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 Mental Function, Mood, and Sleep

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best

L-theanine
Function: Reduces anxiety and stress; increases mental acuity
COMMON DOSE: 50-200 mg
TIMING: Take with caffeine to increase mental acuity
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best

L-tryptophan
Function: Increases production of melatonin; decreases time to fall asleep
COMMON DOSE: 2-5 g per day
TIMING: 60 minutes before bedtime
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best

Melatonin
Function: Sleep aid; promotes uninterrupted sleep
COMMON DOSE: 3-5 mg
TIMING: 60 minutes before bedtime
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best

St. John’s wort
Function: Improves mild to moderate depression
COMMON DOSE: 300 mg per dose
TIMING: Take 300 mg 3 times evenly spread throughout the day
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Better

5-hydroxytryptophan (5-HTP)
Function: Increases serotonin; promotes restful sleep; improves exercise recovery
COMMON DOSE: 100-300 mg
TIMING: 30-60 minutes before bedtime
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Better

Acetyl-L-carnitine
Function: Improves mild cognitive impairment
COMMON DOSE: 1.5-3.0 g per day
TIMING: Not time-dependent
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Better

Ginkgo biloba
Function: Improves mental concentration
COMMON DOSE: 160-240 mg per day
TIMING: For cognitive enhancement, take 1-4 hours beforehand
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Better

Kava-kava
Function: Reduces anxiety and stress
COMMON DOSE: 100-300 mg per day, divided
TIMING: Divide into equal portions to be taken with meals
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good

Tyrosine
Function: Increases mental acuity, energy, and mood
COMMON DOSE: 50-150 mg per kg of body weight
TIMING: 60-90 minutes before exercise
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good

Valerian root
Function: Sleep aid; reduces anxiety
COMMON DOSE: 100-1800 mg per day
TIMING: 60 minutes before bedtime
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  • 6.Continued...Vitamins+Minerals

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