Why Supplement Ingredient Amounts Exceed the Daily Value

If you’ve ever looked at the label of a high-quality supplement, you may have noticed that some ingredients far exceed 100% of the Recommended Daily Value (DV).

This can seem confusing—why would a supplement provide more than what’s recommended? Are these amounts safe? Let’s break it down.

The Daily Value (DV) is set by the U.S. Food and Drug Administration (FDA) for use on nutrition labels.

While the FDA establishes these values, they are informed by the Dietary Reference Intakes (DRIs), which are developed by the Food and Nutrition Board (FNB) of the National Academies of Sciences, Engineering, and Medicine. DRIs include Recommended Dietary Allowances (RDAs) and Adequate Intakes (AIs), which help guide the determination of DVs, though the FDA may adjust them based on public health needs.

That may sound like a lot of acronyms, but essentially, multiple organizations work together to establish these standards.

The Daily Value (DV) helps consumers understand how much of a nutrient they are getting from a serving of food or a supplement about the recommended daily intake for a 2,000-calorie diet.

The DV is applied to a broad range of nutrients, including:

However, Daily Values are often designed to prevent deficiencies rather than optimize overall health. For example:

• The DV for vitamin D is 800 IU, but some people–like those with a vitamin D deficiency–under medical supervision, may benefit from as high as 10,000 IU of vitamin D daily.

• The DV for vitamin C is 90mg but the upper limit is 2000mg a day. Vitamin C is also water-soluble, meaning that any excess you consume beyond what your body needs will be excreted.

• The DV for vitamin B12 is 2.4 mcg, but higher doses can be beneficial. Since B vitamins are water-soluble, the body uses what it needs and excretes the excess. Supplementing with higher doses can help support energy, nerve health, and cognitive function, especially for those at risk of deficiency.

• The DV for protein is 50g a day, but the RDA is 0.8 g/kg per day for adults aged 18 years or greater. Doctors on the Just Ingredients podcast recommend 1-1.5g/kg per day for those seeking to build and even maintain adequate muscle mass. 2-3x the designated daily value of protein. 

These are just some examples—many nutrients follow a similar pattern. What’s listed as the DV might not be enough to achieve optimal health benefits.

When it comes to supplements, everyone's needs are different. Getting blood work done to determine your specific nutrient needs is a great approach, and talk to your doctor before taking a new supplement.

Want to know where to start or what blood tests you could ask for? Here’s a great graphic to reference and share with your doctor.

• DV (Daily Value)

Is a generalized number used for food and supplement labeling. It’s aimed at the general population (adults and children over 4) and based on the amount necessary to avoid deficiency, not to optimize health.

• RDA (Recommended Dietary Allowance)

Represents the amount of a nutrient needed by 97-98% of healthy individuals in a specific group (age, gender, etc.). It’s more specific and represents adequate nutrition for various groups (e.g., pregnancy, lactation, children, men, and women).

Something interesting to note is that RDA (Recommended Dietary Allowance) recommendations change over time as new research emerges and as the population's health trends shift. 

These values are set by experts who analyze large-scale nutrition studies and adjust the recommendations to reflect the levels needed to maintain optimal health and prevent deficiencies.

Similarly, Daily Values (DVs), which are used for food labeling, can also change as scientific understanding evolves.

However, one potential issue is that both RDAs and DVs are based on the average needs of the population. If the general population becomes less healthy—due to poor diets, sedentary lifestyles, or widespread deficiencies—the recommendations might be adjusted to reflect lower baseline health levels rather than what is truly optimal for long-term wellness.

This means that just because an RDA or DV is updated, it doesn’t necessarily mean it reflects the ideal intake—only what is needed to support health in most people. 

For someone aiming for optimal health rather than just avoiding deficiency, it may be worth looking beyond RDAs and DVs and considering functional medicine perspectives, personalized nutrition, and higher-quality sources of nutrients.

• Modern Diets Lack Nutrients

Soil depletion, farming practices, and reduced nutrient density in today’s produce mean we may not be getting the same levels of vitamins and minerals as past generations.

