Whether your goal is to gain size, burn fat or recover faster from a workout, we have the latest info on the supplements of today. From protein to pyruvate, from creatine to caffeine, we’ve got you covered!
PROTEINS
Casein Protein- Casein protein is a part of milk protein. It provides a steady stream of amino acids, over a long duration. The body digests and absorbs it more slowly than whey, making it perfect to take before bed. Look for protein powders that contain micellar casein, calcium caseinate, sodium caseinate or potassium caseinate. Dose- 20-40 g between meals and/or before bedtime.
Egg White Protein- AKA egg albumin, this is an effective protein, used mostly by the lactose-intolerant. It is very high in BCAA’s and arginine, which stimulates nitric oxide production. Dose- 20-40 g between meals or 10-20 g added to a pre or postworkout shake.
Goat Milk Protein- Due to allergies of casein protein in milk, goat milk protein was developed. Most comes from hormone free goats, making it a good choice for those worried about modern farming techniques. Dose- 20-40 g before and/or after workouts and between meals.
Milk Protein- Milk protein is made up of both whey and casein. These are two of the most common sources of protein in shakes and other supplements. Dose- 20-40 g between meals and/or before bed.
Soy Protein- A vegetable protein that is rich in arginine and BCAA’s. Many bodybuilders worry about the estrogen-enhancing properties of soy, but this shouldn’t be a concern if other sources of protein are consumed. Soy protein is found in the form of soy concentrate or soy isolate. Dose- 20-40 g between meals.
Whey Protein- Arguably the most popular of all protein powders, this protein is easy to drink and easy to digest. Whey breaks down quickly to provide a rush of amino acids into the muscle, making it standard for both pre and post workout. Forms of whey protein are whey concentrate, whey isolate and whey hydrolysate. Concentrates are usually only about 70%-80% protein. Isolates are a purer form, coming in at about 95% protein, making it digested faster. However hydrolysate is the most processed and pure, making it the fastest in the digestion race. Dose- 20-40 g between meals, 20 g pre-workout and 40-50 g postworkout.
ENERGY/FATLOSS/THERMOGENICS
7-Keto DHEA- Also known as 3-acetyl-7-Oxo, this is a natural metabolite of dehydroepiandrosterone, the hormone produced by the adrenal glands that form testosterone. Unlike DHEA, it doesn’t convert to testosterone or estrogen, it instead increases metabolic rate by boosting thyroid hormone production. Dose- 100-200 mg per day, split into 3 daily doses.
Alpha-Lipoic Acid(ALA)- This antioxidant increases muscle glucose and creatine uptake. It also reduces the amount of insulin released when carbs are eaten, therefore reducing fat storage. Dose- 500-600 mg postworkout with creatine.
Beta-Phenylethylamine- Also known as PEA, this metabolite enhances neurotransmission. It promotes fat loss by increasing the release of norepinephrine. It also is helpful during low calorie and low carb diets, due to the euphoric feeling it provides. Dose- 100-500 mg, 1-2 times daily.
Caffeine- Not only a stimulant, caffeine is an effective fat burner due to its ability to increase fat release from fat cells. It has also been shown to help prevent cardiovascular disease and diabetes. Dose- 200-400 mg before workouts.
Capsaicin- This supplement is found in chile peppers, it’s what makes them spicy. It increases metabolic rate through its ability to raise levels of norepinephrine. Dose- 40,000-80,000 units, 30 min before meals.
Carnitine- Carnitine helps transport fat into the muscle cells, to be burned as fuel. It has also been shown to aid in muscle recovery after lifting and it increases the number of testosterone receptors in muscle cells, making it useful in mass gains. It is found in the forms of L-carnitine, acetyl-L-carnitine and L-carnitine-L-tartrate. Dose- 1-2 g with breakfast, pre and postworkout and before bed.
Chitosan- A protein derived from chitin, which is found in crustacean shells. Chitosan attracts fat, binding to it and removing it from the digestive system before it can be absorbed. Dose- 2 g before high fat meals.
Chocamine- This cocoa extract contains caffeine, theobromine, tyramine, and phenylethylamine, which work together to help suppress the appetite, increase energy and burn fat. Dose- 1-2 g, 1-3 times daily.
Chromium- This has been shown to significantly reduce carbohydrate cravings and lead to enhanced fat loss. It also helps to blunt cortisol levels. Dose- 200-400 mcg per day with a meal.
