Supplement Ingredients 101: Everything You Need To Know

Here we have a comprehensive list of supplement ingredients for fat burners, testosterone boosters, nootropics, and more. Here you’ll learn about each ingredient and its optimal dosage within the supplement you’re taking.

If you’re new to these ingredients, you might be asking yourself: “What’s the best way to use a certain compound?” You’ll find the answer here.

If you’re experienced with supplements, then this can serve you as a quick reference guide.

Here you’ll find the full list of benefits of each ingredient. You’ll also find out how each ingredient works. If it’s safe. And lastly, the suggested dose.

We always suggest starting with the lowest effective dose. Then slowly work your way up. This helps to avoid any potential negative side effects.

Okay, so without further ado, below is the list of ingredients. The list is shown in alphabetical order. If you want to quickly see a certain ingredient, just click on its name in the Table of Contents.

Acetyl-L-Carnitine

Acetyl-L-Carnitine is also known as ALCAR or ALC. It’s an acetylated form of L-Carnitine, and derivate of another amino-acid called lysine. Lysine is naturally produced by your kidneys and liver.

Acetyl-L-Carnitine easily passes the blood-brain barrier. Making it a popular supplement in the nootropic and fat-burner communities.

ACLAR has cognitive and fat loss benefits, such as:

  • Boosts memory and thinking
  • Antioxidant support
  • Neurotransmitter protection
  • A slight boost in fat metabolism (helping you burn fat)

One thing to note though. Some Acetyl-L-Carnitine supplements carry warnings for people who have epilepsy. Anecdotal evidence suggests that people with epilepsy have a higher risk of seizures when taking this compound. For your average Joe though, ALCAR is perfectly safe.

The optimal dosage of Acetyl-L-Carnitine: 500-1,500 mg a day.

BioPerine

BioPerine is a trademarked name of Piperine. Piperine is an alkaloid derived from black pepper (Piper Nigrum). You know that sharp and pungent taste of black pepper? It’s because of Piperine.

BioPerine is well-known for increasing the absorption of other nutrients – particularly vitamins and minerals. As a result, it’s a popular addition to fat burners, testosterone boosters, and other supplements.

There are also other benefits that piperine offers. They include:

  • Improves digestion
  • Helps slightly burn fat
  • Supports joints

The optimal dosage of BioPerine (Piperine) in supplements is between 10-20mg.

Bitter Orange Peel

Bitter Orange peel is an ingredient commonly used in fat burners, and sometimes in pre-workouts. It comes from the Bitter Orange tree, which is native to south-east Asia.

People use Bitter Orange Peel for various reasons. Mainly to improve metabolism, burn fat, and enhance exercise performance. However, science shows very little promise about this ingredient. It doesn’t appear to have any significant benefits for users.

What’s worse, Bitter Orange Peel is well-known for its adverse side-effects. Its active ingredient, synephrine, negatively affects the heart.

When combined with other chemicals in Bitter Orange, it affects the nervous system, sending it signals to squeeze your blood vessels. This causes your blood pressure to increase, in addition to putting a strain on your heart.

Many sports and fat loss supplements use Bitter Orange Peel. It’s clear from looking at its effects that this is not a good thing. Bitter Orange can be extremely dangerous for some people. Especially those with heart and blood pressure issues.

In fact, this compound is so dangerous that it’s been banned by the National Collegiate Athletic Association.

One thing’s for certain – be sure to talk with your doctor before ingesting Bitter Orange Peel!

Boron

Boron is a dietary mineral naturally occurring in the environment and in some foods. Such as nuts, raisins, and beans. However, many people still choose to supplement this mineral for additional benefits.

Some of Boron’s benefits include:

  • Supports prostate health
  • Helps with menopausal problems
  • Improves bone health
  • Supports testosterone at high enough dosages (10+mg)

The most common form of boron, boric acid, has plenty of applications in users. For example, women often use capsules with boric acid to treat yeast infections. Men often take it to improve their prostate health and boost testosterone levels.

Boric acid is also sometimes applied to the skin, as it can prevent skin infections. It’s also used as an astringent.

The lowest effective dose for supplemental boron is 3mg. This dose is effective for supporting prostate health in men, as well as supporting hormones in post-menopausal women.

For bone and joint health, you should take 6mg of supplemental boron daily. If your goal is to support testosterone, then take 10mg boron daily.

