { "title": "Hsieh RY et al. Effects of Oral Alpha-Lipoic Acid Treatment on Diabetic Polyneuropathy: A Meta-Analysis and Systematic Review (Nutrients, 2023; PubMed 37630823)", "url": "https://pubmed.ncbi.nlm.nih.gov/37630823/" }, "pm_31504850": { "title": "Javelle F et al. Effects of 5-hydroxytryptophan on distinct types of depression: a systematic review and meta-analysis (Nutr Rev, 2020; PubMed 31504850)", "url": "https://pubmed.ncbi.nlm.nih.gov/31504850/" }, "pm_33041752": { "title": "Hepsomali P et al. Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review (Front Neurosci, 2020; PubMed 33041752)", "url": "https://pubmed.ncbi.nlm.nih.gov/33041752/" }, "nccih_ginkgo": { "title": "Ginkgo (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/ginkgo" }, "nccih_asian-ginseng": { "title": "Asian Ginseng (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/asian-ginseng" }, "nccih_red-yeast-rice": { "title": "Red Yeast Rice (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/red-yeast-rice" }, "nccih_garlic": { "title": "Garlic (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/garlic" }, "nccih_saw-palmetto": { "title": "Saw Palmetto (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/saw-palmetto" }, "nccih_valerian": { "title": "Valerian (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/valerian" }, "pm_18844328": { "title": "Mori K et al. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial (Phytother Res, 2009; PubMed 18844328)", "url": "https://pubmed.ncbi.nlm.nih.gov/18844328/" }, "pm_36079777": { "title": "Inchingolo AD et al. Effects of Resveratrol, Curcumin and Quercetin Supplementation on Bone Metabolism-A Systematic Review (Nutrients, 2022; PubMed 36079777)", "url": "https://pubmed.ncbi.nlm.nih.gov/36079777/" }, "pm_37273100": { "title": "Alegre GFS et al. NAD+ Precursors Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR): Potential Dietary Contribution to Health (Curr Nutr Rep, 2023; PubMed 37273100)", "url": "https://pubmed.ncbi.nlm.nih.gov/37273100/" }, "pm_39531138": { "title": "Chen F et al. Effects of Nicotinamide Mononucleotide on Glucose and Lipid Metabolism in Adults: A Systematic Review and Meta-analysis of Randomised Controlled Trials (Curr Diab Rep, 2024; PubMed 39531138)", "url": "https://pubmed.ncbi.nlm.nih.gov/39531138/" }, "pm_35478379": { "title": "Zou D et al. A comprehensive review of spermidine: Safety, health effects, absorption and metabolism, food materials evaluation, physical and chemical processing, and bioprocessing (Compr Rev Food Sci Food Saf, 2022; PubMed 35478379)", "url": "https://pubmed.ncbi.nlm.nih.gov/35478379/" }, "pm_30239559": { "title": "Jovanovski E et al. Effect of psyllium (Plantago ovata) fiber on LDL cholesterol and alternative lipid targets, non-HDL cholesterol and apolipoprotein B: a systematic review and meta-analysis of randomized controlled trials (Am J Clin Nutr, 2018; PubMed 30239559)", "url": "https://pubmed.ncbi.nlm.nih.gov/30239559/" }, "pm_38163998": { "title": "Fitz V et al. Inositol for Polycystic Ovary Syndrome: A Systematic Review and Meta-analysis to Inform the 2023 Update of the International Evidence-based PCOS Guidelines (J Clin Endocrinol Metab, 2024; PubMed 38163998)", "url": "https://pubmed.ncbi.nlm.nih.gov/38163998/" }, "pm_34187442": { "title": "Hadi A et al. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials (BMC Complement Med Ther, 2021; PubMed 34187442)", "url": "https://pubmed.ncbi.nlm.nih.gov/34187442/" }, "nccih_green-tea": { "title": "Green Tea (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/green-tea" }, "nccih_milk-thistle": { "title": "Milk Thistle (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/milk-thistle" }, "pm_40714301": { "title": "Jafari A et al. Does Nigella sativa supplementation improve cardiovascular disease risk factors? A comprehensive GRADE-assessed systematic review and dose-response meta-analysis of 82 randomized controlled trials (Pharmacol Res, 2025; PubMed 40714301)", "url": "https://pubmed.ncbi.nlm.nih.gov/40714301/" }, "pm_39796542": { "title": "Huerta Ojeda Á et al. Effects of Maca (Lepidium meyenii Walp.) on Physical Performance in Animals and Humans: A Systematic Review and Meta-Analysis (Nutrients, 2024; PubMed 39796542)", "url": "https://pubmed.ncbi.nlm.nih.gov/39796542/" }, "nccih_elderberry": { "title": "Elderberry (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/elderberry" }, "nccih_echinacea": { "title": "Echinacea (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/echinacea" }, "pm_31887124": { "title": "Feng L et al. Effects of lutein supplementation in age-related macular degeneration (PLoS One, 2019; PubMed 31887124)", "url": "https://pubmed.ncbi.nlm.nih.gov/31887124/" }, "pm_34578794": { "title": "Zhou