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| Supplement | Dose | Notes |
|---|---|---|
| NMN | 250-500mg | With food for better absorption |
| Ginseng | 100-400mg | Before food, avoid if sensitive to stimulants |
| Collagen | 10-15g | Mix with coffee/smoothie |
| Ashwagandha | 300-600mg | For energy boost (alternative timing) |
| B-Complex | 1 capsule | With breakfast, avoid evening |
| Supplement | Dose | Special Requirements |
|---|---|---|
| Omega-3 | 500-2000mg | With fatty meal for absorption |
| Vitamin D3+K2 | 1000-2000 IU + 100-200mcg | Requires dietary fats |
| Astaxanthin | 4-12mg | With fat-containing meal |
| Zinc | 15-30mg | Avoid with calcium/iron |
| Probiotics | 10-50B CFU | Any meal works |
| Prebiotics | 5-10g | With or before meals |
| Hyaluronic Acid | 100-300mg | Better absorption with food |
| B-Complex | 1 capsule | Reduces nausea, better absorption |
| Saw Palmetto | 160-320mg | With meal to reduce stomach upset |
| Supplement | Dose | Timing Window |
|---|---|---|
| Creatine | 3-5g | Within 2 hours post-workout |
| Vitamin C | 500-1000mg | For recovery support |
| Protein Powder | 20-40g | Within 2 hours for muscle synthesis |
| Supplement | Dose | Purpose |
|---|---|---|
| Protein Powder | 20-30g | Meal replacement or protein boost |
| Supplement | Dose | Benefits |
|---|---|---|
| Magnesium Glycinate | 200-400mg | Sleep quality & muscle relaxation |
| Ashwagandha | 300-600mg | For sleep support (alternative timing) |
| Casein Protein | 20-40g | Slow-release protein for overnight recovery |
| Supplement | Dose | Notes |
|---|---|---|
| Glutathione | 200-500mg | With or without food |
| Vitamin C | 500-1000mg | Can split doses throughout day |
| Creatine | 3-5g | If not post-workout |
| Don't Take Together | Reason | Solution |
|---|---|---|
| Zinc + Calcium/Iron | Compete for absorption | Separate by 2+ hours |
| Magnesium + Calcium | Absorption interference | Take at different meals |
| Ginseng (Evening) | May cause insomnia | Morning only |
| Fat-soluble vitamins without fats | Poor absorption | Always with fatty meals |