Printable worksheet
Supplement audit worksheet
A supplement audit worksheet helps you list everything you take, add up each nutrient across all products, and check the total against the safe upper limit. It matters because taking the same nutrient in a multivitamin, a single supplement and fortified foods can quietly push you over a limit. Write down each product, its nutrients and amount per serving and servings per day, total each nutrient, then compare with the NHS or EFSA upper figure. Information only, not medical advice.
Download this worksheet
A blank worksheet plus the reference upper limits, to print or open in a spreadsheet. The same content is shown on this page.
Download the supplement audit worksheet (CSV)The worksheet
List every supplement and multivitamin you take. Add up the same nutrient across all products, then compare the total with the upper safe limit.
| Product | Nutrient(s) and amount per serving | Servings/day | Daily total per nutrient | Over the limit? |
|---|---|---|---|---|
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Common UK upper guidance (adults)
| Nutrient | Upper guidance per day (supplements unless noted) |
|---|---|
| Iron | 17 mg or less unlikely to cause harm; over 20 mg can cause side effects |
| Magnesium (from supplements) | 400 mg or less unlikely to cause harm |
| Vitamin D | 100 micrograms (4,000 IU) |
| Vitamin C | 1,000 mg or less unlikely to cause harm |
| Zinc | 25 mg or less unlikely to cause harm |
| Vitamin B6 | 10 mg or less unlikely to cause harm |
These reference figures are the NHS consumer guidance amounts, matching our upper safe limit checker, which holds the current figure and basis for every nutrient. Always check each nutrient there for the live figure. See the NHS vitamins and minerals pages for the source.
Information only, not medical advice. This tool is educational and is not a substitute for a registered clinician. It does not diagnose anything and does not recommend that you take any supplement. Always read product labels and speak to your GP or pharmacist before starting, stopping or combining supplements. If you are pregnant, trying to conceive or breastfeeding, some upper limits are stricter and some nutrients such as high-dose vitamin A should be avoided; always check with your midwife, GP or pharmacist.
Read more
Once you know what you take, see what it costs with the supplement stack daily cost calculator, check whether you are overpaying with are you overpaying, and check the amount you actually need in the recommended daily intake lookup. More free printables.
Frequently asked questions
Why audit my supplements?
Because it is easy to take the same nutrient in several products at once, for example a multivitamin plus a single supplement plus fortified foods, and go over the safe upper limit without realising. The total across everything is what matters, and a worksheet is the simplest way to add it up and see whether any nutrient is too high.
How do I use the worksheet?
List every supplement and multivitamin you take, with the nutrients and amount per serving and how many servings a day. Add up each nutrient across all products to get your daily total, then compare that total with the safe upper limit. Anything over the limit is worth checking with a pharmacist or GP.
Where do the upper limits come from?
The reference figures are the NHS consumer "do not take more than" amounts where one exists, with the EFSA tolerable upper intake level used otherwise. They are the same figures used by our upper safe limit checker. They are population guidance for healthy adults, not personal targets, and some limits are stricter in pregnancy.
This is information, not medical advice, and is not a substitute for a registered clinician. The upper figures are population guidance for healthy adults, not personal targets. Speak to your GP or pharmacist before changing what you take.
Editor, Her Vitals
Oliver leads Her Vitals's editorial coverage of women's life-stage health and supplements. He curates and reviews existing branded products across trying to conceive, pregnancy, postnatal, perimenopause, menopause and the senior years, weighing what the evidence supports against guidance from bodies such as EFSA, the NHS and NICE, and is clear that the content is information rather than medical advice.
Last reviewed: 27 July 2026
Reviewed by Oliver Mackman, Editor. Editorial review against published guidance; not a clinical review.