X et al. Systematic Review and Meta-Analysis on the Effects of Astaxanthin on Human Skin Ageing (Nutrients, 2021; PubMed 34578794)", "url": "https://pubmed.ncbi.nlm.nih.gov/34578794/" }, "pm_39513102": { "title": "Yan T et al. Pyrroloquinoline Quinone (PQQ): Its impact on human health and potential benefits: PQQ: Human health impacts and benefits (Curr Res Food Sci, 2024; PubMed 39513102)", "url": "https://pubmed.ncbi.nlm.nih.gov/39513102/" }, "pm_32702243": { "title": "Vasconcelos QDJS et al. Whey protein supplementation and its potentially adverse effects on health: a systematic review (Appl Physiol Nutr Metab, 2021; PubMed 32702243)", "url": "https://pubmed.ncbi.nlm.nih.gov/32702243/" }, "nccih_glucosamine-and-chondroitin-for-osteoarthritis": { "title": "Glucosamine and Chondroitin for Osteoarthritis (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/glucosamine-and-chondroitin-for-osteoarthritis" }, "nccih_ginger": { "title": "Ginger (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/ginger" }, "nccih_cinnamon": { "title": "Cinnamon (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/cinnamon" }, "nccih_cranberry": { "title": "Cranberry (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/cranberry" }, "nccih_kava": { "title": "Kava (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/kava" }, "nccih_black-cohosh": { "title": "Black Cohosh (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/black-cohosh" }, "nccih_licorice-root": { "title": "Licorice Root (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/licorice-root" }, "nccih_fenugreek": { "title": "Fenugreek (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/fenugreek" }, "nccih_flaxseed-and-flaxseed-oil": { "title": "Flaxseed and Flaxseed Oil (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/flaxseed-and-flaxseed-oil" }, "nccih_evening-primrose-oil": { "title": "Evening Primrose Oil (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/evening-primrose-oil" }, "nccih_chamomile": { "title": "Chamomile (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/chamomile" }, "nccih_passionflower": { "title": "Passionflower (NIH NCCIH)", "url": "https://www.nccih.nih.gov/health/passionflower" }, "ods_Carnitine": { "title": "Carnitine – Fact Sheet for Health Professionals (NIH ODS)", "url": "https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/" }, "poisons_std": { "title": "Therapeutic Goods (Poisons Standard—October 2026) Instrument 2026, F2026L01327 (Federal Register of Legislation)", "url": "https://www.legislation.gov.au/F2026L01327/latest/text" } }, "nutrients": { "magnesium": { "label": "Magnesium", "aliases": [ "magnesium", "mg glycinate", "magnesium glycinate", "magnesium citrate", "magnesium oxide", "mag", "magnesium bisglycinate", "magnesium threonate", "magtein" ], "ul": 350, "unit": "mg", "ulNote": "Australian/NZ NRV adult UL applies to magnesium from supplements only (not food).", "source": "ods_mg", "ulLabel": "Australian/NZ NRV", "ulSource": "nrv_magnesium" }, "zinc": { "label": "Zinc", "aliases": [ "zinc", "zinc picolinate", "zinc gluconate", "zinc citrate" ], "ul": 40, "unit": "mg", "source": "ods_zn", "ulNote": "Australian/NZ NRV adult UL (total intake from food, water and supplements).", "ulLabel": "Australian/NZ NRV", "ulSource": "nrv_zinc" }, "iron": { "label": "Iron", "aliases": [ "iron", "ferrous", "ferrous sulfate", "ferrous fumarate", "iron bisglycinate" ], "ul": 45, "unit": "mg", "source": "ods_fe", "ulNote": "Australian/NZ NRV adult UL.", "ulLabel": "Australian/NZ NRV", "ulSource": "nrv_iron" }, "calcium": { "label": "Calcium", "aliases": [ "calcium", "calcium carbonate", "calcium citrate" ], "ul": 2500, "unit": "mg", "ulNote": "Australian/NZ NRV adult UL (total intake incl. food); same for all adult ages.", "source": "ods_ca", "ulLabel": "Australian/NZ NRV", "ulSource": "nrv_calcium" }, "vitamin_d": { "label": "Vitamin D", "aliases": [ "vitamin d", "vitamin d3", "d3", "cholecalciferol", "vit d" ], "ul": 3200, "unit": "IU", "source": "ods_d", "ulNote": "Australian/NZ NRV adult UL is 80 µg/day (= 3,200 IU).", "ulLabel": "Australian/NZ NRV", "ulSource": "nrv_vitamin_d" }, "vitamin_a": { "label": "Vitamin A (preformed)", "aliases": [ "vitamin a", "retinol", "retinyl palmitate", "vit a" ], "ul": 3000, "unit": "mcg", "ulNote": "Australian/NZ NRV adult UL (3,000 µg/day) applies to preformed vitamin A (retinol), not beta-carotene.", "source": "ods_a", "ulLabel": "Australian/NZ NRV", "ulSource": "nrv_vitamin_a" }, "vitamin_k": { "label": "Vitamin K", "aliases": [ "vitamin k", "vitamin k2", "k2", "mk-7", "mk7", "vitamin k1", "menaquinone", "mk-4", "phylloquinone" ], "source": "ods_k" }, "vitamin_e": { "label": "Vitamin E", "aliases": [ "vitamin e", "tocopherol", "vit