Recommended Supplement List

These supplements are recommended to support overall health and performance for individuals who train regularly. The dosages provided are based on optimal levels for health and fitness, not just the standard RDAs.

1. Omega-3 (Fish Oil)

• Benefits: Supports heart health, reduces inflammation, and aids in brain function.
• Optimal Dosage: 2000–4000 mg per day.

2. Vitamin C

• Benefits: Supports immune function, acts as an antioxidant, and aids in collagen synthesis.
• Optimal Dosage: 500–1000 mg per day.

3. Magnesium Glycinate

• Benefits: Supports muscle and nerve function, promotes relaxation, and aids in bone health.
• Optimal Dosage: 400–800 mg per day.

4. Zinc

• Benefits: Supports immune function, aids in wound healing, and contributes to DNA synthesis.
• Optimal Dosage: 15–30 mg per day.

5. Vitamin D3 and K2

• Benefits: Vitamin D3 supports bone health and immune function; Vitamin K2 aids in calcium metabolism and cardiovascular health.
• Optimal Dosage:
  • Vitamin D3: 2000–4000 IU per day.
  • Vitamin K2: 90–180 mcg per day.

6. Turmeric (Curcumin)

• Benefits: Acts as an anti-inflammatory and antioxidant, supporting joint and overall health.
• Optimal Dosage: 500–2000 mg per day.

7. Ashwagandha

• Benefits: Helps reduce stress and anxiety, supports adrenal function, and may enhance muscle strength.
• Optimal Dosage: 300–600 mg per day.

8. Collagen

• Benefits: Supports skin elasticity, joint health, and muscle recovery.
• Optimal Dosage: 10–15 grams per day.

9. Creatine Monohydrate

• Benefits: Enhances strength, power, muscle recovery, and cognitive function. Well-researched and one of the most effective supplements for performance.
• Optimal Dosage:
  • Standard Use: 3–5 grams per day (no need to cycle).
  • Loading Phase (Optional): 20 grams per day (split into 4 doses) for 5–7 days, then continue with 3–5 grams per day.

These supplements are available from Bulk.com & Nutritiongeeks.co . Always choose high-quality products with minimal fillers and unnecessary additives.

For best results, combine supplementation with a well-structured training and nutrition plan. If you have any health concerns, consult a healthcare professional before starting any new supplement regimen.

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