Interesting fact about boron: It was used as a food preservative during the first and second World War, as well as between the 1870s and 1920s.

Caffeine

Caffeine is one of the, if not the most commonly used drug in the world. It’s a central nervous system stimulant and a psychoactive agent. Caffeine also acts as a metabolism booster. Helping you to burn fat.

Unlike many other psychoactive substances, it’s legal and unregulated in almost all parts of the globe. The most common source of caffeine is coffee bean.

When you look at caffeine’s effects, it’s clear why it’s such a popular choice among people. Caffeine works by blocking the adenosine receptors, which are responsible for the effects of drowsiness and fatigue.

It also affects epinephrine, acetylcholine, dopamine, and serotonin receptors. Which provides you with the well-known stimulant effect of caffeine. Bodybuilders and fitness athletes often use caffeine to their advantage to increase their energy, focus, and alertness in the gym.

Caffeine is also a potent thermogenic compound. It increases the rate at which your metabolism works – allowing you to burn fat faster. That’s why it’s such a popular ingredient in top fat burners.

The optimal dosage of caffeine? If you’re sensitive and new to caffeine, don’t take more than 100mg. If you’re more experienced, 200mg of caffeine is the optimal dose for burning fat. Along with the cognitive boost. The daily safe upper limit for caffeine is 400mg.

Citicoline (CDP- choline)

Citicholine, or else known as Citicoline and CDP-choline is a brain chemical that’s found naturally in the human body. People often take it as a supplement due to its cognitive benefits.

CDP-choline is often used for treating cognitive decline. This includes dementia, Alzheimer’s, and Parkinson’s. Additionally, CDP-choline shows promise when it comes to helping with ADHD.

Citicoline works by increasing phosphatidylcholine, a chemical important for optimal brain function. Phosphatidylcholine also helps to decrease brain tissue damage after an injury.

Interesting fact: Japan was actually the first country to develop citicoline. They used it for strokes. It was later found out that citicoline had other applications as well, such as thinking and brain problems. As a result, it has since become a widely used dietary supplement.

Citicoline dosage for cognitive benefits: 1000-2000mg per day.

Citrulline

Citrulline, or L-Citrulline is an amino acid found in foods such as watermelons. Our bodies also naturally produce this compound.

L-Citrulline works by converting to L-arginine after entering our system. It’s then converted to nitric oxide, which is the compound responsible for Citrulline’s benefits.

Nitric oxide helps improve blood flow, reduce blood pressure, and open up arteries and veins. That’s why it’s so often supplemented amongst bodybuilders and fitness enthusiasts who’re looking to improve their muscle pumps.

L-citrulline also has nootropic properties. Meaning it can help improve your cognition, memory, and learning. This is a result of an improved blood flow to the brain.

Other benefits L-citrulline offers:

  • Helps with muscle weakness
  • Used for dementia and Alzheimer’s
  • Helps people with diabetes

D-Aspartic Acid

D-Aspartic Acid (D-AA) is one of the most powerful natural testosterone boosters you’ll find. It’s one of two forms of the amino acid aspartic acid – with the other one being L-aspartate.

How does D-AA work? Well, it affects the central brain region where it causes the release of luteinizing hormone and growth hormone. This leads to improved testosterone synthesis in testicles, increasing overall T-levels in men.

Looking at this, it’s clear why D-Aspartic Acid is such a popular choice among bodybuilders. As well as anyone who looks to increase their male hormone. This is also why the best testosterone boosters use it.

Fenugreek

Fenugreek is a natural herb that has a variety of benefits. It’s used in cooking, medicine, and also in T-boosting supplements. It has been a key ingredient in alternative medicine for hundreds, if not thousands of years.

Fenugreek’s benefits include:

  • Improves male fertility
  • Increases sexual drive and libido
  • Helps with diabetes
  • Enhances stamina
  • Supports healthy testosterone levels

As we’ve already mentioned, Fenugreek can help people who suffer from diabetes. It does this by slowing the absorption of sugars in the stomach, along with stimulating insulin.

Also, don’t forget that Fenugreek is a potent male fertility agent. Not only does it improve libido and sex drive, studies show it also supports testosterone levels in men. That’s why it’s one of the top ingredients in T-boosters.

Glucomannan

Glucomannan is a natural fiber found in the roots of konjac, also known as elephant yam. It’s water-soluble, meaning it mixes easily in water. Glucomannan is often added to food products such as flour and pasta. That’s because it’s a great thickening agent.