e" ], "ul": 300, "unit": "mg", "source": "ods_e", "ulNote": "Australian/NZ NRV adult UL is 300 mg/day as alpha-tocopherol equivalents.", "ulLabel": "Australian/NZ NRV", "ulSource": "nrv_vitamin_e" }, "vitamin_b6": { "label": "Vitamin B6", "aliases": [ "vitamin b6", "b6", "pyridoxine", "p5p", "pyridoxal" ], "ul": 50, "unit": "mg", "ulNote": "Australian/NZ NRV adult UL is 50 mg/day (as pyridoxine).", "source": "ods_b6", "ulLabel": "Australian/NZ NRV", "ulSource": "nrv_vitamin_b6" }, "omega3": { "label": "Omega-3 (fish oil)", "aliases": [ "omega 3", "omega-3", "fish oil", "krill oil", "epa", "dha", "algal oil", "algae oil", "omega 3 fish oil" ], "source": "ods_o3" }, "selenium": { "label": "Selenium", "aliases": [ "selenium", "selenomethionine" ], "ul": 400, "unit": "mcg", "source": "ods_se", "ulNote": "Australian/NZ NRV adult UL (food and supplements).", "ulLabel": "Australian/NZ NRV", "ulSource": "nrv_selenium" }, "copper": { "label": "Copper", "aliases": [ "copper" ], "ul": 10000, "unit": "mcg", "source": "ods_cu", "ulNote": "Australian/NZ NRV adult UL is 10 mg/day (food and supplements).", "ulLabel": "Australian/NZ NRV", "ulSource": "nrv_copper" }, "niacin": { "label": "Niacin (B3)", "aliases": [ "niacin", "nicotinic acid", "vitamin b3", "b3" ], "ul": 35, "unit": "mg", "ulNote": "Australian/NZ NRV adult UL for nicotinic acid from supplements/fortified foods; nicotinamide has a separate UL (900 mg/day) and NR/NMN are not covered.", "source": "ods_b3", "ulLabel": "Australian/NZ NRV", "ulSource": "nrv_niacin" }, "iodine": { "label": "Iodine", "aliases": [ "iodine", "kelp", "potassium iodide" ], "ul": 1100, "unit": "mcg", "source": "ods_i", "ulNote": "Australian/NZ NRV adult UL. Note: NHMRC is updating the iodine NRVs (final values expected 2026).", "ulLabel": "Australian/NZ NRV", "ulSource": "nrv_iodine" }, "st_johns_wort": { "label": "St John's wort", "aliases": [ "st john's wort", "st johns wort", "hypericum" ], "source": "nccih_sjw" }, "melatonin": { "label": "Melatonin", "aliases": [ "melatonin", "circadin" ], "source": "nccih_mel" }, "ashwagandha": { "label": "Ashwagandha", "aliases": [ "ashwagandha", "withania", "withania somnifera", "ksm-66", "sensoril" ], "unit": "mg", "source": "nccih_ashwagandha" }, "berberine": { "label": "Berberine", "aliases": [ "berberine", "berberine hcl" ], "unit": "mg", "source": "nccih_berberine-and-weight-loss-what-you-need-to-know" }, "coq10": { "label": "Coenzyme Q10 (CoQ10)", "aliases": [ "coq10", "co q10", "co-q10", "coenzyme q10", "ubiquinol", "ubiquinone" ], "unit": "mg", "source": "nccih_coenzyme-q10" }, "glycine": { "label": "Glycine", "aliases": [ "glycine" ], "unit": "mg", "source": "pm_37851316" }, "taurine": { "label": "Taurine", "aliases": [ "taurine" ], "unit": "mg", "source": "pm_39148075" }, "collagen": { "label": "Collagen", "aliases": [ "collagen", "collagen peptides", "hydrolysed collagen", "hydrolyzed collagen", "marine collagen" ], "unit": "mg", "source": "pm_33742704" }, "probiotics": { "label": "Probiotics", "aliases": [ "probiotic", "probiotics", "lactobacillus", "bifidobacterium", "saccharomyces boulardii", "inner health plus" ], "unit": "mg", "source": "nccih_probiotics-what-you-need-to-know" }, "nac": { "label": "N-acetylcysteine (NAC)", "aliases": [ "nac", "n-acetylcysteine", "n-acetyl cysteine", "n acetyl cysteine", "acetylcysteine" ], "unit": "mg", "source": "pm_25957927" }, "theanine": { "label": "L-theanine", "aliases": [ "theanine", "l-theanine", "l theanine", "suntheanine" ], "unit": "mg", "source": "pm_40056718" }, "rhodiola": { "label": "Rhodiola", "aliases": [ "rhodiola", "rhodiola rosea", "rhodiola root" ], "unit": "mg", "source": "nccih_rhodiola" }, "curcumin": { "label": "Turmeric / curcumin", "aliases": [ "turmeric", "curcumin", "curcuma", "meriva", "theracurmin" ], "unit": "mg", "source": "nccih_turmeric" }, "quercetin": { "label": "Quercetin", "aliases": [ "quercetin" ], "unit": "mg", "source": "ods_ExerciseAndAthleticPerformance" }, "vitamin_b12": { "label": "Vitamin B12", "aliases": [ "vitamin b12", "b12", "vit b12", "cobalamin", "methylcobalamin", "cyanocobalamin", "hydroxocobalamin" ], "unit": "mg", "source": "ods_VitaminB12", "ulInfo": "No Australian/NZ NRV upper limit is set", "ulInfoSource": "nrv_vitamin_b12" }, "folate": { "label": "Folate / folic acid", "aliases": [ "folate", "folic acid", "methylfolate", "l-methylfolate", "5-mthf", "metafolin", "vitamin b9" ], "unit": "mcg", "source": "ods_Folate", "ul": 1000, "ulNote": "Australian/NZ NRV adult UL is for folic acid from supplements and fortified foods, not natural food folate.", "ulLabel": "Australian/NZ NRV", "ulSource": "nrv_folate" }, "biotin": { "label": "Biotin", "aliases": [ "biotin", "vitamin b7", "vitamin h" ], "unit": "mg", "source": "ods_Biotin", "ulInfo": "No