Healthy Nutrition and Supplementation

Chapter 3

Specific Supplements

Level-scales:

First number: Effectivity=E, second number: Price-Performance-ratio=P: 1 = very good; 6 = insufficient. Dosage=D.

Substance, functionality, price-performance ratio, recommended daily dose:

Supplement Name Benefits E P D 4-IIydroxyisoleucine Insulin multiplier, improves insulin's effects by 30% 4 4 250 mg 5-HTP Reduces stress, improves sleep 2 2 600 mg Acetyl-L-Carnitine Inhibits testosterone reduc- tion, decreases cholesterol 4 3 750 mg Lactobacillus (Aci- dophilus, Casei, Bulgaricus, etc.) Improves intestinal motility, immune modulation, improved nutrient absorption, against mucus in intestines - - - Ajuga Turkestanica- Extract Improves nitrogen balance and assimilation, strength and muscle hypertrophy, endurance 2 - 120 mg ALA / Alplia- Lipoic acid Antioxidant, insulin modu- lator, improves glucose utilization 2 3 3 g Alpha- Ketoglutarate (AKG) Improves muscle hypertro- phy and work capacity, immune-strengthening 5 3 4 g Aloe Vera-Extract Digestive aid, vitalizing, immune-strengthening, anti-inflammatory, fights viruses and bacteria 4 - 500 mg Arabinogalactane Immune-strengthening 5 3 3 g Ashwagandha Adaptogen, anti-aging, immune-strengthening, energizer, improves sexual function and thyroid function (T3/T4 conversion) 3 - 1000 mg Bacopa Monnieri Extract Optimizes memory func- tions 3 - 300 mg Fiber Improves digestion, cholesterol regulation 2 2 30 g Boswellia Serrata Extract Anti-inflammatory 3 - 500 mg BCAA (Branched- Chain Amino Acids) Anti-catabolic, improves muscle growth and endurance, concentration 1 2 30 g Beta-Alanine pH- acidic buffer, increases strength endurance 1 2 10 g Beta-Glucan Improves immune system 4 4 6g Beta-Ecdysterone Improves nitrogen balance and assimilation, strength and muscle hypertrophy, endurance 2 2 120 mg Beta-Sitosterol Immune-strengthening, anticarcinogenic, antiinflammatory, insulin modulation, anti-aromatase, testosterone stabilization, prostate protection 4 - 100 mg Betaine Strengthens cardiovascular system, improves physical performance (oxygen utilization) 4 3 2000 mg Bitter Melon Ex- tract Optimizes insulin's effects, protects from insulin resistance 1 2 - 4 500 mg Black Cohosh Root Improves PMS (pre- menstrual syndrome), menstruation problems 3 - 7 days before a period Black Pepper Extract (Piperine) Increases bioavailability, improves absorption of other supplements 2 - 5 mg Boron Increases the production of testosterone and boosts bone density 3 - 3 mg Caffeine Increases alertness, energy, fat burning 2 4 400 mg Calcium Bone health, improves mus- cular contraction 3 - 300 mg Carnitine Fat burning, improves mito- chondrial function 4 3 1500 mg Chromium Picoli- nate Improves glucose metabolism 2 3 200 mcg Citrulline Malate Enhances endurance, re- duces fatigue 2 4 8g Coenzyme Q10 Supports energy produc- tion, antioxidant 3 4 200 mg Creatine Monohy- drate Increases strength, muscle mass, and performance in high-intensity exercise 5 3 10 g Curcumin (Turmeric Ex- tract) Anti-inflammatory, antioxi- dant, supports joint health 2 2 1000 mg Dandelion Root Extract Improves liver function, di- gestive aid, diuretic 3 - 500 mg DHEA (Dehy- droepiandros- terone) Hormone precursor, sup- ports hormone balance 3 - 25 mg Echinacea Extract EPA (Eicosapen- taenoic acid) Supports immune system Reduces inflammation, sup- ports heart health 3 4 - - 500 mg 1000 mg Evening Primrose Oil Supports hormone balance, reduces inflammation 2 - 500 mg Fish Oil (Omega-3 Fatty Acids) Reduces inflammation, sup- ports heart and brain health 3 - 1000 mg Folate (Vitamin B9) Supports cell function and growth, improves brain health 2 - 400 mcg Garlic Extract Supports heart health, immune system, reduces cholesterol 4 3 500 mg Ginseng (Panax) Extract Improves energy, focus, and stamina, immune support 3 - 200 mg Glutamine Anti-catabolic, supports immune system and gut health 2 4 10 g Glycine Supports collagen synthesis, improves sleep quality 2 3 5 g Green Tea Extract Antioxidant, improves fat metabolism 3 - 300 mg Grape Seed Extract Antioxidant, supports car- diovascular health 3 - 100 mg HMB (Beta- Hydroxy Beta- Metliylbutyrate) Supports muscle retention, especially during calorie restriction 3 - 5 g Iron Supports red blood cell pro- duction, reduces fatigue 3 - 10 mg K2 (Vitamin K2) Supports bone health, car- diovascular health 4 - 100 mcg L-Citrulline Improves nitric oxide pro- duction, enhances blood flow 2 3 6g L-Theanine Reduces stress, promotes relaxation without sedation 2 2 200 mg Magnesium Supports muscle function, reduces cramps, supports relaxation 2 3 400 mg Melatonin Regulates sleep-wake cycles, improves sleep quality 1 1 3 mg Milk Thistle Ex- tract Liver support, antioxidant, detoxification 4 - 500 mg N-Acetyl Cysteine (NAC) Supports liver detoxifiea- tion, antioxidant 2 4 600 mg N-Acetyl Glu- cosamine Joint health, supports carti- lage 2 3 500 mg Pterostilbene Antioxidant, supports cog- nitive function 3 - 50 mg Probiotics Improves gut health, im- mune support 3 - 10B CFU Quercetin Antioxidant, anti- inflammatory, immune support 2 3 500 mg Rhodiola Rosea Adaptogen, reduces stress, improves energy and mood 3 - 200 mg Selenium Supports immune function, antioxidant 4 - 200 mcg Spirulina Nutrient-dense, supports immune function, detoxification 3 - 1000 mg Taurine Supports cardiovascular health, improves endurance 2 3 500 mg Turmeric Extract...