Conjugated Linoleic Acid(CLA)- A fatty acid found in dairy and meats, that has been found to both reduce body fat and increase muscle mass, at the same time. It is also beneficial in reducing the risks of certain cancers. Must be taken for 12 weeks for effects to take effect. Dose- 1-3 g with breakfast, lunch and dinner.
Evodiamine- Extracted from the evodia rutaecarpa fruit, this works by stimulating specific receptors that boost metabolic rate. It also reduces hunger and slows the digestion of food, which helps to maintain steady insulin levels and prevents insulin spikes, which leads to fat storage. Dose- 30-50 mg, 2-3 times a day before meals.
Forskolin- A member of the mint family that is the active compound in the herb coleus forskohlii. This supplement enhances fat loss by activating the enzyme adenylate cyclase, which also aids in the production of testosterone. It also allows for fat stored in cells to be broken down for use as fuel. Dose- 25-50 mg, 2-3 times daily before meals.
Glucomannan- This is a water-soluble dietary fiber derived from the konjac root. Mixing this supplement with water, expands its size up to 50 times its original volume, thus filling the stomach and giving the sense of fullness. Dose- 1-2 g an hour before meals.
Green Tea Extract- This contains compounds called catechins, including EGCG(epigallocatechin galate), which is mainly responsible for the thermogenic effect of green tea. Green tea has also been shown to reduce the risks of certain cancers and promote joint health. Dose- 500 mg, 3 times daily before meals.
Guarana- Guarana is a source of caffeine that aids fat loss, enhances mental acquity and boosts performance. Dose- 200-600 mg as needed.
Guggulsterones- Plant sterols extracted from the resin of the commiphora mukul tree, found in India. They enhance thyroid hormone output by increasing iodine uptake in the thyroid gland. Other benefits include improving cholesterol levels and aiding in joint recovery. Dose- 20-60 mg, 2-3 times daily.
Gymnema Sylvestre- Long used to treat diabetes, this vine is found in central and southern India. Chewing the leaves causes a loss of sweet taste, thus suppressing the desire for sweets. It has also been shown to lower blood glucose levels. Dose- 250-500 mg, 1-3 times daily with one dose immediately postworkout.
Hoodia- This extract from hoodia gordonii has been used to suppress the appetite. This happens because of the property called P57, which tricks your brain into thinking your stomach is full. Dose- 300-500 mg, 1-2 times daily on an empty stomach.
Hydroxycitric Acid(HCA)- HCA is extracted from the rind of the garcinia cambogia plant. It frees up more fat from fat cells to be used as fuel. Dose- 500-1000 mg, 2-3 times daily, with one dose 30 min prior to exercise.
Medium-Chain Triglycerides(MCT’s)- These are a special type of saturated fat, that is considered good for you. Most dietary fats have about 9 calories per gram, while MCT’s have about 8. They can boost metabolism and also don’t get stored in fat cells, as they are preferentially used by the muscle for fuel. When MCT’s are broken down, they form compounds called ketones. Ketones are used for fuel, help to prevent the breakdown of muscle fibers which can lead to greater muscle growth. Forms of MCT’s are found in coconut oil, palm kernel oil and butter. Dose- 1-2 tbsp of MCT oil with food, 1-4 times daily.
Phaseolus Vulgaris(Starch Blockers)- This is an extract of white kidney beans that inhibits the enzyme responsible for the breakdown of starches into simple sugar, thus keeping them from being absorbed. Dose- 2-3 g, 30 min prior to eating a high carb meal.
Pyruvate- Pyruvate is a byproduct of glucose metabolism. In supplement form, it’s used to drive aerobic metabolism within cells. It is also a great cardio aid, due to its ability to enhance the endurance capacity of muscles. Dose- 2-4 g, 3-4 times a day, on an empty stomach.
Simmondsin- Simmondsin is an extract from jojoba, that works by stimulating the release of cholecystokinin. It has been found to be very effective at decreasing food intake and bodyweight. Dose- 100-500 mg, 45 min before meals.
Synephrine- Also referred to as Bitter Orange, it is the active ingredient in the plant citrus aurantium. It is structurally similar to ephedrine, but it boost metabolism without elevating heart rate or blood pressure, making it a safe alternative. Dose- 5-20 mg, 2-3 times per day before meals.