In fact, Glucomannan is one of the best dietary fibers out there. Especially when it comes to burning fat. It’s known for its viscous properties, being able to absorb water easily.

The amount of water that Glucomannan can absorb is incredible. Take only a small amount of glucomannan into a glass of water and watch the entire content turn into a gel.

As a result, Glucomannan offers some amazing benefits to people who want to lose weight. Once ingested, it swells up in stomach, making you feel full and satiated.

Basically, Glucomannan is one of the best appetite suppressants out there. It’s no wonder why best fat burners on the market have been using it all along.

Goji Berries

Goji Berries (aka wolfberries) are found on a shrub native to China. They are bright orange-red in color. In Asia, goji berries have been treated almost as a sacred food – many people have thought it supports a healthy and long life.

People have used goji berries to treat different health conditions. These include diabetes, heart problems, eye problems, and high fever.

Nowadays, fitness enthusiasts eat goji berries for weight loss. Some even take them in the form of a supplement. Goji berries are also popular for increasing athletic performance in gym-goers.

However, all of this hasn’t been proved by science yet. For all we know, it could be just a placebo. One thing we know, however, is that goji berries are rich in nutrients.

They contain all eight essential amino acids. One 4-oz serving of goji berries will give you 10% of your daily protein requirement. That’s a lot of protein for fruit.

Goji berries also contain a lot of complex carbohydrates. Unlike simple carbohydrates such as sugars, complex carbs don’t cause any insulin spike. Which is beneficial for people who can’t eat simple carbs.

One thing’s for certain – goji berries are nutritious fruit. But so are other berries. So, until we have more studies to prove their effects on health and athletic performance, we can’t say how effective they’ll be for your goals.

Green Coffee Bean

Green Coffee Bean is basically an unroasted coffee bean. The difference between the two is that green coffee bean doesn’t contain any caffeine.

What it does contain though is chlorogenic acid. This is a highly bioavailable agent with powerful anti-inflammatory and anti-oxidant benefits.

When you drink regular coffee, you don’t experience these benefits. That’s because chlorogenic acid is removed during the roasting process of a coffee bean. It’s pretty much a trade-off between a dark-brown coffee bean and green coffee bean – switching caffeine for chlorogenic acid.

Chlorogenic Acid Benefits

Now, chlorogenic acid is extremely beneficial for anyone looking to burn fat. How?

Well, chlorogenic acid is important when it comes to breaking down glucose in your liver. As a result, this stimulates your metabolism and reduces cravings for carbohydrates.

Green coffee beans also improve digestion, slowing down the absorption of nutrients into the blood. Because of this, your blood sugar and insulin spikes go down. Chlorogenic acid in green coffee beans has also been shown to improve healthy cholesterol and reduce blood pressure.

Okay, this all sounds great… but what about the science behind green coffee beans? We have the answer for that too!

There was a modern double-blind study published in the Journal of International Medical Research. In the study, they asked a group of healthy people to drink what was either a green coffee bean or instant coffee. The trial lasted 12-weeks.

The participants were asked to maintain their diet and lifestyle as they have prior to the study. Their weight was also closely monitored in order to make sure their results would be reliable.

What they’ve found is that people who took green coffee beans for 12 weeks lost 5.4kg on average. People who were drinking instant coffee, on the other hand, only lost 1.7kg on average. This just goes to show how powerful green coffee beans can be for fat loss.

Ultimately, when looking for a high-quality fat burner, definitely check if it contains green coffee beans. It’s one of the best natural ingredients for fat loss out there.

Guarana

Guarana is a plant native to Amazon. It’s named after the Guarani tribe, who used it for brewing drinks.

Nowadays, guarana is used as a supplement. Its seeds offer numerous benefits, such as:

  • Weight loss
  • Focus
  • Athletic performances
  • Energy booster
  • Aphrodisiac

However, most of these benefits are a result of caffeine that’s inside guarana seeds. So there’s nothing special about the plant itself. If you’re already consuming caffeine, then Guarana won’t have a huge impact on you.

Okay, but how does the caffeine in Guarana work? Basically, it stimulates your CNS (central nervous system), as well as your cardiovascular and muscular systems. As a result, you feel more energized, focused, and ready to take on the day.

The dosage: Since guarana seeds contain more caffeine than coffee beans, you should be careful with the dosage. The recommended dose is 50-75mg once per day. You can also take it in two divided doses, but don’t take more than 100mg in a day, as this can lead to negative side effects.