Many people don’t consume enough whole, nutrient-dense foods daily, making supplementation necessary. For example, according to the National Institutes of Health, 1 in 4 people in the United States has insufficient vitamin D levels.

• Absorption Varies

Not all nutrients are absorbed at the same rate. For example, magnesium has varying absorption rates depending on its form.

Just Ingredients’ Magnesium Complex includes multiple highly bioavailable forms, ensuring your body can effectively absorb and use the nutrients.

• Higher Needs Due to Lifestyle & Stress

Chronic stress, intense exercise, poor gut health, and environmental toxins all increase the body’s demand for certain nutrients.

For instance, increased stress can lead to greater demand for B vitamins, which are crucial for energy and mental well-being.

• Therapeutic Benefits Beyond Deficiency

Many nutrients provide powerful benefits when taken at levels beyond the DV. For example, Just Ingredients’ Probiotic Complex includes butyrate, a postbiotic known for supporting gut health and promoting a healthy gut lining—something not typically addressed in standard probiotic supplements.

At Just Ingredients, we prioritize science-backed, research-driven doses—ensuring you receive the right amount for overall health, not just the minimum required. All of our products undergo third-party testing for safety and effectiveness.

It’s also important to recognize that supplementation cannot replace a poor diet. If your diet mainly consists of processed foods, taking a few vitamins will not significantly improve your overall well-being. A balanced, nutrient-rich diet and healthy lifestyle are essential for lasting health benefits.

On many of our supplement labels there are ingredients where the daily value isn’t listed. That’s because daily values for those ingredients are not established. Some examples include:

Botanical & Herbal Ingredients

• Adaptogens

• Antioxidants and Superfoods

• Herbal Extracts

Our Vitamin C Complex, for example, includes whole-food sources of Vitamin C—Acerola Cherry, Camu Camu, and Amla Berry—but their individual contributions are not assigned a Daily Value (DV). Instead, the label lists the total amount of Vitamin C these ingredients provide. While the vitamin C blend itself is 650 mg, the actual Vitamin C content is 120 mg, which corresponds to 133% of the DV.

Adrenal Complex is another product where the DVs are not established. The adaptogens Ashwaghanda, Rhodiola, and Panax Ginseng included in this formula do not have a set DV but they are traditionally used to support the body’s response to stress and promote overall well-being.

Amino Acids & Peptides

• L-Theonine

• L-Methionine

• L-Threonine

• L-Leucine

You’ll find amino acids in products like Iron Complex, Pre-Workout, and Protein Powder. Amino acids are essential for nearly every function in your body. They’re the building blocks of protein, supporting muscle growth, energy production, and overall cellular function.

Pre, Pro, and Postbiotics

• Inulin (Prebiotic Fiber)

• Specific Probiotic Strains

• Butyrate (Postbiotic)

Found in our Probiotic Complexes, Iron Complex (probiotics), and Glutathione Complex (postbiotics). Prebiotics nourish beneficial gut bacteria, probiotics help maintain a diverse microbiome that supports digestion and immune function, and postbiotics like butyrate provide key compounds that contribute to gut lining integrity.

Omega-3 Fatty Acids

• EPA

• DHA

While omega-3s are essential for heart and brain health, the FDA has not established a DV for these nutrients. Omega-3s are often consumed in higher amounts, such as 1,000–2,000 mg per day, depending on individual needs and health goals.

So, while many of these nutrients are incredibly beneficial to our health, they don’t have an established DV, which again highlights a key limitation: Daily Values are designed to prevent deficiencies, not necessarily to reflect the ideal amount of nutrients your body needs for optimal health. 

As a result, relying solely on DVs can be misleading when trying to assess how many nutrients you should be consuming for overall wellness.

• We vet every ingredient for purity and potency.

• We prioritize bioavailable, easy-to-absorb forms of nutrients.

• No fillers, synthetic additives, or unnecessary ingredients—just what your body needs.

The next time you see a supplement with a high percentage of a nutrient, don’t assume it’s excessive—consider whether it’s providing what your body truly needs to feel its best.

Disclaimer: The information provided in this post is for informational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making any changes to your diet or supplement regimen, especially if you have specific health concerns or conditions.