supplement guide

Complete Supplement Guide

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You have made it past the 30-day mark of your New Year resolution to get in shape and live a healthier lifestyle. It has been several weeks now and you are looking to see some big changes, your nutrition is on point, and your personal training sessions have helped you in the gym. Still not enough? Yielding the results you are looking for will take some discipline, dedication, and hard work of course but you have made your mind and you are going to take this all the way. You took the time to get to know the guys working out at the gym and have heard about protein, creatine, glutamine, and a whole list of other supplements but you aren’t sure what is safe, what works, and what doesn’t.
We have taken out the guesswork for you and compiled a complete list of 55 ingredients based on their uses, and effectiveness back by science-based claims as well as claims on the product labels. We have also included the optimal timing for each ingredient.

**Before making any changes to your current diet and supplement plan, make sure to consult with your physician.
Please remember that these ingredients are not intended to diagnose, treat, cure, or prevent any disease. If you have any underlying health conditions, or are pregnant, please consult with your physician before taking any supplements. The information listed in this guide is intended for use in adults only.**

 

Supplements Intended To Improve Immune Function, Inflammation, and Joint Health

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best

Echinacea
Function: Enhances immune status; reduces symptoms of colds and upper respiratory tract infections; improves endurance performance
COMMON DOSE: 900-1500 mg per day, divided
TIMING: Divide into 3 equal doses, taken throughout the day
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best

Glucosamine sulfate
Function: Reduces inflammation; alleviates joint pain
COMMON DOSE: 1500-2000 mg per day
TIMING: Take with a meal and plenty of water
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best

Green tea
Function: Antioxidant; anti-inflammatory; increases metabolism
COMMON DOSE: 200-500 mg per day
TIMING: Take in the morning, with breakfast
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Better

Alpha-lipoic acid (ALA)
Function: Antioxidant; insulin mimetic
COMMON DOSE: 300-600 mg per day, divided
TIMING: Divide into 3 equal doses, taken with meals
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Better

Colostrum
Function: Reduces symptoms of upper respiratory tract infections; supports the immune system
COMMON DOSE: 20-60 g per day
TIMING: Take shortly after a meal
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Better

DL-phenylalanine
Function: Reduces chronic pain; Improves mood
COMMON DOSE: 100-200 mg per day
TIMING: Avoid taking with high-protein meals, as it may affect absorption rates
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Better

Flaxseed
Function: Anti-inflammatory; pain reliever
COMMON DOSE: 30-50 g per day (or 3-5 tbsp per day)
TIMING: Not time-dependent
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good

7-keto-DHEA
Function: Improves immune function; increases fat oxidation
COMMON DOSE: 50-400 mg per day, divided
TIMING: Divide into 2 equal doses, take with meals
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good

Evening primrose oil (GLA)
Function: Anti-inflammatory; reduces symptoms of rheumatoid arthritis and premenstrual syndrome
COMMON DOSE: 400-600 mg per day
TIMING: Not time-dependent
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good

Lysine
Function: Promotes bone growth and healthy skin
COMMON DOSE: 500-1000 mg per day
TIMING: Avoid drinking milk at the same time you take lysine
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good

Saw palmetto
Function: Supports prostate health; reduces the symptoms of colds, coughs, and sore throat
COMMON DOSE: 200-350 mg per day
TIMING: Not time-dependent
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  • 5.Continued...Mental Function+Mood

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