Korean Red Ginseng

Also known as True Ginseng, Korean Red Ginseng is a plant that grows in the mountains in Asia. It was originally used by ancient people as an aphrodisiac. But recent studies have shown us that this plant has testosterone boosting properties.

However, Korean Red Ginseng doesn’t affect testosterone directly. Instead, it does it by affecting your insulin levels. Studies have shown that high insulin levels drain your testosterone, but Korean Red Ginseng prevents this.

It acts as an insulin stabilizer, if you will. By reducing insulin spikes, Korean Red Ginseng effectively prevents your body from robbing you of your testosterone.

In addition to boosting your male hormone, Korean Red Ginseng also offers a number of other benefits. These include:

  • Enhanced Libido and Sex Drive – Feel more confident in your day to day life
  • Increased Blood Flow – Better pumps in the gym, improved nutrient delivery
  • Supports Your Immune System – Healthier and longer life

As a supplement, the optimal dose for Korean Red Ginseng is 100mg per day.

L-Carnitine

L-Carnitine is an amino acid that’s involved in energy production in the body. It plays a key role in heart, brain, and muscle function. And numerous other bodily functions.

Our bodies naturally produce L-Carnitine. However, some people are deficient in it due to various factors. As a result, supplementing L-carnitine gives them these benefits:

  • Improved cardiovascular health
  • Enhanced mood and cognition
  • Increased energy
  • Reduced body fat

However, the bad news is, L-Carnitine doesn’t work in people who aren’t deficient in it. Despite this, many people still supplement it in a hope to reap some of its benefits. Which unfortunately doesn’t work.

So far, studies have shown that you have to be deficient in L-Carnitine to notice its effects. So if you want to lose fat, this isn’t an ingredient you’re looking for.

The standard supplemental dose for L-Carnitine is 500-2,000mg daily.

L-Leucine

Leucine is one of the three main BCAAs. It’s the most important amino acid for building muscle. While people usually supplement BCAAs as a complex, leucine on its own is still beneficial for muscle growth.

It works by activating the protein called mTOR. After the activation, mTOR induces muscle protein synthesis via SK6.

Several studies have looked at the effects of adding leucine to the everyday diet. Participants would consume leucine after eating a meal. It turns out, leucine successfully increased muscle protein synthesis every time after they ate a meal.

Acute dosage for leucine is between 2-5g daily.

L-Tryptophan

L-Tryptophan is an essential amino acid. It’s the precursor to 5-htp, which then converts to serotonin – the “happiness molecule.”  Your body also uses tryptophan to create niacin, another nutrient which plays a role in creating serotonin, as well as melatonin.

Our bodies don’t naturally produce L-Tryptophan. Instead, we get it from foods such as turkey, eggs, yogurt, fish, chicken, and other types of meat.

There are two types of tryptophan. One is L-tryptophan, another one is D-tryptophan. Both play the same role in the body, the only difference is the orientation of the molecule itself.

As a supplement take 8-12g of L-tryptophan per day. Ideally, you should divide this into 2-3 daily doses to avoid potential side effects (stomach pain, nausea, etc.).

Luteolin

Luteolin is a citrus bioflavonoid. It’s a yellow crystal in its purest form. Luteolin is a popular choice in supplements due to its anti-inflammatory and antioxidant benefits.

Specifically, luteolin is able to scavenge free radicals which cause damage to cells in our body. Its secondary benefit is that it promotes dopamine activity in the brain.

Many foods contain luteolin. These include broccoli, celery, citrus fruits, carrots, and peppers. Spices such as oregano and peppermint also contain luteolin.

Here are some of the other benefits associated with luteolin:

  • Inflammation management
  • Memory support
  • Helps the nervous system (improves dopamine transporters)

As a supplement, luteolin’s optimal dose is 50mg.

Magnesium

Magnesium is an essential dietary mineral. It plays an important role in muscular, nervous, and cardiovascular functioning. It’s also extremely important for the production of testosterone.

A lack of magnesium in the body leads to a number of side effects, including:

  • Restlessness
  • Muscle Spasms
  • Cramps
  • Poor Memory
  • Blood Pressure Problems
  • Insulin Insensitivity

For this reason, it’s crucial to get enough of this mineral. Either through diet, or supplementation. If your goal is to boost testosterone, look for T-boosters that contain a good dose of magnesium – that’s how you’ll be able to differentiate good supplements from bad ones.

