Supplements
My supplements are similar to my training – I always commit to being a better version of myself.
– Ronnie Coleman
Selenium
Selenium is a powerful mineral that is essential for the proper functioning of your body. It plays a critical role in metabolism and thyroid function and helps protect your body from damage caused by oxidative stress.
Most people can get their RDA of selenium from food. In studies to determine if selenium could aid in prostate cancer prevention, men took 200 micrograms daily. The safe upper limit for selenium is 400 micrograms a day in adults.
When to take. Morning. Empty stomach.
B1 Thiamin
Thiamin (vitamin B1) helps the body’s cells change carbohydrates into energy. The main role of carbohydrates is to provide energy for the body, especially the brain and nervous system. Thiamin also plays a role in muscle contraction and conduction of nerve signals. Thiamin is essential for the metabolism of pyruvate.
You’ll usually take thiamine once a day if you have a mild vitamin B1 deficiency. You can take it with or without food. It’s best to avoid alcohol if you are taking thiamine for a vitamin B1 deficiency. Some people may feel sick or have a stomach ache when taking thiamine, but these side effects are usually mild.
When to take. Morning. Empty stomach. Causes sickness with alcohol.
Vit B Complex
B vitamins play a vital role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on your energy levels, brain function, and cell metabolism. Vitamin B complex helps prevent infections and helps support or promote cell health.
B vitamin complex supplements are available for purchase online. Because of its energy-boosting abilities, the best time of day to take a B vitamin is after waking up. Also, recent research indicates that vitamin B-6 may potentially interfere with sleep and induce vivid dreams.
When to take. Morning. Empty stomach.
Vit D
The major biological function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones.
Many people prefer to take supplements such as vitamin D first thing in the morning. Not only is it often more convenient, but it’s also easier to remember your vitamins in the morning than later in the day.
When to take. Morning. Empty stomach.
Vit C
Vitamin C, also known as ascorbic acid, has several important functions. These include: helping to protect cells and keeping them healthy. maintaining healthy skin, blood vessels, bones, and cartilage.
While Vitamin C is a largely helpful nutrient, it is a water-soluble nutrient, which is best absorbed when you take them on an empty stomach. An ideal way would be to take your supplement first thing in the morning, 30-45 minutes before your meal.
When to take. Morning. Empty stomach.
Potassium D6
D6 is structurally related to other chemokine receptors and binds specific pro-inflammatory chemokines with high affinity, but surprisingly, when expressed in heterologous cell lines, it is unable to transduce signals after chemokine engagement.
Zinc
Zinc is found in cells throughout the body. It is needed for the body’s defensive (immune) system to properly work. It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates. Zinc is also needed for the senses of smell and taste.
Zinc supplements are most effective if they are taken at least 1 hour before or 2 hours after meals. However, if zinc supplements cause stomach upset, they may be taken with a meal.
After food.
5-HTP
5-Hydroxytryptophan (5-HTP) is an amino acid that your body naturally produces. Your body uses it to produce serotonin, a chemical messenger that sends signals between your nerve cells. Low serotonin levels are associated with depression, anxiety, sleep disorders, weight gain, and other health problems.
Its levels begin to rise in the evening to promote sleep and fall in the morning to help wake you up. Therefore, supplementing with 5-HTP may promote sleep by increasing melatonin production in your body.
When to take. Before Bed.
Green Coffee Bean Extract
Green coffee bean extract comes from coffee beans that haven’t been roasted. Coffee beans contain compounds known as chlorogenic acids. Some believe these compounds have antioxidant effects, help lower blood pressure, and help you lose weight.
Though you can consume green coffee at any time of the day, it’s best to consume it right after your meals. This is because your blood sugar levels spike up after having proteins and carbs. Consuming green coffee can help by preventing the sudden spike and maintaining the blood sugar level.
When to take. With food.
Magnesium
Magnesium plays many crucial roles in the body, such as supporting muscle and nerve function and energy production. Low magnesium levels don’t cause symptoms in the short term. However, chronically low levels can increase the risk of high blood pressure, heart disease, type 2 diabetes, and osteoporosis.
Magnesium may improve your sleep. It plays an important role in your nervous system, helping to activate mechanisms that quiet and calm you. It may also help relieve anxiety and depression, which can interfere with sleep.
When to take. Before Bed.
Nascent Iodine
Nascent iodine is a consumable form of iodine, and it contains an electromagnetic charge. It is like the precursor form of iodine which converts into THs. It permits a greater release of energy once consumed. As a result, the human body can recognize and assimilate this form easily.
Iodine: Iodine is a trace element that’s already present in food and it keeps your skin healthy and supports normal cognitive functions. Since iodine cannot be stored in your body, regular consumption is required. Experts suggest taking iodine midday for a boost in energy.
When to take. Throughout the day.
Niacin
Niacin is a B vitamin that’s made and used by your body to turn food into energy. It helps keep your nervous system, digestive system and skin healthy. Niacin (vitamin B-3) is often part of a daily multivitamin, but most people get enough niacin from the food they eat.
Niacin comes as a tablet and an extended-release (long-acting) tablet to take by mouth. The regular tablet usually is taken two to three times a day with meals, and the extended-release tablet is taken once a day, at bedtime, after a low-fat snack.
When to take. With food. Can cause a hot flush.
