Taking Several Supplements? Line Up Every Bottle and See What It Adds Up To
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See the actual pages firstTonight, write each bottle on the inventory and see your yearly cost. Then look up 33 graded supplements and add 12 nutrients against the upper limit.
You are purchasing Evidence-Based Supplement Organizer & Safety Log — a downloadable digital publication (46-page fillable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
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See the Actual Pages
These are real pages from the 46-page e-book (the free online edition has the same content). Tap any page to see it full size.
Read any label without a calculator
Six rows of the unit conversions, exactly as in the e-book.
| Nutrient | Conversion |
|---|---|
| Vitamin D | 1 mcg = 40 IU; 1,000 IU = 25 mcg; 4,000 IU = 100 mcg (the adult UL) |
| Vitamin A | 1 mcg RAE = 3.33 IU retinol; 3,000 mcg RAE = 10,000 IU (the adult UL for preformed A); beta-carotene does not count toward the UL |
| Vitamin E | 1 mg alpha-tocopherol = 1.49 IU natural (d-) or 2.22 IU synthetic (dl-); adult UL 1,000 mg (about 1,500 IU natural) |
| Folate | 1 mcg DFE = 1 mcg food folate = 0.6 mcg folic acid from a supplement taken with food; UL 1,000 mcg applies to synthetic folic acid only |
| Magnesium | Elemental content by compound: oxide about 60%, citrate about 16%, glycinate/bisglycinate about 14%, malate about 15%, chloride about 12% |
| Calcium | Carbonate 40% elemental; citrate 21%. "Calcium citrate 1,000 mg" is about 210 mg of calcium |
From the unit conversions table in the e-book, which lists 10 rows.
What’s Inside Evidence-Based Supplement Organizer & Safety Log
Every section gives you something to fill in and use, not just something to read.
The Audit and the Label
Three questions every bottle must answer, an inventory that adds up your monthly and yearly cost, how to read a Supplement Facts panel, and label math that converts compounds and units for you.
33 Supplements, Graded
From the multivitamin and vitamin D to berberine, ashwagandha and red yeast rice: forms, usual doses, upper limits, what the trials found, safety and stacking, each graded A to D.
Is It What It Says?
Six seal programs compared, which seal fits which need, six myths about seals, how to read a certificate of analysis, and nine recalls that shaped the rules.
Adding It Up
16 upper limits and where the extra comes from, a tally that adds every source of 12 nutrients and marks each one under, near or over the limit, and six sample cabinets worked through.
Interactions and Timing
18 interactions with prescriptions and lab tests, sorted by level, 12 conditions that change the rules, questions by medicine type, and a day laid out in six time slots.
The One-Sheet and Stop-Trial
A one-sheet to photograph and hand over, ten prompts for your doctor or pharmacist, a decision log, where to report side effects, a four-week stop-trial with your doctor's OK, and nine checks before you buy again.
How You Will Use It
Tonight: empty the cabinet
Put every bottle, powder and gummy on the table, including the multivitamin. Write each one on the inventory and see the cost add up.
Next: grade, add up, time
Look each product up in the directory. Add every source of each nutrient on the tally, check for interactions and give each product a time slot.
Then: hand over the one-sheet
Bring the one-sheet and your top three prompts to your doctor or pharmacist. Write down what was decided. Repeat the audit once a year.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 46 A4 pages, ready to print or fill in on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This Right for You?
- Adults taking three or more supplements, or a multivitamin plus single nutrients.
- Anyone on prescription medicines who wants a clear list to check with a pharmacist.
- Adult children keeping track of a parent's or partner's cabinet.
- People who want to know where their supplement money goes before they buy again.
- It does not tell you to start, stop or change a supplement or medicine. Those decisions belong with your doctor or pharmacist.
- It is not a substitute for a pharmacist's interaction check, especially with blood thinners, thyroid medicine, transplant or cancer drugs.
- If you have new symptoms after starting a product, contact your doctor first. Chapter 9 lists the signs that need same-day help.
Where the Numbers Come From
Doses and upper limits follow the NIH Office of Dietary Supplements fact sheets and the Dietary Reference Intakes. Regulation follows DSHEA (1994) and 21 CFR Part 111. Prevalence follows Mishra (NCHS Data Brief 399, 2021). Emergency visits follow Geller (N Engl J Med 2015). Evidence grades draw on the primary trials and Cochrane reviews named in the e-book, including VITAL (Manson 2019), STRENGTH (Nicholls 2020) and SELECT (Klein 2011). Fish oil and atrial fibrillation follow Gencer (Circulation 2021). Liver injury follows the US DILIN registry (Navarro, Hepatology 2017) and EFSA (2018). Melatonin content follows Cohen (JAMA 2023). Seal programs are described from USP, NSF, ConsumerLab, BSCG and Informed Sport.
This publication is an educational and organizational tool. It does not diagnose any condition, and it does not replace advice from your doctor or pharmacist.
Written by the Health Secrets Editorial Team. Read how we work in our editorial policy, or write to us at [email protected].
Tools and staples mentioned in the e-book: see our recommended gear list.
Why an organizer beats a search
| This organizer | Brand websites | Searching online | Government fact sheets | |
|---|---|---|---|---|
| Directory of 33 supplements in one format | Some | |||
| Evidence tier for every entry | ||||
| Upper limits for 16 nutrients | Some | |||
| 18 interaction pairs with a suggested action | Some | Some | ||
| Label anatomy and red flags | Some | |||
| One list to carry to every appointment |
Everything You Get Today
- Evidence-Based Supplement Organizer & Safety Log: 46-page fillable PDF. Download it right after checkout.
- Online edition: read it on your phone or computer. No app.
- The Supplement Seal Verifier: 7-page guide on your download page. Also free on this site, included here so everything is in one place.
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Use it for 60 days. If it is not useful to you, write to [email protected] and ask for your money back. This is a one-time payment, with no subscription.
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- 2You get instant access, and the download link goes to your email.
- 3You open the PDF or the online edition and start.
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