Australian/NZ NRV upper limit is set", "ulInfoSource": "nrv_biotin" }, "vitamin_c": { "label": "Vitamin C", "aliases": [ "vitamin c", "vit c", "ascorbic acid", "sodium ascorbate", "calcium ascorbate", "ester-c" ], "unit": "mg", "source": "ods_VitaminC", "ulInfo": "No Australian/NZ NRV upper limit is set", "ulInfoSource": "nrv_vitamin_c" }, "potassium": { "label": "Potassium", "aliases": [ "potassium", "potassium citrate", "potassium chloride", "potassium gluconate" ], "unit": "mg", "source": "ods_Potassium", "ulInfo": "No Australian/NZ NRV upper limit is set", "ulInfoSource": "nrv_potassium" }, "chromium": { "label": "Chromium", "aliases": [ "chromium", "chromium picolinate" ], "unit": "mg", "source": "ods_Chromium", "ulInfo": "No Australian/NZ NRV upper limit is set", "ulInfoSource": "nrv_chromium" }, "boron": { "label": "Boron", "aliases": [ "boron" ], "unit": "mg", "source": "ods_Boron" }, "manganese": { "label": "Manganese", "aliases": [ "manganese" ], "unit": "mg", "source": "ods_Manganese", "ulInfo": "No Australian/NZ NRV upper limit is set", "ulInfoSource": "nrv_manganese" }, "choline": { "label": "Choline", "aliases": [ "choline", "choline bitartrate", "alpha-gpc", "citicoline", "cdp-choline" ], "unit": "mg", "source": "ods_Choline", "ul": 3500, "ulNote": "Australian/NZ NRV adult UL for total choline. Alpha-GPC and citicoline doses are not the same as choline content, so check the label.", "ulLabel": "Australian/NZ NRV", "ulSource": "nrv_choline" }, "ala": { "label": "Alpha-lipoic acid (ALA)", "aliases": [ "alpha lipoic acid", "alpha-lipoic acid", "lipoic acid", "r-ala", "r-lipoic acid" ], "unit": "mg", "source": "pm_37630823" }, "htp5": { "label": "5-HTP", "aliases": [ "5-htp", "5 htp", "5htp", "5-hydroxytryptophan", "griffonia" ], "unit": "mg", "source": "pm_31504850" }, "gaba": { "label": "GABA", "aliases": [ "gaba", "gamma-aminobutyric acid" ], "unit": "mg", "source": "pm_33041752" }, "ginkgo": { "label": "Ginkgo", "aliases": [ "ginkgo", "ginkgo biloba" ], "unit": "mg", "source": "nccih_ginkgo" }, "ginseng": { "label": "Ginseng (Asian/Korean)", "aliases": [ "ginseng", "panax ginseng", "korean ginseng", "asian ginseng", "red ginseng" ], "unit": "mg", "source": "nccih_asian-ginseng" }, "red_yeast_rice": { "label": "Red yeast rice", "aliases": [ "red yeast rice", "monascus", "monacolin" ], "unit": "mg", "source": "nccih_red-yeast-rice" }, "garlic": { "label": "Garlic (supplement)", "aliases": [ "garlic", "aged garlic", "garlic extract", "allicin", "kyolic" ], "unit": "mg", "source": "nccih_garlic" }, "saw_palmetto": { "label": "Saw palmetto", "aliases": [ "saw palmetto", "serenoa" ], "unit": "mg", "source": "nccih_saw-palmetto" }, "valerian": { "label": "Valerian", "aliases": [ "valerian", "valerian root" ], "unit": "mg", "source": "nccih_valerian" }, "lions_mane": { "label": "Lion's mane", "aliases": [ "lion's mane", "lions mane", "lion s mane", "hericium", "hericium erinaceus" ], "unit": "mg", "source": "pm_18844328" }, "resveratrol": { "label": "Resveratrol", "aliases": [ "resveratrol", "trans-resveratrol" ], "unit": "mg", "source": "pm_36079777" }, "nr": { "label": "Nicotinamide riboside (NR)", "aliases": [ "nicotinamide riboside", "niagen", "tru niagen" ], "unit": "mg", "source": "pm_37273100" }, "nmn": { "label": "NMN", "aliases": [ "nmn", "nicotinamide mononucleotide", "b-nmn", "beta-nmn" ], "unit": "mg", "source": "pm_39531138" }, "spermidine": { "label": "Spermidine", "aliases": [ "spermidine", "spermidinelife" ], "unit": "mg", "source": "pm_35478379" }, "psyllium": { "label": "Psyllium", "aliases": [ "psyllium", "psyllium husk", "ispaghula", "metamucil" ], "unit": "mg", "source": "pm_30239559" }, "beetroot": { "label": "Beetroot / nitrate", "aliases": [ "beetroot", "beet root", "beetroot powder", "beet juice", "beetroot juice", "nitrate" ], "unit": "mg", "source": "ods_ExerciseAndAthleticPerformance" }, "caffeine": { "label": "Caffeine", "aliases": [ "caffeine", "caffeine tablets", "no-doz", "guarana" ], "unit": "mg", "source": "ods_ExerciseAndAthleticPerformance" }, "beta_alanine": { "label": "Beta-alanine", "aliases": [ "beta-alanine", "beta alanine", "b-alanine", "carnosyn" ], "unit": "mg", "source": "ods_ExerciseAndAthleticPerformance" }, "hmb": { "label": "HMB", "aliases": [ "hmb", "beta-hydroxy-beta-methylbutyrate", "hydroxymethylbutyrate" ], "unit": "mg", "source": "ods_ExerciseAndAthleticPerformance" }, "citrulline": { "label": "Citrulline", "aliases": [ "citrulline", "l-citrulline", "citrulline malate" ], "unit": "mg", "source": "ods_ExerciseAndAthleticPerformance" }, "inositol": { "label": "Inositol", "aliases": [ "inositol", "myo-inositol", "myo inositol", "d-chiro-inositol" ], "unit": "mg", "source": "pm_38163998" }, "dhea": { "label": "DHEA (prasterone)", "aliases": [ "dhea", "dehydroepiandrosterone", "prasterone", "7-keto dhea" ], "unit": "mg", "source": "ods_ExerciseAndAthleticPerformance" }, "acv": { "label": "Apple cider vinegar", "aliases": [ "apple cider vinegar", "acv", "acv gummies" ], "unit": "mg", "source": "pm_34187442" }, "green_tea_extract": { "label": "Green tea extract", "aliases": [ "green tea extract", "green tea", "egcg", "camellia sinensis", "matcha extract" ], "unit": "mg", "source": "nccih_green-tea" }, "milk_thistle": { "label": "Milk thistle", "aliases": [ "milk thistle", "silymarin", "silybin", "st mary's thistle" ], "unit": "mg", "source": "nccih_milk-thistle" }, "black_seed": { "label": "Black seed (Nigella sativa)", "aliases": [ "black seed", "black seed oil", "nigella sativa", "black cumin", "black cumin seed", "kalonji" ], "unit": "mg", "source": "pm_40714301" }, "maca": { "label": "Maca", "aliases": [ "maca", "maca root", "lepidium meyenii" ], "unit": "mg", "source": "pm_39796542" }, "elderberry": { "label": "Elderberry", "aliases": [ "elderberry", "sambucus", "sambucol" ], "unit": "mg", "source": "nccih_elderberry" }, "echinacea": { "label": "Echinacea", "aliases": [ "echinacea" ], "unit": "mg", "source": "nccih_echinacea" }, "lutein": { "label": "Lutein", "aliases": [ "lutein", "zeaxanthin", "lutein and zeaxanthin" ], "unit": "mg", "source": "pm_31887124" }, "astaxanthin": { "label": "Astaxanthin", "aliases": [ "astaxanthin" ], "unit": "mg", "source": "pm_34578794" }, "pqq": { "label": "PQQ", "aliases": [ "pqq", "pyrroloquinoline quinone" ], "unit": "mg", "source": "pm_39513102" }, "creatine": { "label": "Creatine", "aliases": [ "creatine", "creatine monohydrate", "creapure" ], "unit": "mg", "source": "ods_ExerciseAndAthleticPerformance" }, "whey": { "label": "Whey protein", "aliases": [ "whey", "whey protein", "whey isolate", "wpi", "wpc", "protein powder" ], "unit": "mg", "source": "pm_32702243" }, "glucosamine": { "label": "Glucosamine / chondroitin", "aliases": [ "glucosamine", "chondroitin", "glucosamine sulfate", "glucosamine sulphate" ], "unit": "mg", "source": "nccih_glucosamine-and-chondroitin-for-osteoarthritis" }, "ginger": { "label": "Ginger (supplement)", "aliases": [ "ginger", "ginger root", "ginger extract" ], "unit": "mg", "source": "nccih_ginger" }, "cinnamon": { "label": "Cinnamon (supplement)", "aliases": [ "cinnamon", "cinnamon extract", "ceylon cinnamon", "cassia" ], "unit": "mg", "source": "nccih_cinnamon" }, "cranberry": { "label": "Cranberry", "aliases": [ "cranberry", "cranberry extract" ], "unit": "mg", "source": "nccih_cranberry" }, "kava": { "label": "Kava", "aliases": [ "kava", "kava kava", "piper methysticum" ], "unit": "mg", "source": "nccih_kava" }, "black_cohosh": { "label": "Black cohosh", "aliases": [ "black cohosh", "cimicifuga", "remifemin" ], "unit": "mg", "source": "nccih_black-cohosh" }, "licorice": { "label": "Licorice root", "aliases": [ "licorice", "liquorice", "licorice root", "liquorice root" ], "unit": "mg", "source": "nccih_licorice-root" }, "fenugreek": { "label": "Fenugreek", "aliases": [ "fenugreek", "testofen" ], "unit": "mg", "source": "nccih_fenugreek" }, "flaxseed": { "label": "Flaxseed / flaxseed oil", "aliases": [ "flaxseed", "flaxseed oil", "linseed", "linseed oil" ], "unit": "mg", "source": "nccih_flaxseed-and-flaxseed-oil" }, "evening_primrose": { "label": "Evening primrose oil", "aliases": [ "evening primrose", "evening primrose oil" ], "unit": "mg", "source": "nccih_evening-primrose-oil" }, "chamomile": { "label": "Chamomile", "aliases": [ "chamomile" ], "unit": "mg", "source": "nccih_chamomile" }, "passionflower": { "label": "Passionflower", "aliases": [ "passionflower", "passion flower", "passiflora" ], "unit": "mg", "source": "nccih_passionflower" }, "carnitine": { "label": "Carnitine", "aliases": [ "carnitine", "l-carnitine", "acetyl-l-carnitine", "alcar" ], "unit": "mg", "source": "ods_Carnitine" } }, "products": { "multivitamin": { "label": "Multivitamin", "aliases": [ "multivitamin", "multi", "multi-vitamin", "men's multi", "women's multi" ], "contains": [ "zinc", "iron", "vitamin_d", "vitamin_a", "vitamin_b6", "selenium", "magnesium", "calcium", "copper", "iodine", "vitamin_e", "niacin", "folate", "vitamin_b12", "biotin", "vitamin_c", "chromium", "manganese" ], "typicalPerServing": { "zinc": 10, "iron": 8, "vitamin_d": 1000, "vitamin_a": 750, "vitamin_b6": 10, "selenium": 50, "magnesium": 50, "calcium": 100, "copper": 1000, "iodine": 150, "vitamin_e": 15, "niacin": 20 } }, "zma": { "label": "ZMA", "aliases": [ "zma" ], "contains": [ "zinc", "magnesium", "vitamin_b6" ], "typicalPerServing": { "zinc": 30, "magnesium": 450, "vitamin_b6": 10.5 } }, "b_complex": { "label": "B complex", "aliases": [ "b