Tyrosine- Tyrosine is an amino acid, used by the body to produce many hormones and neurotransmitters, including norepinephrine, dopamine and other thyroid hormones that enhance fat loss. Taking tyrosine increases norepinephrine levels, which raise metabolism, promote fat burning and have a direct impact on appetite control. Dosage- 500-1000 mg, twice a day, with one dose 30 min preworkout.
Yohimbine- Commonly used to enhance the male libido and burn fat, yohimbine is found in the African tree pausinystalia yohimbe. It works by inhibiting the alpha receptors found on fat cells that enhance the amount of fat stored. By antagonizing these alpha receptors, yohimbine allows the fat cells to more easily release their stores of fatty acids so that they can be burned for energy and making it difficult for them to be stored as fat. Dose- 2-10 mg, three times a day with one dose being 30 min preworkout.
MASS & STRENGTH
Adenosine Triphosphate(ATP)- ATP is a nucleic acid, just as DNA, that provides a form of energy that is used to fuel many processes in the human body such as nerve conduction, the metabolism of nutrients and muscle contractions. ATP causes the release of nitric oxide, which results in blood vessel dilation. This means you get more oxygen and nutrients to your muscles, which causes a better pump. Elevated levels of ATP in the blood encourages fat cells to release more fat to use as fuel. Dose- 250-500 mg per day, divided into 2 daily doses.
Alpha-Glycerylphosphorylcholine(Alpha-GPC)- Alpha-GPC is derived from soy lecithin. It is a form a form of choline, therefore it can be converted into acetylcholine. By boosting acetylcholine production, Alpha-GPC is believed to stimulate the release of growth hormone, which will lead to higher growth hormone(GH) levels. Dose- 250-500 mg 1 hour preworkout and before bed.
Beta-Alanine/Carnosine- This amino acid is combined, in the body, with another amino, histidine, to form the dipeptide(two aminos bound together) carnosine. Muscles with higher levels of carnosine have more strength and endurance, which is gained by supplementing with beta-alanine. Dose- 1-1.5 g immediately pre and postworkout.
Beta-Ecdysterone- This is a phytochemical found in plants, such as spinach, to protect the plant from insects. In studies it has been found to have very anabolic properties. It works by stimulating protein synthesis and therefore driving muscle growth. Dose- 100 mg with meals and pre and post workout, for a total of 400-500 mg/day.
Betaine- Your body uses betaine for joint and liver repair and protection. Supplementing with betaine may support faster recovery from injury and inflammation as well as increase muscle strength and power in athletes. Dose- 1250 mg twice a day with meals.
Branched-Chain Amino Acids(BCAA’s)- BCAA’s include the three aminos leucine, isoleucine and valine. These three are the most important aminos for the manufacturing, maintenance and repair of muscle tissue. Leucine is the bodybuilders MVP, due to its ability to stimulate protein synthesis. New research shows that the three can block cortisol(a catabolic hormone) and decrease delayed-onset muscle soreness. Dosage- 3-5 g with breakfast, pre and postworkout and before bed.
Creatine- Creatine is found in forms of creatine monohydrate, creatine malate, creatine ethyl ester and creatine alpha-ketoglutarate and made from the three aminos, arginine, glycine and methionine. Creatine makes muscles stronger by pulling water into the muscle cells. Keeping your muscles saturated with creatine , helps to produce the rapid energy they need to perform rep after rep in the gym. It also increases the levels of growth factor-1(IGF-1), which boosts muscle growth. In addition it protects against heart disease, provides antioxidants, can ease chronic fatigue syndrome, protects the brain from damage, lessens the symptoms of Parkinson’s disease and can protect the skin from sun damage. Dose- 2-5 g immediately pre and postworkout.
Dehydroepiandrosterone(DHEA)- DHEA is produced by the adrenal glands and is responsible for many body functions including, supporting insulin function, increasing bone density, promoting mental health and working as a precursor for testosterone. It has also been found to reduce bodyfat, particularly from the midsection, and it increases levels of IGF-1, an anabolic factor critical for muscle growth. Dose- 25-100 mg 2 times a day.
Diindole- Diinedole can help neutralize the negative effects of high estrogen levels. This includes keeping levels of testosterone up without aromatization(the process in which testosterone is converted to estrogen, which leads to excess water and fat retention. Dose- 200-300 mg in 2-3 divided doses.
Eurycoma Longifolia Jack- Also known as tongkat ali or longjack, this herb has long been used to increase virility in men. Research has found that it significantly boosts testosterone and decreases cortisol levels, particularly after exercise. Dose- 100-300 mg in the morning, 30 min preworkout and before bed.
