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.**

Vitamins, Minerals, and Antioxidants

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Better

Iron
Function: Aids in immune function; improves oxygen-carrying capacity
COMMON DOSE: 8 mg for men; 18 mg for women
TIMING: Take in the morning with breakfast. Consume with vitamin C to increase absorption. Avoid taking with calcium
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Better

Lycopene
Function: Antioxidant; anticancer agent
COMMON DOSE: 5-20 mg per day
TIMING: Not time-dependent
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Better

Vitamin C
Function: Antioxidant; reduces incidence of upper respiratory tract infections; reduces soreness
COMMON DOSE: 400-1000 mg per day
TIMING: Take in the morning with breakfast
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Better

Vitamin E
Function: Antioxidant; supports cell health; prevents muscle damage
COMMON DOSE: 400-1200 IU per day
TIMING: Take in the morning with breakfast
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Better

Zinc
Function: Supports the immune system; antioxidant; assists with digestion and metabolism
COMMON DOSE: 12-15 mg per day
TIMING: Take 1-2 hours before or 2 hours after a meal
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good

Calcium
Function: Supports bone health
COMMON DOSE: If deficient, aim for the RDA of 1000 mg per day
TIMING: Calcium carbonate should be taken at mealtime, either lunch or dinner; calcium citrate can be taken on an empty stomach between meals
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good

Lutein
Function: Antioxidant; supports eye health
COMMON DOSE: 6-15 mg
TIMING: Not time-dependent
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good

Magnesium
Function: Improves metabolism; supports bone health; aids in regulation of blood pressure
COMMON DOSE: 280-400 mg per day
TIMING: Take on an empty stomach, preferably without calcium
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good

Vitamin A
Function: Antioxidant; supports eye and cell health
COMMON DOSE: 0.25-0.5 mg per kg of body weight per day
TIMING: Take with a fat-containing meal to increase absorption
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good

Vitamin B-12
Function: Improves energy; supports cardiovascular health
COMMON DOSE: 25-100 mcg per day
TIMING: Take in the morning with breakfast


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