How much should I take?

Jan 19, 2025

作者：Angela Gioffre-Snyder

Angela Gioffre 擁有 25 年經驗的營養師。

As a nutritionist, I often get asked, “How much of a superfood should I take?” It’s a great question because superfoods pack impressive health benefits, the right amount is key to getting the most out of them.

Understanding Superfoods’ Potency

Superfoods are effectively concentrated sources of vitamins, minerals, antioxidants, and other health-supportive compounds, that's what makes them super. Think of superfoods as boosters—small but consistent amounts are usually effective for long-term health benefits.

Recommended Dosages for Popular Superfoods

Here’s a guideline for some commonly used superfoods. It’s essential to start low, especially if it’s new to your routine, and work up as needed.

Superfood	膠囊	粉末
Acai		Two teaspoons (3 grams)
Apple Cider Vinegar	1 capsule 1 – 2 times per day
Australian Greens	Start with one teaspoon and work up to two teaspoons (8g) gradually.	Up to 8 capsules twice per day
Ashwagandha	Up to 8 capsules per day
Barley Grass		One teaspoon (4g) per day
Bee Pollen		1 Teaspoon (10g)
Brain Food	4 capsules per day
Camu Camu	4 capsules once per day.	1 teaspoon (2g)
Cacao		28g approx 6 teaspoons
Chaga	4 capsules per day
Cordyceps	4 capsules per day
Divine Woman	8 capsules twice a day	Two teaspoons (8g) per day
Forest Mushroom Blend	4 capsules per day
Hair Food	4 capsules per day
Hemp Oil	Capsules take 1-2 capsules 3 times a day with food.	Oil: 15ml per person (start with half recommended serving size and build up)
Hemp Protein		Three heaped tablespoons (32g) per day
Hemp Seeds		Two heaps tablespoons (25g) per day
I am Warrior	8 capsules twice per day	Two teaspoons (8g) per day
Lions Mane	4 capsules per day	1 teaspoon per day
Maca-Yellow, Red and Black	7 capsules per day	Start with one tablespoon and gradually increase to a tablespoon (3.5g) over a two week period.
Matcha		1 tsp per day
Moringa	4 capsules 1-2 times per day	1-2 tsp per day
Naked Greens	4 capsules twice per day (4g)	2x teaspoons (4g) once per day
Reishi	4 capsules per day
Rhodiola Rosea	4 capsules per day
Spirulina	5 capsules per day
Relax	4 capsules per day
Turkey Tail	4 capsules per day
Vitamin Sea	4 capsules per day
Wheatgrass		One teaspoon (4g) per day
Wellbeing	4 capsules per day

Tailoring Dosages to Individual Needs

Everyone’s body is unique, so dosages aren’t one-size-fits-all. Factors like age, weight, activity level, and specific health goals can influence how much is beneficial. For example, an active individual looking for recovery support may need a bit more spirulina, while someone seeking immune support may do well with a smaller daily dose.

Listen to Your Body

How your body responds is the best guide. Start small, maybe with half the recommended amount and observe any changes in your energy, mood, and digestion, and adjust accordingly. If you notice positive effects, such as better focus or improved recovery, you’re likely on the right track. If any digestive discomfort or fatigue arises, try reducing the dose or taking a break to see if it helps.

Bottom Line

Superfoods are powerful additions to a healthy diet when taken in the right amounts. Starting slow, finding balance, and making adjustments based on your body’s responses are all part of an effective, sustainable approach to superfood supplementation. Remember, the best benefits come from consistency and moderation, helping you enjoy superfoods as a natural, supportive boost for long-term wellness.