up:: Health & Fitness

Base

Vitamin D

Officially deficient in a large part of the population. Higher than “normal” doses are probably optimal. Is technically a hormone, works actively in a huge amount of system processes.

Cheapest way to get this is in droppers.

Dose: 5000IU daily or something around that.

Magnesium + Zinc

Magnesium deficiency is common in the western diet.

Magnesium helps sleep, and is synergetic with sleep. For people deficient in either (even a bit), supplementing had a big impact on Testosterone levels.

There are a lot of different variants that might have a focus of impact on other parts off the body.

Dose:

• 450mg magnesium
• 30mg zinc

Fish Oil

Green Pasture fermented cod liver oil + butter. Ferented cod liver oil seems to have better effects than regular cod liver oil, as it’s more bioavailable[?].

Creatine

Most well-researched workout supplement. Helps ATP production.

Testosterone

Supplementing for Social & Mood

e.g., Mindvalley States Bliss

• Bacopa Monnieri (Synapsa is a standardized extract); long-term anxiety reducing (MV Bliss 320mg)
• Curcumin - Tetrahydrocurcumin is a more bioavailable metabilite - strong anti-inflammatory and antioxidant - maybe mood-boosting and antidepressant. (MV Bliss 250mg)
• Paraxanthine - enfinity - primary metabolite of caffeine, “cleaner” stimulant as in lasting longer and cleaner (MV Bliss 100mg)
• Citrus aurantium - bitter orange with Nobiletin - synephrine can be a stimulant and potentially anti-inflammatory, though more long-term - can also help increase heart rate or blood pressure
• Saffron - Affron is the standardized extract - well-researched for moodboosting and antidepressant
• Sceletium tortuosum - Zembrin - plant to elevate mood, reduce anxiety, stress response, modulates serotonin
• 5-HTP - may support serotonin synthesis
• N-Acetyl L-Tyrosine (NALT) - supports production of dopamine and other neurotransmitters