complex", "b-complex", "vitamin b complex" ], "contains": [ "vitamin_b6", "niacin", "folate", "vitamin_b12", "biotin" ], "typicalPerServing": { "vitamin_b6": 25, "niacin": 25 } }, "cal_d": { "label": "Calcium + D", "aliases": [ "calcium + d", "calcium and vitamin d", "cal-d" ], "contains": [ "calcium", "vitamin_d" ], "typicalPerServing": { "calcium": 600, "vitamin_d": 400 } }, "cod_liver_oil": { "label": "Cod liver oil", "aliases": [ "cod liver oil" ], "contains": [ "omega3", "vitamin_a", "vitamin_d" ], "typicalPerServing": { "vitamin_a": 300, "vitamin_d": 400 } }, "d3_k2": { "label": "D3 + K2", "aliases": [ "d3 + k2", "d3k2", "d3/k2", "vitamin d3 k2" ], "contains": [ "vitamin_d", "vitamin_k" ], "typicalPerServing": { "vitamin_d": 1000 } }, "pre_workout": { "label": "Pre-workout", "aliases": [ "pre-workout", "pre workout", "preworkout", "pre-train", "pre train" ], "contains": [ "caffeine", "beta_alanine", "citrulline" ] }, "electrolytes": { "label": "Electrolyte mix", "aliases": [ "electrolytes", "electrolyte", "hydration tablets", "hydralyte", "electrolyte powder", "lmnt" ], "contains": [ "potassium", "magnesium" ] }, "joint_formula": { "label": "Glucosamine + chondroitin", "aliases": [ "glucosamine chondroitin", "glucosamine and chondroitin", "glucosamine + chondroitin", "joint formula" ], "contains": [ "glucosamine" ] }, "immune_blend": { "label": "Immune blend (echinacea/zinc/vitamin C)", "aliases": [ "immune support", "immune blend", "echinacea zinc", "echinacea garlic zinc", "immune defence", "immune defense" ], "contains": [ "echinacea", "zinc", "vitamin_c", "garlic" ] }, "greens_powder": { "label": "Greens powder", "aliases": [ "greens powder", "super greens", "athletic greens", "ag1" ], "contains": [ "vitamin_c", "vitamin_b12", "biotin", "folate", "probiotics" ] }, "ubiquinol_combo": { "label": "Fish oil + CoQ10", "aliases": [ "fish oil coq10", "fish oil + coq10", "omega 3 coq10" ], "contains": [ "omega3", "coq10" ] }, "magnesium_sleep": { "label": "Sleep blend (magnesium/theanine/glycine)", "aliases": [ "sleep blend", "sleep formula", "sleep support" ], "contains": [ "magnesium", "theanine", "glycine" ] } }, "pairRules": [ { "id": "iron-calcium-timing", "a": "iron", "b": "calcium", "type": "timing", "severity": "caution", "message": "Calcium might reduce iron absorption. NIH ODS notes experts recommend taking calcium and iron supplements at different times.", "source": "ods_fe" }, { "id": "zinc-copper-balance", "a": "zinc", "b": "copper", "type": "interaction", "severity": "info", "message": "High zinc intakes can interfere with copper absorption; many zinc products add copper for this reason. Worth confirming the ratio with a pharmacist.", "source": "ods_cu" } ], "soloRules": [ { "id": "zinc-high-copper", "nutrient": "zinc", "severity": "caution", "type": "gp", "message": "Your stack may give more zinc than the upper limit or from several products. Long-term high zinc intake can cause copper deficiency. Ask your GP or pharmacist whether this total is appropriate.", "source": "ods_cu", "trigger": "excess" }, { "id": "vitk-anticoag", "nutrient": "vitamin_k", "severity": "gp", "type": "gp", "message": "Vitamin K can interact seriously with blood thinners such as warfarin. If you take any anticoagulant, ask your GP before using it.", "source": "ods_k", "trigger": "standalone" }, { "id": "vite-anticoag", "nutrient": "vitamin_e", "severity": "gp", "type": "gp", "message": "Large doses of vitamin E with anticoagulant or antiplatelet medicines may increase bleeding risk. Ask your GP or pharmacist if you take these.", "source": "ods_e", "trigger": "excess" }, { "id": "o3-anticoag", "nutrient": "omega3", "severity": "gp", "type": "gp", "message": "Fish oil might prolong clotting time with warfarin (evidence is mixed). Tell your GP or pharmacist if you take blood thinners.", "source": "ods_o3", "trigger": "standalone" }, { "id": "sjw-meds", "nutrient": "st_johns_wort", "severity": "gp", "type": "gp", "message": "St John's wort can interact in dangerous ways with many medicines (e.g. some antidepressants, birth control). Check with your GP or pharmacist before combining with any medicine.", "source": "nccih_sjw", "trigger": "standalone" }, { "id": "iodine-thyroid", "nutrient": "iodine", "severity": "gp", "type": "gp", "message": "Iodine affects thyroid hormone production. If you have a thyroid condition or take thyroid medicine, ask your GP first.", "source": "ods_i", "trigger": "excess" }, { "id": "melatonin-drowsy", "nutrient": "melatonin", "severity": "info", "type": "gp", "message": "Melatonin can cause daytime drowsiness, particularly in older adults. Discuss long-term use with your GP or pharmacist.", "source": "nccih_mel", "trigger": "standalone" }, { "id": "ashwagandha-liver", "nutrient": "ashwagandha", "severity": "gp", "type": "gp", "message": "Rare