Supplements

Kind

Agmantine

  • muscles pump

ALCAR / Carnitine

  • for your mind, alertness.
  • MAY GIVE HYPO-THYROIDISM!
  • Reverse brain damage: http://www.tandfonline.com/doi/full/10.1080/02791072.2011.566489

Beta alanine

  • increase max anaerobic power

BCAA (branched chained amino acids)

  • avoid muscle loss during cut
  • builds muscles
  • supplement when not eating enough meat

CLA (conjugated linoleic acid)

  • weight loss

Creatine

  • MUST DRINK ENOUGH!
  • More gains: https://www.t-nation.com/supplements/tip-youre-taking-creatine-at-the-wrong-time
  • Not only for muscles, but also for brain and cognitive performance.
  • Monoidrate is good enough

Curcumin

  • Reduce inflammation, pain, depression (long term)
  • Blood tinner (anti-coagulant)

Eurycoma longifolia

  • Boost Testosterone

Forskolin (carbonate ester)

  • ++ test
  • ++ fat loss
  • ++ muscle gain

GABA (Gamma Aminobutyric Acid)

  • Improve mood, reduce stress and anxiety

Glucosamina/Condroitina

Joints & cartilage health.

Kava kava

  • reduce stress

L-theanine

  • help with relax and sleep
  • nootropic effect if taken with caffeine

MSM

  • joints and cartilage.
  • ++ thyroid.
  • Research for side effects.

Magnesium

Rhonda Patrick:

  • Rda is 350 mg
  • Any of citrate, malate, glycinate are good supplemental sources
  • Men take 420mg/day

  • Take mixed, both organic and inorganic

  • Best form is pidolate:

  • "Magnesium Pidolate The New Cardiovascular Magnesium": https://pdfs.semanticscholar.org/08a9/9cf77e29c807c4a632fe0f92645df48c8400.pdf
  • Ok: glycinate/lysinate chelate (NO OXIDE b/c of low bioavailability!)
  • Migraine, Anxiety
  • Amount: 400mg / 500mg
  • Competes for absorption with calcium, so better supplement both.
  • NOTE: High zinc inhibits absorption.
  • Glycinate best for sleep

  • Supplement magnesium if drinking coffee:

    • Gallbladder holds bile
    • Bile contains magnesium and calcium
    • Bile goes in the feces, hence magnesium also goes there
    • Coffee has laxative effect, and stimulates bile production
    • => coffee can deplete magnesium

Omega 3

  • Anti-inflammatory
  • Take IFOS-certified: https://certifications.nutrasource.ca/certified-products?type=certification&value=IFOS
  • Take 2 grams per day - test using Omega-3 index blood test.

Passion flower

  • Reduce stress (https://www.t-nation.com/supplements/tip-how-to-naturally-control-anxiety)

Phosphatidic acid

  • increase muscle gain and lean mass
  • ++fat loss

Rhodiola Rosea

  • Reduce stress
  • Longer workout

Vitamin K2

  • Take mk4 or mk7.
  • Use with vit D3 to avoid deposit of calcium in arteries.

Vitamin D

  • Amount (D3 form): 1000 IU per day min, better 2000 IU.
  • Hubermann/Attia take 5000 IU.
  • Rhonda Patrick suggest 4000IU, max safe dose.
  • Blood test levels with 25 (hydroxy) D.
  • Good also for sleeping.
  • Insufficiency with level below 30.
  • Take with K2 (mk7 or mk4, latter maybe less side effects) to avoid calcification of arteries.

Zinc

  • Research w.r.t. selenium

ZMA (Zinc aspartate, Magnesium aspartate)

  • increase testosterone

Topic

MTHFR C677T

  • 1 mg of methyl folate and
  • 1 mg of methyl B12. — TMG

Migraine

  • Magnesium (500mg die, min. 3 months) +
  • 400 mg riboflavin (vitamin B-2) +
  • 150 mg coenzyme Q10.

  • daily 75 mg butterbur supplement cut migraine frequency by more than 50%.

  • Ketone ester and try keto diet: increases adenosine that's a vasodilator.

  • When you fast blood flow to the brain increases 30%

Rhonda Patrick: https://m.youtube.com/watch?v=G8FhKbsGhWU&t=238s

  • Migraine: 600mg per day of magnesium, split in 200mg x 3 doses.
  • Better organic form (glycinate) and different forms in one supplement

Thyroid

  • iodine (200mcg / day)
  • L-tyrosine (300mg / day)
  • MSM (50mg)
  • adrenal glandular supplement (if you feel more tired)

Sleeping

  • PhGABA (controversial, gives addiction, stay away)
  • CBD oil (may lower male hormones, avoid)
  • 5-HTP
  • L-Theanine
  • Magnesium glycinate
  • (Biotest Z-12)

Anxiety

  • Kava kava
  • L-Theanine
  • Rhodiola
  • Passiflora

Triptophan

  • Relaxation

Optimize Testosterone

  • Creatine 5g:

  • loading is not that important

  • no need to cycle

  • favors conversion of ADP back to ATP

  • Betaine 1-3 g:

  • take Betaine if elevated homocysteine or if MTHFR polimorphism.

  • L-Carnitine:

  • shuttle to take nutrients from outside for Mitochondria to inside. Increase density of androgen receptors.
  • better injectable intra muscular. 500mg - 2000mg

  • very low bioavailability when ingested, 10%. Oral : 1g up to 5g max / day

  • Watch out for TMAO with high dosage of L-Carn, it’s carcinogen. Use garlic extract to reduce TMAO (take 600mg garlic)

  • No reason to cycle.

  • Vit D

  • Zinc

  • Boron:

  • lowers SHBG. SHBG limits free T. Ideal level of free T should be about 2% of total T.