Fenugreek- This herb has many health benefits, including increased insulin release. It also can increase testosterone levels due to its high content of furostanolic saponins, which raise leutinizing hormone levels to stimulate testosterone production. Dose- 500-2000 mg per day.
Glutamine- Glutamine is a vital amino acid to bodybuilders. It aids in muscle growth by raising levels of leucine in muscle fibers and it also helps decrease muscle breakdown. In addition, it aids your immune system, which keeps you from getting down and missing trips to the gym and helps your body burn more calories and fat during resting periods . If taken preworkout, glutamine buffers lactic acid which decreases muscle fatigue. Taken postworkout and before bed, it boosts levels of GH. Dose- 5-1 0g in the morning, 30 min - 1 hour preworkout, immediately postworkout and 30 min - 1 hr before bed.
Glycerol- Glycerol helps to prevent dehydration and regulate body temperature in the heat, by its ability to attract and bind to large amounts of fluid, such as water. This same principal allows glycerol to enhance muscle pumps by pushing more fluid into the muscles. Dose-10-30 g with 18-32 oz water, 1 hr preworkout.
Beta-Hydroxy Beta-Methylbutyrate(HMB)- HMB is a metabolite of the amino leucine, which helps to prevent muscle breakdown during exercise that the muscle is not accustomed to. This makes is ideal for beginners and those who train with all out intensity. Combined with carnitine, HMB increases fat loss and promotes fatty acid transport into cell mitochondria, where its burned as fuel. Dose- 3-6 g, 2 - 3 times a day.
Humanofort- Humanofort is a purified protein extract, derived from chicken embryos that stimulates the adrenal gland, which normalizes functions such as DHEA production. This, in turn, can lead to higher testosterone levels. Dose- 30 – 100 mg in the morning, preworkout and before bed.
Methoxyisoflavone- This supplement has anti-estrogen properties that promote higher levels of testosterone, which enhances muscle growth and decreases muscle breakdown. Chemical breakdown-5-methyl-7-methoxy-isoflavone. Dose- 500-2000 mg/day divided into 3 doses with meals.
Mucuna Pruriens- AKA, the velvet bean, this legume is rich in L-Dopa(L-dihydroxyphenylalanine), which is converted into dopamine in the body and increases GH release. Dose- 100 – 400 mg preworkout and before bed.
Octacosanol- An alcohol that makes up the main component of the wax in fruits, leaves, whole seeds and beeswax. Usually derived from sugarcane wax or spinach and wheat germ oil, it can increase grip strength, enhance reaction time, increase endurance and increase fat burning during exercise. Dose- 1-10 mg, 1 - 2 times a day with meals.
Ornithine/Ornithine Alpha-Ketoglutarate(OKG)- An amino acid with many beneficial features for bodybuilders, such as increased protein synthesis, decreased muscle breakdown and enhanced GH levels. Dose- 5 – 10 g, 1 hr preworkout and before bed.
Rhodiola- Medicinal uses of this plant, date back to ancient Greece. It is also known as the arctic rose and is considered an adaptogen, due to its ability to increase the body’s resistance to stress. Taking rhodiola can help keep physical stress on your body low, and thus keep you from missing trips to the gym. It can also increase ATP levels in muscles, prevent a decrease in testosterone, GH and IGF-1 and reduce the rise in cortisol(a catabolic hormone). Dose- 100 – 300 mg/day, divided into 2 - 3 doses with meals.
Ribose- Ribose is a sugar molecule that makes up the core of ATP. This supplement enhances performance when an exercise is repeated. This makes you stronger for your second and third sets of an exercise, due to its ability to enhance the recovery of ATP levels. Dose- 5 – 20 g/day in 2 doses-pre and postworkout.
Taurine- Taurine in muscle cells is critical for muscle strength and force, and it also enhances the muscles ability to contract faster and with more force. Research has shown that it also helps to maintain endurance and has positive effects on fatigue due to its antioxidant properties. This can prevent muscle fatigue during exercise and promote recovery. Dose- 1 – 3 g pre and postworkout.
Tribulus-The active ingredient in tribulus is protodioscin, which increases testosterone. Protodioscin is a furostanolic saponin that influences the brain to release more leteinizing hormone, which goes through the bloodstream to the testicles where the production of testosterone is increased. The higher your test levels, the greater your muscle growth and fat loss with an immediate muscle strength increase. Dose- 250 – 750 mg 2 times a day, with breakfast and 1 hr preworkout.