cases of liver injury have been linked to ashwagandha supplements. NIH NCCIH says ashwagandha is not recommended for people with thyroid or autoimmune disorders or who are about to have surgery, and should be avoided in pregnancy and breastfeeding. Ask your GP or pharmacist first if any of these apply, or if you take medicines.", "source": "nccih_ashwagandha", "trigger": "standalone" }, { "id": "berberine-pregnancy", "nutrient": "berberine", "severity": "gp", "type": "gp", "message": "NIH NCCIH says berberine may be unsafe during pregnancy or breastfeeding. Tell your GP or pharmacist you take berberine, especially if you take other medicines.", "source": "nccih_berberine-and-weight-loss-what-you-need-to-know", "trigger": "standalone" }, { "id": "coq10-warfarin", "nutrient": "coq10", "severity": "gp", "type": "gp", "message": "CoQ10 may interact with the blood thinner warfarin and with insulin (NIH NCCIH). If you take either, ask your GP or pharmacist before using it.", "source": "nccih_coenzyme-q10", "trigger": "standalone" }, { "id": "ryr-statin", "nutrient": "red_yeast_rice", "severity": "gp", "type": "gp", "message": "Red yeast rice can contain monacolin K, which is chemically identical to the cholesterol medicine lovastatin, and products with significant amounts can have the same possible side effects as statin drugs (muscle, kidney and liver damage). If you take a statin or other cholesterol medicine, talk to your GP before using it.", "source": "nccih_red-yeast-rice", "trigger": "standalone" }, { "id": "turmeric-liver", "nutrient": "curcumin", "severity": "gp", "type": "gp", "message": "Liver damage has been reported in some people taking turmeric or curcumin products, including high-absorption formulations (NIH NCCIH). If you notice symptoms such as fatigue, nausea, dark urine or yellowing skin, stop and see your GP. Ask your GP first if you have a liver condition.", "source": "nccih_turmeric", "trigger": "standalone" }, { "id": "gte-liver", "nutrient": "green_tea_extract", "severity": "gp", "type": "gp", "message": "Liver injury has been reported in some people taking green tea extracts in tablet or capsule form (NIH NCCIH). High doses of green tea can also lower levels of the heart and blood-pressure medicine nadolol. Ask your GP or pharmacist first, especially if you have a liver condition or take medicines.", "source": "nccih_green-tea", "trigger": "standalone" }, { "id": "ginkgo-bleeding", "nutrient": "ginkgo", "severity": "gp", "type": "gp", "message": "Ginkgo may increase the risk of bleeding in people taking blood thinners such as warfarin (NIH NCCIH). Tell your GP or pharmacist, especially before surgery.", "source": "nccih_ginkgo", "trigger": "standalone" }, { "id": "garlic-bleeding", "nutrient": "garlic", "severity": "gp", "type": "gp", "message": "Garlic supplements may increase the risk of bleeding, which matters before surgery or if you take blood thinners or aspirin (NIH NCCIH). Ask your GP or pharmacist.", "source": "nccih_garlic", "trigger": "standalone" }, { "id": "echinacea-allergy", "nutrient": "echinacea", "severity": "info", "type": "gp", "message": "Some people have allergic reactions to echinacea, which may be severe (NIH NCCIH). Ask your pharmacist if you have allergies.", "source": "nccih_echinacea", "trigger": "standalone" }, { "id": "elderberry-raw", "nutrient": "elderberry", "severity": "info", "type": "gp", "message": "Raw or unripe elderberries and other parts of the plant contain substances that can cause nausea, vomiting and severe diarrhoea; cooking removes them (NIH NCCIH). Use products made for consumption, and ask your pharmacist if unsure.", "source": "nccih_elderberry", "trigger": "standalone" }, { "id": "kava-liver", "nutrient": "kava", "severity": "gp", "type": "gp", "message": "Kava products have been linked to rare cases of liver injury, some serious or fatal (NIH NCCIH). Talk to your GP before using kava, especially if you have a liver condition or drink alcohol.", "source": "nccih_kava", "trigger": "standalone" }, { "id": "blackcohosh-liver", "nutrient": "black_cohosh", "severity": "gp", "type": "gp", "message": "Cases of liver damage, some very serious, have been reported in people taking products labelled as black cohosh (NIH NCCIH). Ask your GP first, especially if you have a liver condition.", "source": "nccih_black-cohosh", "trigger": "standalone" }, { "id": "glucosamine-warfarin", "nutrient": "glucosamine", "severity": "gp", "type": "gp", "message": "Glucosamine and chondroitin have been associated with an increased risk of bleeding in people taking warfarin (NIH NCCIH). If you take a blood thinner, ask your GP or