The optimal dosage for magnesium supplementation is 200-400mg.

Maritime Pine Bark Extract

Maritime Pine Bark Extract comes from the Maritime Pine tree, which is found across the Mediterranean coast. The bark contains active ingredients from which supplements and medicine are made.

It’s popular for helping with diabetes, cardiovascular problems, and increasing athletic performance in young adults. People often report being able to exercise longer after taking Maritime Pine Bark Extract.

This happens mainly because Maritime Pine Bark extract helps to improve blood flow and nutrient delivery to the muscles. It also helps support cognition as a result of the improved blood flow.

Now, some people also use skin creams containing maritime pine bark extract. Many believe this helps slow down the aging of the skin. However, there aren’t any studies proving this, so I’d take it with a grain of salt.

100-200mg of standardized maritime pine bark extract is the ideal dose for improving athletic performances. For other benefits, a dose as low as 50mg will do the trick.

Montmorency Tart Cherry

Montmorency cherry is a type of sour cherry that grows in France, Canada, and the USA. It’s light red in color and is a part of Amarelle cultivar.

The cherries were first discovered during ancient Rome. Roman legionnaires noticed cherry trees while walking along the Black Sea coast.

After the discovery, Romans planted cherry trees alongside their roads – using the fruit for food and the wood to build and repair equipment.

Fast forward to today, people are using Montmorency tart cherries for numerous health benefits. Studies show us that Montmorency Tart Cherry contains compounds which reduce systolic blood pressure. This is mainly due to phenolic acid in cherries, which works to improve blood flow.

Additionally, Montmorency tart cherries help with sleep duration and quality. Which is why many sleep-aid supplements use it as their ingredient.

Mucuna Pruriens

Mucuna Pruriens, also known as Velvet Bean. It’s a bean that grows from trees in Africa and tropical Asia. It’s itchy to touch because it has serotonin on its surface.

Mucuna is a rich source of L-Dopa, which is a dopamine precursor. This makes it an important supplement for people who suffer from dopamine deficiencies, as well as Parkinson’s.

Mucuna Pruriens is also a libido enhancer. It contains compounds which when ingested, increase sex drive in adult men.

The dosage of Mucuna Pruriens is 5g if you take it in a powder form. However, you can also eat it as a food product. Just don’t spew it out – the taste can be too much for some people.

N-Acetyl-L-Tyrosine

N-Acetyl-L-Tyrosine is a stable form of L-Tyrosine, a molecule responsible for the production of noradrenaline and dopamine.

When supplemented, N-Acetyl-L-Tyrosine helps the body produce the above-mentioned neurotransmitters. Which can be helpful in dealing with stressful situations when these neurotransmitters are depleted. Supplementing tyrosine is also beneficial for people who have a dopamine deficiency.

Other benefits of N-Acetyl-L-Tyrosine include:

  • Improved mental alertness and focus
  • More willpower
  • Better response to stress

The standard dose for N-Acetyl-L-Tyrosine is 500-1000mg. However, doses as high as 2000mg+ have shown to be safe and effective.

Just make sure to time the dosage of tyrosine correctly. Its effects are most prominent when you take it before an acute stressor. For example, before an intense workout.

Nettle Root

Nettle Root, or stinging nettle root is a plant. People use it for various health benefits, mainly for prostate health, urination problems, and joint health.

Many people believe that stinging nettle root also helps raise testosterone. However, this isn’t correct. Studies show us that there is no link between increased testosterone and stinging nettle root.

At best, nettle root supplementation will slightly raise your libido. But for anything more than that, you’ll need to look for more effective T-boosting ingredients.

Oyster Extract

Oysters are known for being one of the most nutrient-dense foods on the planet.

But what’s even more impressive about oysters, is that they contain a whopping 78% of zinc. And since zinc plays a key role in testosterone production, we can see just how beneficial oyster extract can be.

Here are some of the many advantages of oyster extract:

  • Nutrient-rich profile – full of vitamins and minerals, including trace elements.
  • Boosts testosterone – increases its production due to a high dose of zinc.
  • Enhances libido – not only does oyster increase T-levels, it also enhances sex drive as a result.
  • Supports healthy immune system – due to many nutrients it contains, oyster extract helps maintain a healthy immune system in people who supplement it.

On top of everything, Oyster Extract helps with blood circulation due to the high amount of iron in it.

