Rector Advisor, Vice Dean, and Faculty Member - Istanbul Kent University, Faculty of Pharmacy, Departmant of Pharmocology
Visiting Researcher&Lecturer - University College London, Mechanical Engineering and Faculty of Medicine, UK
Visiting Lecturer - University of Aveiro, Faculty of Biomedical Engineering, Portugal
Visiting Researcher&Lecturer - University College London, Mechanical Engineering and Faculty of Medicine, UK
Visiting Lecturer - University of Aveiro, Faculty of Biomedical Engineering, Portugal
"These tables guide you on how long dietary supplements should be used and when breaks are recommended to ensure safe and effective intake."
HOW LONG SHOULD I USE DIETARY SUPPLEMENTS AND WHEN SHOULD I TAKE A BREAK?
| Supplement | Average Duration of Use | Break Needed? | Note |
| Vitamin D | 3–6 months | Depends on blood levels | Those who don’t get sun exposure can use it throughout the year |
| Omega-3 | 2–3 months regular use, then at least 15 days break | Monitor and take breaks | Dose control is needed for those using anticoagulants |
| Magnesium | 2–3 months regular use, then at least 15 days break | It is recommended to assess every 3 months | Should be taken with B6 to increase absorption |
| Iron | 6–8 weeks regular use | Taking a break is essential | Take with vitamin C |
| Zinc | 1–3 months regular use, then at least 15 days break | Excess intake may be toxic | Copper levels should be monitored |
| Glucosamine | Minimum 3–6 months regular use, then at least 15 days break | Assessment is recommended every 3 months | For osteoarthritis, joint support and cartilage protection |
| Melatonin | Occasionally (2–4 weeks) | Recommended only for temporary sleep support | Short-term use for jet lag and sleep rhythm disorders |
| Coenzyme Q10 | 2–3 months regular use, then at least 15 days break | Liver function should be monitored during long-term use | Supports cellular energy and heart health |
| Biotin | 2–3 months regular use, then at least 15 days break | Depends on dosage, a break every 3 months can be considered | Vitamin B7 is essential for hair, skin and nail health |
| Collagen | 3–6 months regular use, then at least 15 days break | Continuous use is not necessary | For skin elasticity, hair, nail, and joint health |
| Multivitamin (post-illness) | 2–4 weeks regular use | Yes – may not be needed after recovery | To support immunity after recovery |
| Multivitamin (seasonal transition) | 1–2 months regular use | Can take a break after seasonal use | Supports fatigue and immunity during seasonal changes |
| Multivitamin (for energy needs) | 1–3 months regular use, then at least 15 days break | Should be used with breaks | Supports energy and stress during intense periods |
| Multivitamin (in case of poor nutrition) | 2–3 months regular use, then at least 15 days break | Should be stopped as nutrition improves | Required in individuals with vitamin deficiency |
| Probiotic (after antibiotic use) | 7–14 days regular use | Excessive use may disrupt flora balance | Used for diarrhea, constipation, bloating. Take 2 hours after antibiotics |
| Probiotic (IBS – Irritable Bowel Syndrome) | 4–12 weeks regular use, then at least 15 days break | Depends on symptoms, decision based on monitoring | Bifidobacterium infantis and Lactobacillus plantarum may be effective in IBS |
| Vitamin B12 | 2–4 months regular use | Depends on blood levels | Sublingual forms are fast-acting |
| Vitamin C | 2–3 months (seasonal) | Break should be taken if used in high doses | Ideal for immune support during seasonal transitions |
| Ashwagandha | 2–3 months regular use | A break every 3 months is recommended | Recommended for stress and cortisol balance |