pharmacist.", "source": "nccih_glucosamine-and-chondroitin-for-osteoarthritis", "trigger": "standalone" }, { "id": "cranberry-warfarin", "nutrient": "cranberry", "severity": "info", "type": "gp", "message": "There is conflicting evidence on whether cranberry interacts with warfarin (NIH NCCIH). If you take warfarin, ask your GP or pharmacist first.", "source": "nccih_cranberry", "trigger": "standalone" }, { "id": "fenugreek-pregnancy", "nutrient": "fenugreek", "severity": "gp", "type": "gp", "message": "NIH NCCIH says fenugreek is not safe for use during pregnancy. Ask your GP or pharmacist if you are pregnant, planning a pregnancy or have diabetes.", "source": "nccih_fenugreek", "trigger": "standalone" }, { "id": "biotin-labtests", "nutrient": "biotin", "severity": "gp", "type": "gp", "message": "Biotin supplements can cause falsely high or falsely low results on some laboratory tests (NIH ODS). Tell your doctor you take biotin before any blood test.", "source": "ods_Biotin", "trigger": "standalone" }, { "id": "folate-b12", "nutrient": "folate", "severity": "gp", "type": "gp", "message": "NIH ODS notes concern that high folic acid intakes might mask vitamin B12 deficiency. If you take folic acid above typical amounts, ask your GP whether your B12 should be checked.", "source": "ods_Folate", "trigger": "excess" }, { "id": "potassium-supervision", "nutrient": "potassium", "severity": "gp", "type": "gp", "message": "The Australian/NZ NRVs say supplemental potassium should only be provided under medical supervision. NIH ODS notes people with kidney disease or on some medicines are at risk of high potassium. Talk to your GP before using a potassium supplement.", "source": "nrv_potassium", "trigger": "standalone", "source2": "ods_Potassium" }, { "id": "manganese-nrv", "nutrient": "manganese", "severity": "gp", "type": "gp", "message": "There isn't enough data to set an Australian/NZ upper limit for manganese, and intake beyond food could be a health risk (NRV). NIH ODS notes people with chronic liver disease are more susceptible to manganese toxicity. Ask your GP or pharmacist before taking a separate manganese supplement.", "source": "nrv_manganese", "trigger": "standalone" }, { "id": "vitc-prudent", "nutrient": "vitamin_c", "severity": "caution", "type": "gp", "message": "Your entered vitamin C total is above 1,000 mg/day. The Australian/NZ NRVs set no formal upper limit for vitamin C but describe 1,000 mg/day as a prudent limit, and NIH ODS notes high intakes may contribute to kidney stones. Ask your GP or pharmacist if this total is appropriate for you (assumes doses in mg).", "source": "nrv_vitamin_c", "trigger": "above", "amount": 1000 }, { "id": "betaalanine-tingling", "nutrient": "beta_alanine", "severity": "info", "type": "gp", "message": "Tingling (paresthesia) in the face, neck, hands or upper body has been reported with beta-alanine doses of about 800 mg or more (NIH ODS). It is usually described as a sensation, but mention it to your GP or pharmacist if it worries you (assumes doses in mg).", "source": "ods_ExerciseAndAthleticPerformance", "trigger": "above", "amount": 799 }, { "id": "caffeine-heavy", "nutrient": "caffeine", "severity": "caution", "type": "gp", "message": "Your entered caffeine total is 500 mg/day or more. NIH ODS notes heavy caffeine use (500 mg/day or more) might reduce rather than improve performance and could disturb sleep and cause irritability and anxiety. Remember coffee, tea, energy drinks and pre-workouts add up (assumes doses in mg).", "source": "ods_ExerciseAndAthleticPerformance", "trigger": "above", "amount": 499 }, { "id": "probiotics-immune", "nutrient": "probiotics", "severity": "info", "type": "gp", "message": "NIH NCCIH notes probiotics appear safe for most people but not for those who are very weak or have a poorly functioning immune system. If that applies to you, or you are seriously ill, ask your doctor first.", "source": "nccih_probiotics-what-you-need-to-know", "trigger": "standalone" }, { "id": "dhea-au-prescription", "nutrient": "dhea", "severity": "gp", "type": "gp", "trigger": "standalone", "source": "poisons_std", "message": "In Australia, DHEA (prasterone) is listed in Schedule 4 (prescription-only medicine) of the Poisons Standard, so it needs a prescription. NIH ODS describes it as a steroid hormone that can be converted into testosterone and oestrogen. Talk to your GP about it." } ], "ulRegion": "Adult upper limits are Australian/NZ Nutrient Reference Values (NHMRC, via eatforhealth.gov.au; checked via web.archive.org because the live site was unreachable on 15 Oct 2026) unless a nutrient is marked otherwise.", "typicalNote": "Typical per-serving amounts for combination products are Biohack Brief estimates, not from any single product label. Check your own label." }