This helps with the production of new red blood cells, improving nutrient delivery to your organs and muscles.
The recommended dosage for Oyster Extract is 100mg daily.

PQQ

PQQ, or Pyrroloquinoline quinone is a cofactor which stimulates bacteria growth. Recent research shows that PQQ yields similar effects in mammals – stimulating growth and reproduction.

PQQ was first discovered in 1979 when it was isolated as a cofactor for enzymatic processes in various bacteria strains. Today, it’s supplemented by people and is said to have these benefits:

  • Decreases inflammation in the body
  • Fights free radicals
  • Stimulates growth of new mitochondria
  • Improves memory

However, right now there’s not enough scientific evidence to back this up. We’ll need to see more research to determine whether these claims are true.

The optimal dosage of PQQ is between 10-20mg per day.

Phosphatidylserine

Phosphatidylserine is a chemical which your body naturally makes when needed. However, it’s abundant in foods so we get it mostly through our diet.

Interestingly, phosphatidylserine was once extracted from cow brains. However, that was long ago – it’s manufactured from soy or cabbage now.

The supplement industry made this switch because of the concern that supplements made from animals could cause infections – mad cow disease in this case.

In terms of benefits, Phosphatidylserine is used for improving mental function, and also to prevent cognitive decline.

For this reason, it’s a popular choice among elderly people. Phosphatidylserine is shown to help prevent various mental conditions, including Alzheimer’s.

100-400mg, divided throughout the day is the optimal dose of Phosphatidylserine.

R-Lipoic Acid

R-Lipoic Acid is the most bioavailable and active form of Alpha-Lipoic Acid, a powerful antioxidant. It works by fighting off free radicals, preventing cell damage in the body.

R-Lipoic Acid also restores vitamin C and E levels, as well as improving the function of neurons in the brain. What’s more, it helps to protect the brain in case of an injury or damage.

But it’s not just the brain that R-Lipoic Acid protects. It’s the liver too. With its strong anti-oxidant properties, the R-Lipoic Acid helps prevent damage to the liver – be it from alcohol, disease, or something else.

Raspberry Ketones

Raspberry ketones are chemicals extracted from red raspberries. They gained popularity after Dr.Oz mentioned them in his show in 2012, claiming that they are a “miracle fat burner.” 

As much as I love Dr.Oz, it turns out he was wrong. While it’s been thought that raspberry ketones boost fat metabolism and induce weight loss, studies have shown they yield no positive effects whatsoever.

The only benefits you might get from raspberry ketones are for skin and hair. When applied to these areas, it helps to grow new cells in skin and hair. Making them look more youthful.

Tumeric

Turmeric is a traditional Indian spice and one of the main spices in curry. It turns out that parts of India where turmeric is consumed have almost no cases of Alzheimer’s disease. Studies show us that this is not a coincidence.

Turmeric’s active ingredient, curcumin, has a host of benefits. It reduces inflammation in joints, muscles, and the brain – reducing the chance of Parkinson’s, Alzheimer’s, and dementia. It also boosts overall brain performance.

Studies conducted at the Florida College of Medicine found that curcumin in turmeric helps break down the plaque that clogs certain parts of the brain in Alzheimer’s and Parkinson’s patients.

Due to its benefits on the brain, turmeric is amongst the favorite supplements in the nootropic community. But turmeric is much more than just a nootropic. It’s an anti-bacterial, antiseptic, anti-inflammatory and all-around health boosting agent.

If you take turmeric by itself, it will end up in your gut. There it will exert its beneficial effects. If you want it in the rest of your body, make sure to combine it with black pepper, which increases turmeric’s bioavailability – helping it absorb into the bloodstream.

To witness the brain-boosting effects of turmeric, take 2.5-4g per day. Again, make sure to mix it with a little bit of black pepper.

If you opt for a concentrated extract of turmeric, such as curcumin, then take between 600-1500mg per day.

Vitamin B3

Vitamin B3, or Niacin is an organic compound and essential human nutrient. It belongs to the group of B vitamins which some people take in the form of B-complex.

Foods that contain niacin include milk, eggs, meat, yeast, and cereals. Green vegetables also contain it, although much less than other foods.