Zinc Magnesium Aspartate(ZMA)- This is a potent combo of zinc and magnesium aspartate plus vitamin B6. ZMA increases anabolic hormone levels, including free testosterone and IGF-1. ZMA has also been shown to improve sleep quality. Dose- Label instructions taken before bed on an empty stomach.
PREWORKOUT
Arginine- Arginine enhances nitric oxide(NO) production, which improves blood flow to exercising muscles. This, in turn, delivers nutrients, hormones and oxygen into the muscles, which can help with training and recovery. It also has the ability to burn fat while concurrently increasing muscle mass. In the dose range of 5-10 grams, it has been found to significantly increase GH levels. Dosage- 3 – 10 g, 3 times a day, 30min pre and postworkout and 30 - 60 min before bed.
Citrulline/Citrulline Malate- This amino acid is a close cousin to arginine, due to the fact that it is regularly converted to arginine in the body. The same benefits you receive from arginine, such as NO and GH production, you also get supplementing with citrulline. You also benefit from its ability to prevent muscle fatigue by removing ammonia from the body and it boosts protein synthesis. Available in the forms of L-citrulline and citrulline malate. Dose- 2 – 3 g, 30-60min preworkout.
Pycnogenol- Pycnogenol is extracted from the French maritime pine tree bark and is an antioxidant flavanoid. It boosts NO production by increasing the activity of nitric oxide synthase, which catalyzes the conversion of arginine to NO in the body. Dose- 50 – 100 mg taken along with your arginine supplement.
RECOVERY AIDS
Bovine Colostrum- Gram per gram, the protein in bovine colostrum is a bit more anabolic than that in whey. It helps to improve immune function, increase levels IGF-1 and aids in muscular endurance, which helps you pump out more reps per set. Dose- Replace 5 – 10 g of your whey with bovine colustrum and take pre and postworkout.
Digestive Enzymes- Enzymes are proteins that act as catalysts in the body, which enable metabolic process to occur at lightning fast speed. Proteins, carbs and fats(macronutrients) are broken down by these enzymes. Taking these enzymes will aid in absorbing the protein you take in and speed muscle recovery after workouts. Find an enzyme formula that contains all or some of the following: trypsin, chymotrypsin, pepsin, pancreatic enzymes, bromelain and papain. Dose- 200 – 500 mg of protease enzymes pre and postworkout.
Phosphatidylserine(PS)- PS is a lipid found in the membranes and nervous tissue that maintains cell structure and function. PS has been shown to significantly blunt cortisol and improve mental function along with promoting feeling of well being. Dose- 800 mg immediately postworkout.
Vitargo/High Molecular-Weight Carbs(HMC’s)- Vitargo is a patented high molecular-weight carb. Typically, HMC’s are made from waxy maize starch, which is basically corn. They can pass rapidly through the stomach to the intestines where they easily enter the blood. Consuming fast digesting carbs postworkout, significantly blunts cortisol levels, preventing muscle breakdown and encouraging growth. It also raises insulin levels which promotes hypertrophy and replenish muscle glycogen levels. Dose- 60 – 100 g immediately postworkout. Can be added to your postworkout shake.
GENERAL HEALTH
5-Hydroxytrytophan(5-HTP)- 5-HTP is a modified amino acid. IT is what the essential amino tryptophan is converted to before it forms serotonin and melatonin in the body. Seratonin helps to curb food cravings while melatonin helps you to relax before bed. Dose- 50 – 300 mg before bed.
Beta-Carotene- This is a phytonutrient that has pro-vitamin A and antioxidant activity and helps defend the cells from free radicals. This, in turn, helps with recovery from exercise. Dose- 5000 - 25000 IU per day.
Calcium- Contraction and relaxation of a muscle, is all made possible by calcium. It is also crucial for the growth of the musculoskeletal system. Calcium can also help burn body fat by promoting thermogenesis and by reducing dietary fat absorption. Dose- 1000 mg daily.
Chondroitin- Chondroitin helps in the recovery of joints from injury and from lifting weights. It also can be effective against arthritis and protect joints from destructive enzymes. Available as chondroitin sulfate and chondroitin hydrochloride. Dose- 1200 mg daily in 2-3 divided doses.
Co-Enzyme Q10(CoQ10)- CoQ10 helps muscle cells convert energy and may help in regulating blood pressure and heart disease. It also neutralizes free radicals caused by lifting heavy weights and it turns carbs and fat into energy. Dose- 50 – 100 mg per day.
