SUPPLEMENTATIONRECOMMENDATIONS

Supplement Name Dose Timing Purpose Notes

Multivitamins As Per Brand InstructionWith Breakfast or as

per Brand Instructions.

Due to the way foods are produced in our era, a lot of important nutrients, vitamins, minerals and etc are downgraded because they are mass produced so therefore it helps to take extra supplements to compensate on those missing factors.

Be sure to choose high quality Multi Vitamin, most do not have sufficient amounts.

Vitamin D 4000iusWith Breakfast or Before Bed

Vitamin D helps regulate hormones and has been know to have positive effects on natural testosterone levels and bone density.

If you already get enough Vit D from being in the sun you do not need to supplement Vit D. Magnesium is not absorbed efficiently when Vitamin D levels are low. It has also been known to have a positive effect on ones mood. Most people are not deficient in Vit D however most do not have optimal levels. Its best taken with meals to enhance absorption.

Fish Oil 1 Capsule 3 Times a Day With Meals

Fish Oil is an Omega 3 fatty acid and has many known positive benefits such as preventing or managing heart disease, lowering blood pressure, managing cholesterol, lowering inflammation and has even been proven to help towards Alzheimer’s disease.

Consume in the middle of the meal otherwise it could repeat on you resulting any a nasty of fish in your mouth. Keep away from warm places because fish oil can turn oxidative when warmed up making it toxic to the body.

ZMA As Per Brand InstructionWithin 30 Mins After Last Meal

A useful way to supplement both Zinc and Magnesium at the same time, zinc supports and manages hormones, been shown to improve skin, hair and nails. Magnesium aids sleep and also helps regulate hormonal levels and has been known to lower blood pressure.

ZMA stands for Zinc Magnesium Aspartate (Vit B6), ZMA has been known to make you feel nauseous if consumed on an empty stomach due to the Vet B6 and also known to cause weird dreams. ZMA has been claimed to help increase natural testosterone levels in men however there is yet to be sufficient evidence to prove this.

Pre Workout (Optional) 1 Scoop 30 - 45 Mins Pre Workout

Pre Workout Formula is used mostly for its stimulative effects and can be particularly useful is one is down on energy before a planned intense workout. Most good quality Pre Workouts usually come with small doses of other ingredients that will aid blood and oxygen flow.

Be very careful when choosing your pre workout, a lot have very bad quality ingredients and uncontrolled amounts of stimulants in them. A sign of a very strong pre workout is one that has a small scoop which means it has very high doses of stimulants.

Creatine HCL 1 Scoop 30 - 45 Mins Pre Workout

Creatine is among the well researched and effective supplements in the world. It can help exercise performance by rapidly producing energy during activity. In a lot of cases its also known to provide cognitive benefits.

HCL format is a preferred choice over Monohydrate, as monohydrate has been known to cause bloating.