Nutrients backed by science

gistfile1.md

Nutrients and Supplements

Dosage Plans

Dosages listed for 150lb

Suggested Supplements

• Creatine - 5g ~ 150g/month $3.95/month
• Caffeine - 200-750mg ~ 1-3 cups/day ~ 6000-22500mg/month Gum $35/500mg/day Pill $6.65/600mg/day Coffee $180/ 3cup/day/ $180/month
• Bacopa Monnieri - 300mg ~ 9000mg/month $11.45/month
• Maca - 1.5-15g/day ~ 450/900mg/month [$12.99/month Food/High Dosage](http://www.amazon.com/HealthWorks-Wild-Organic-Peruvian-Wildcrafted-Superfood/dp/B0015P54R8/ [ref=sr_1_2?ie=UTF8&qid=1390544307&sr=8-2&keywords=Maca) $4.66/month Low/Pill
• Yohimbine - 14mg/day ~ 420mg/month $19.98/month
• Ephedrine 100-150mg ~ 3000-4500mg/month $26.99/month

Choice

• Fish Oil - 3-6g/day ~ 90-180g/month - $6.66 - $13.32/month
• Krill Oil - 1-3g/day ~ 30-90g/month - $25/month

Vitamins / Deficencies

• Zinc - 5-10mg/day (low) / 20-40mg/day (high) ~ 150mg-1200mg/month - $1.32/month High
• Vitamin D3 - 2000iu/day ~ 60000iu/month - $1.54/month
• Magnesium - 450mg/day ~ 13500mg/month - $1.16/month
• Vitamin K - 100mcg/day (K1) ~ 3000mcg/month - $2.99/month

Situational

• Melatonin - 0.5-5g ~ 15-150g/month
• Echinacea - 0.9g-1.5g / (sick) day ~ 30g/month

Maybes

• CLA Fat - 4g/day ~ 120g/month
• Sodium Bicarbonate - 5-10g/day ~ 150-300g/month

Enhancers

Conjugated Linoleic Acid (CLA Fat)

• Lean Mass (Min)

Notes:

• Lots of research, only slight effects, 1lb/month. Might be worth supplementing

Dosage:

• 4grams/day

Sodium Bicarbonate

• Running (Min)
• Muscular Endurance (Min)
• Lactate Production (Maj)

Dosage:

• 5-10g (reasonable for non athletes)
• More can be taken by athletes, up to 35g (500mg/kg)

Notes:

• Lots of research on pro cyclists prove positive
• Can use store bought baking soda to save money
• Take 60-90 min before exercise for most effectiveness
• 30% of dosage will be retained as salt, be careful for diet

Echinacea

• Length of Sickness (Maj)
• Upper Respiratory Tract Infection Risk (Maj)

Dosage

• Dehydrated Powders: 900-1500mg/day (split into 3)
• Leaves / Stems (Tea): 10ml daily

Notes

• Meta-analysis shows reduction in sickness by ~1.4 days over placebo (!)

Caffeine

• Running Capacity (Maj)
• Power Output (Maj)
• Heart Rate (Min)
• Lactate Production (Min)

Dosage: 200-750mg/day - 1-3 (16oz cups coffee)

Notes:

• For maximum effect, be sure to cycle caffeine usage because your body will build up a tolerance
• Recommended cycle is 6 weeks on / 2 weeks off
• Fat Burning requires 200mg+, Testosterone/Power Ouput 500mg+

Melatonin

• Insomnia (MASSIVE)
• Jet Lag (Maj)
• Stomach Ulcers (Maj)
• Gastrin (Maj)
• Tinnitus (Min)

Krill Oil / Fish Oil

• Depression (Maj)
• Blood Pressure (Min)
• Inflammation (Min)
• Anxiety (Min)
• Memory (Min)
• Subjective Well Being (Min)
• Arthritis (Maj) (Krill)
• PMS (Min) (Krill)
• Stress (Min) (Krill)

Dosage

• Krill: 1-3g/day
• Fish: 3-6g/day (Combined EPA+DHA NOT Omega-3)

Notes:

• Extremely well researched, more so than any other supplement, sure to do something good for you
• Takes several weeks to take effect, to jump start effect try 6g for a few days
• Krill is less researched, may have similar effects but most viable research is on Fish Oil

Dosage

• 0.5-5g/day creates statistically significant results

Bacopa Monnieri

• Memory (Maj)
• Depression (Min)
• Anxiety (Min)

Dosage

• 300mg/day @ 55% potency extract
• 750-1500mg/day @ leaf / powder of leaf (10-20%)

Notes:

• Bacomind (Set of extracts) is what all research is on, this is produced in India and does not have a US released brand yet.
• Well reproduced, greater results than Gingo Biloba (!)
• 4-6 weeks to take effect
• Studies shown in both healthy people and elderly

Kava

• Anxiety (Maj)
• Subjective Well Being (Maj)

Dosage: 300mg

Notes:

• If one dose take before sleep.
• May have long term usage issues similar to benzos.

Ephedrine

• Fat (Maj)
• Weight (Maj)
• Metabolic Rate (Maj)

Dosage: 100-150 mg day

Notes:

• Not illegal in USA, but cannot buy in larger than 8mg pills. Can cause health issues in large quantities
• May be marketed as a nasal decongestant (Bronkaid)
• May be too stimulatory for some, cause headaches

Creatine

Dosage:

• First 7 days - 20g/day
• Then - 5g/day

Maca

• Libido (Maj)
• Menopause (Min)

Dosage: 1.5-3g (research), 15g (person)

Notes

• Is a vegetable which can be eaten
• Dosages apply to vegetable form

Yohimbine

• Libido (Min)
• Anxiety (Min)

Dosage: 15mg/day

Notes:

• Start with a half dose to assess
• Be cautious with other stimulatory supplements, due to synergism

Needs Research

• Ashwagandha

Essential / Often Underdosed

Vitamin D

• Colorectal Cancer (Maj)
• Blood Pressure / Cardiovascular Disease (Min)
• Death / Risk of Falling (Min)

Dosage: 2,000IU/day

Notes:

• D3 Form is recommended over D2
• If you live in tropics or have massive exposure to sun, no need to supplement

Vitamin K

• Bone Mineral Density (Maj)

Dosage: 50mcg/day