What this tool does: type or pick two or more supplement ingredients you currently take (for example, Vitamin D, Biotin, and Ashwagandha). For each one, it looks up the typical adult RDA/AI (Recommended Dietary Allowance or Adequate Intake) and UL (Tolerable Upper Intake Level) from NIH Office of Dietary Supplements fact sheets where those exist, or a commonly studied clinical dose range for herbs and other ingredients that do not have an official government RDA/UL. It also flags it in plain language if you list the same ingredient more than once, a common way people accidentally double-dose by stacking a multivitamin with a separate single-ingredient pill. Nothing you type is sent anywhere or stored; the check runs entirely in your browser.

This tool does not check drug interactions and does not account for your individual health conditions, medications, pregnancy or breastfeeding status, or allergies. Always talk to a doctor or pharmacist before combining supplements, especially alongside prescription medication.

How this tool works

Every ingredient in this checker corresponds to one of the 62 ingredient guides already published on RovunoReview. For essential vitamins and minerals, the RDA (Recommended Dietary Allowance) or AI (Adequate Intake) and the UL (Tolerable Upper Intake Level, the highest daily amount unlikely to cause harm in most adults) come directly from NIH Office of Dietary Supplements fact sheets. Not every nutrient has an established UL. When the Food and Nutrition Board has not set one, usually because there is not enough evidence of a toxic threshold, this tool says so explicitly rather than inventing a number.

Herbs, amino acids, and other compounds that are not essential nutrients (Ashwagandha, Berberine, Ginkgo Biloba, and similar ingredients) do not have an official RDA or UL at all. For those, this tool shows a “Common studied dose”, the range most often used in published human clinical trials, sourced from resources like Examine.com’s research database, the NIH’s National Center for Complementary and Integrative Health (NCCIH), and peer-reviewed literature on PubMed. That is a description of what researchers have tested, not a government safety ceiling, and the tool labels it differently so the two are never confused.

The double-dosing flag is a simple name-match heuristic: if you list the same ingredient (or, for a few nutrients like magnesium, two different forms of the same nutrient) more than once, the tool reminds you that the amounts likely add up across products. It does not calculate your actual milligram total, since this tool does not ask you to enter dose amounts, and it does not check for interactions between different ingredients or with medications you may be taking.

Full ingredient reference table

Below is the complete reference data used by the checker above, all 62 ingredients from RovunoReview’s Ingredient Guides hub. Click any ingredient name to read its full guide, including forms, timing, and interaction notes.

Want to know how strong the research is behind each ingredient? Try our free Evidence Grade Lookup →

Sources

• NIH Office of Dietary Supplements, individual nutrient fact sheets (Vitamin A, B1/Thiamin, B6, B12, C, D, Biotin, Folate, Vitamin K, Calcium, Chromium, Choline, Iodine, Iron, Magnesium, Omega-3 Fatty Acids, Probiotics, Selenium, Zinc), ods.od.nih.gov/factsheets
• NIH National Center for Complementary and Integrative Health (NCCIH), herb usefulness and safety fact sheets, nccih.nih.gov/health
• Examine.com, independent supplement research database and dosage summaries, examine.com/supplements
• U.S. FDA, advice on omega-3 EPA/DHA intake from supplements
• WebMD, apple cider vinegar dosing summary
• Life Extension wellness resources, beta-glucan dosing summary
• BodySpec health resources, black seed oil dosing and safety summary