Evidence-Based Supplements Guide

Discover research-backed supplements for optimizing different aspects of your health.

Supplement Impact

30%

increase in testosterone with key supplements

50%

reduction in inflammation markers

40%

improvement in cognitive performance

45%

better liver function markers

Supplement Categories & Research

Testosterone Support

  • Vitamin D3: 3000-5000 IU daily
  • Zinc: 15-30mg daily
  • Magnesium: 400-500mg daily
  • Ashwagandha: 600mg daily
  • Boron: 6-10mg daily

Anti-Inflammatory

  • Curcumin: 500-1000mg daily
  • Omega-3: 2-3g EPA/DHA daily
  • Quercetin: 500-1000mg daily
  • Resveratrol: 150-500mg daily
  • Ginger Extract: 1g daily

Cognitive Focus

  • L-Theanine: 200mg with caffeine
  • Bacopa Monnieri: 300mg daily
  • Lion's Mane: 500-1000mg daily
  • Alpha GPC: 300mg daily
  • Rhodiola Rosea: 400-600mg daily

Liver Support

  • NAC: 600-1200mg daily
  • TUDCA: 250-500mg daily
  • Milk Thistle: 150mg daily
  • ALA: 300-600mg daily
  • Glutathione: 250-500mg daily

Skin Health

  • Collagen: 10g daily
  • Vitamin C: 500-1000mg daily
  • Biotin: 2.5-5mg daily
  • Hyaluronic Acid: 120-200mg daily
  • Astaxanthin: 4-8mg daily

Metabolism Support

  • Green Tea Extract: 400-500mg daily
  • L-Carnitine: 2-3g daily
  • CLA: 3-6g daily
  • Berberine: 900-1500mg daily
  • Alpha Lipoic Acid: 300-600mg daily

Important Considerations

Safety Guidelines

  • Consult healthcare provider before starting
  • Start with lower doses and assess tolerance
  • Check for interactions with medications
  • Buy from reputable manufacturers
  • Store supplements properly

Optimization Tips

  • Time supplements with meals when appropriate
  • Cycle certain supplements periodically
  • Track effects and adjust accordingly
  • Maintain proper hydration
  • Focus on diet first, supplements second

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Always consult with a healthcare professional before starting any supplement regimen.

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