Some people take niacin as a supplement. They use it to prevent vitamin deficiency, along with improving skin conditions and cardiovascular health. Other benefits of niacin include:

  • Cognitive Boost
  • Helps support healthy cholesterol levels
  • Gastrointestinal support

However, niacin supplementation doesn’t work in all people. The group of people who benefit the most are those who are deficient in it. Which is rare because many foods are being fortified with niacin to prevent deficiency.

Many of the benefits of niacin come with larger doses. Experts suggest taking at least 1,000mg of vitamin B3 daily for optimal results.

Vitamin B6

Vitamin B6, or pyridoxine is one of the essential B-vitamins. Our bodies can’t produce it, so we need to consume it either through food, or supplementation.

Here’s the thing though – vegans and elderly are at risk from a deficiency in this vitamin. This is because it’s mostly found in animal products. Deficiency in vitamin B6 can cause a host of side effects, including:

  • High estrogen and low testosterone (not good if you’re a man)
  • Anemia
  • Dermatitis
  • Swollen tongue
  • Cracks at the corners of the mouth

And the list goes on…

Vitamin B6 is extremely important for our body. It improves our skin, hair, and it also affects our overall health, as you could see from the list of side effects. That’s why it’s important to get enough of this vitamin by any means necessary.

Many people choose to do it by supplementing Vitamin B6. This helps to suppress estrogen in men, leading to an increase in testosterone levels.

So if you’re someone looking to raise your T-levels, supplementing with vitamin b6 would be a good start. Also, if you’re searching for a testosterone booster, make sure it contains this vitamin. It’s one of the key components in high-quality testosterone boosters.

The optimal dose for Vitamin B6? Anywhere between 5-50mg.

Vitamin C

Vitamin C is an essential, water-soluble human vitamin also known as L-ascorbic acid. Although there’s plenty of Vitamin C found in foods, many people still choose to supplement it due to its antioxidant benefits.

Research suggests that high doses of vitamin C help prevent the common cold. Here’s the deal though – this only applies to athletes. Those who trained regularly and supplemented Vitamin C saw as much as 50% reduction in cold symptoms and duration.

But for your average Joe, these benefits don’t apply. So unless you lift weights regularly, or play high-level sports, don’t expect much from this vitamin.

And what about the dosage? Ideally, take 2,000mg of vitamin C daily for full benefits.

Vitamin D3

Vitamin D3 – the sunshine vitamin. It’s, in fact, a hormone produced by our kidneys. Our skin synthesizes Vitamin D3 when exposed to sunlight.

It’s common knowledge that many people are vitamin D deficient. This is mainly due to the lack of sun exposure during the day. Supplementing vitamin D3 is shown to have these effects:

  • Improves mood
  • Enhances testosterone production
  • Increases bone density
  • Supports the immune system
  • Cognition Boost

So as you can see, getting enough of this vitamin is crucial. Whether that’s from sunlight or supplementation.

If you choose to supplement this vitamin, aim for at least 400UI daily. This is the dose for preventing deficiency.

If you want to go a step further and experience all of Vitamin D3’s goodness, then take at least 2,000IU daily.

Vitamin K

Vitamin K is a fat-soluble, essential vitamin produced by our gut bacteria. It’s also found in high amounts in plants.

However, since some of us don’t eat enough veggies, some people choose to supplement Vitamin K instead.

This is a great idea, because vitamin K plays a key role in our bone health. And it also regulates blood clotting.

Vitamin K is extremely synergistic with vitamin D. It ensures that vitamin D3 goes into the right places in the body – primarily into the bones.

If you take too much vitamin D3 and are vitamin K deficient, it could lead to blood clotting. Which is never a good thing.

The optimal dosage for vitamin K is 75-125mg. Higher doses are also safe – just make sure to follow the instructions on the label if you take it as a supplement.

Zinc

Zinc is an essential mineral. It’s incredibly important for numerous processes and enzymatic functions in our body. Including mood, hormonal health, and immune system.

If you want to boost testosterone, zinc is your ‘man’ to follow. When you’re deficient in this mineral, your testosterone levels drop down. Athletes often supplement zinc to experience these benefits:

  • Increased testosterone
  • Improved fat loss
  • Better energy levels
  • Improved mood

Zinc is also a powerful antioxidant known to help the immune system, skin, and hair. As you can see, this mineral offers nothing but benefits when supplemented in the right doses.

And what’s the right dose, you ask? It’s between 10-50 milligrams. Just make sure not to overdo it, because zinc causes negative side effects in higher doses – including diarrhea, vomiting, and stomach cramps.

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