Collagen Hydrosylate/Gelatin- This is a protein that typically comes from oxen, cows, sheep, chicken or pigs and it helps regenerate and synthesize cartilage. Research has shown that individuals taking collagen had significant pain reduction and were able to reduce their use of nonsteroidal anti-inflammatory drugs. This needs to be taken for at least three months. Dose- 10 g per day.
Dimethylaminoethanol(DMAE)- DMAE is a naturally occurring analog of choline, which promotes higher levels of choline in the brain. This function gives you better mental function. Dose- 100 – 200 mg, 1 - 2 times a day.
Echinacea- This herb is well known for its protective immune properties. Stress caused by heavy lifting can be prevented by supplementing with Echinacea. In addition, it can protect against the cold and flu and can also boost your appetite, which can be very beneficial during mass gaining phases. Dose- 200 – 400 mg, 2-4 times a day.
Fiber- Fiber is a complex carb that enhances the health of the digestive tract and keeps your digestive system at peak working efficiency by improving the absorption and efficiency of nutrients you eat. Dose- 10 – 15 g for every 1000 calories of food consumed. Can be taken as food or as a supplement.
Fish Oil- Fish oil contains two omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acids reduce the risk of heart disease and stroke, boost immune and brain function, enhance joint repair, encourage fat loss, increase muscle growth and help to prevent muscle breakdown. Dose- 1 – 3 g with food, twice a day.
Flaxseed Oil- This is an excellent source of alpha-linolenic acid, which the body can conver to EPA and DHA. (See Fish Oil) Dose- 1 - 3 tbsp per day with food.
Folic Acid- Also known as folate, this B vitamin is critical for the production and maintenance of new cells and is also needed to make DNA and RNA. In addition, folate even aids in the conversion of arginine to nitric oxide(NO). Dose- 400 - 800 mcg.
Gamma-AminoButyric Acid (GABA)- This neurotransmitter has a number of positive effects on the nervous system. GABA increases the body’s sleep cycle, which can lead to more energy and better concentration levels throughout the day. GABA also stimulates the release of growth hormone (GH). Dose- 2 - 5 g per day, preworkout and before bed.
Gamma Linoleic Acid (GLA)- GLA is derived from the omega-6 fatty acid, linoleic acid. Not enough GLA causes inadequate prostaglandin production, which can inhibit muscle growth and fat loss. Found from sources such as borage oil, black currant seed oil and evening primrose oil. Dose- 1 - 2 g, 2-3 times a day with food.
Ginkgo Biloba- This is an extract from the ginkgo tree that can improve blood flow to the brain and muscle, thus giving you a mental edge while training. It also has powerful antioxidant effects which can prevent brain deterioration and muscle atrophy. Dose- 40 - 60 mg, three times per day.
Ginseng- Panax ginseng is the most studied herb used for physical performance. Ginseng has been found to boost immune function and provide antioxidant benefits. It has also been found to boost NO production during exercise. Dose- 500 – 750 mg before breakfast and with dinner.
Glucosamine- Glucosamine is necessary to manufacture molecules called glycosaminoglycans, which are found in human cartilage. It has been found to reduce the pain from osteoarthritis and prevent wear and tear on joints caused by intense, heavy resistance training. Dose- 1500 – 2000 mg per day divided into 2-3 doses.
Huperzine A- This club moss extract has been used in Chinese medicine for centuries as a diuretic and to treat blood loss and fever. More recently, it has been found to benefit memory and learning functions as well as to aid patients with Alzheimer’s disease and dementia. It works by preventing the breakdown of acetylcholine(ACh), the more ACh, the more alert the brain is. Dose – 25 – 50 mcg, taken 1-3 times a day.
Lecithin- Lecithin serves as a memory enhancer, but is also important for the movement of fat into cells to be burned. It is a vital component of the neurotransmitter ACh, which stimulates the muscles to contract. As lecithin is depleted during a intense workout, muscle fatigue sets in. Supplementing with this will give you the extra drive you need to get more reps and break the pain barrier. Dose- In granular form(mixes easily with water or a shake), 1700 mg in 2-4 divided doses.
Melatonin- Normally used for better, deeper sleep, which can improve muscle recovery, but taken before workouts , this supplement has been found to significantly raise GH levels without making athletes sleepy. Dose- For sleep- 0.3 – 10 mg and hour before bedtime. For training- 0.5 – 5mg, 30-60 min preworkout.
