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Nutrients backed by science
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gistfile1.md

Nutrients and Supplements

Dosage Plans

Dosages listed for 150lb

Suggested Supplements

Choice

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

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