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That is why DIM supplements are generally recommended. The effects of DIM are quite profound and generally noticeable to someone supplementing with a high enough dosage. The standard recommended dosage for women is 100-200 mg of DIM daily. Men typically need a higher dose than women, such as 200-400 mg per day. http://www.naturodoc.com/library/hormones/di...
So what is an appropriate dosage for Choline? The FDA outlines a general dietary guideline for adult males to consume at minimum 550 mg per day and for females to consume 425 mg per day. Pregnant and nursing women should take at least 550 mg per day to promote proper neural development in their children.