Methylsulfonyl-Methane (MSM)- This is an organic sulfur compound that occurs naturally in fruits, vegetables, grains, animals and humans. Sulfur is required to form connective tissue and cartilage with low sulfur levels is seen in arthritis patients. MSM can reduce inflammation and arthritis pain. Dose- 250 – 2000 mg per day.
Multivitamin- Reduced dietary variety or calorie intake along with vitamin loss from exercise can lead to nutritional deficiencies that can be eliminated by simply supplementing with a good multivitamin. The nutrients gained from taking a multivitamin, cannot be produced in the body at sufficient rates to maintain optimal metabolism. A good multivitamin will contain 100% daily value of C, D, E, most B-complex vitamins, zinc, copper and chromium. Dose- 1 - 2 times daily with food.
N-Acetylcysteine (NAC)- NAC is an altered form of the amino acid cysteine, that provides antioxidant benefits directly within the muscle cells. It also delays fatigue during grueling exercise, promotes fat loss and enhances NO production. Dose- 600 – 800 mg immediately preworkout or before breakfast.
Nicotinamide Adenine Dinucleotide (NADH)- NADH is the co-enzymatic form of vitamin B3 and is involved in the production of energy in every cell in the body. It helps to maintain feelings of well being and provides more energy. Dose- 5 – 10 mg per day.
Potassium- Potassium is required for normal muscle function and is stored within muscle cells where it also enhances cell volumization. Can be found in the forms of potassium aspartate, potassium gluconate or potassium citrate. Dose- 500 – 1000 mg, 3 times a day, with one dose being 30-60 min preworkout.
Probiotics- Probiotics are “good” bacteria that help you re-establish gut microflora that gets compromised by stress and chemicals. They promote optimal gut function, limit bacterial and viral infections, improve intestinal function, promote good digestive health and boosts your body’s defenses against illnesses. Dose- Take in the form of fresh yogurt or in the encapsulated Lactobacillus and Bifidus bacteria, everyday.
S-Adenosylmethionine (SAMe)- This supplement promotes liver and joint health, regulates proper metabolism and increases mental function. It is also a safe natural antidepressant. Dose- 400 - 800 mg per day in 2-3 divided doses.
Selenium- Selenium is a trace mineral that helps to limit damage to muscles and other tissues and helps speed recovery. It is a key component of glutathione peroxidase, which is a major cellular antioxidant. Dose- 200 - 400 mcg per day with food.
St. John’s Wort- This is used to relieve mild depression, sleep disorders and anxiety. It also works as an antiviral supplement and raises serotonin levels. Dose- 300 mcg 2-3 times a day.
Theanine- Theanine is amodified form of glutamine that helps improve sleep quality and promotes relaxation by increasing levels of GABA, which inturn increases GH levels. Dose- 50 – 500 mg, 30-60 min before bed.
Vinpocetine- Referred to as a “smart drug”, vinpocetine is derived from the periwinkle plant and is used to enhance memory and cognition. It also has the ability to dilate blood vessels, enhance blood flow to the brain, reduce blood viscosity, support the proper function of the red blood cells and enhance energy production in the brain. Dose- 5 - 40 mg per day in 2-3 divided doses.
Vitamin B Complex- B vitamins are critical for manufacturing energy, support proper nerve and immune function as well as providing energy for the metabolism of amino acids, carbs and fat. Dose- 50 – 100 mg a day.
Vitamin C (Ascorbic Acid)- Vitamin C is a powerful antioxidant that is involved in the synthesis of hormones, amino acids and collagen. It also protects the immune system cells and allows them to work more efficiently and destroys free radicals. It strengthens capillaries and other blood vessels as well as healing injuries. Due to the fact that your body cannot store vitamin c, it must be supplemented frequently. Dose- 500 – 2000 mg, 1-2 times a day with food.
Vitamin D- This vitamin helps to increase the absorption of calcium from foods and other supplements. It has also been shown to increase muscle growth and strength. Dose- 1000 IU of vitamin D3, 1-2 times a day with food.
Vitamin E (Alpha-Tocopherol)- Vitamin E is an antioxidant that is especially protective of polyunsaturated fats and body tissues. It prolongs the life of red blood cells and is necessary for the proper use of oxygen by the muscles. Dose- 400 - 800 IU a day, divided into 2 doses.
