Following is a list of commonly used supplements in the fitness industry.
| Protien powder | Provide essential amino acids and other functional health benefits | $$ | 20-200 g daily |
| Essential fatty acids | Provide essential fats for individuals on low-fat diets | $$$ | 5-30 g daily |
| Fiber | Intestinal health, regularity, cholesterol level, immune function | $$ | 10-30 g daily |
| Flaxseed oil | Anti-carcinogenic, cardiovascular health, excellent source for essential fatty acids | $$ | 2 tbsp daily |
| L-Lysine | Reduce symptoms and prevent recurrence of herpes, promote bone growth and healthy skin | $$$ | 500-1000 mg daily |
| Echinacea | Improve immune function | $$ | 500-1000 mg daily |
| Daily multivitamin/mineral | 100% R.D.A. of essential vitamins & minerals | $ | follow instructions on label |
| Vitamin C | Antioxidant, decrease upper respiratory infections | $ | 500-3000 mg daily |
| Vitamin E | Antioxidant | $ | 400-800 IU daily |
| Calcium | Bones, teeth, muscle structure | $ | 600 mg-1.2 g daily |
| B-complex | Metabolic process, protien metabolisim | $ | Select a balanced B-complex |
| B-12 | Protien metabolisim | $ | 2 mcg daily |
| Magnesium | Inadequate intake can cause muscle weakness and nausea | $ | 350-500 mg daily |
| Zinc | Inadequate intake can negativley effect testosterone levels | $ | 15 mg daily |
| Potassium | Inadequate intake can cause cramping and declining nerve function | $ | 2.5 g daily |
| Selenium | Antioxidant, thyroid hormone metabolisim | $ | 50-200 mcg daily |
| Beta-carotene | Antioxidant, anti-carcinogenic, precursor to vitamin A | $ | 5,000-10,000 IU daily |
| Creatine | Increase power, strengh, recovery and bodyweight | $ | 2-20 g daily |
| L-glutamine | Prevent muscle breakdown, immune support | $ | 5-20 g daily |
| Branched chain amino acids (BCAA) | Prevent muscle breakdown, decrease perception of fatigue | $$ | 5-10 g daily |
| ZMA | Maintian testosterone levels, improved strength, sleep/recovery enhancement | $$$ | 2-3 caps at bedtime |
| HMB | Increase leqn body mass, prevent muscle breakdown | $$$$$ | 3-5 g daily |
| L-taurine | Insulin-like activities, cell volumizer, anticatabolic, antioxidant/cellular protection | $$ | 1-3 g daily |
| 1-androstenediol | Facilitate anabolic metabolisim, anticatabolic | $$$$ | 300-600 mg daily |
| CLA | Increase lean body mass, decrease bodyfat, anti-carcinogen | $$$$ | 2-4 g daily |
| DHEA | Improve vigor and increase testosterone levels in adults over 50 | $ | 25-100 mg daily |
| D-ribose | Improve recovery, enhane performance, balance blood sugar | $$$$ | 2.5-5 g daily |
| Caffeine (Guarana,Koala Nut,Green Tea) | Promote fat utilization, improve aerobic performance | $ | 100-600 mg daily |
| Ephederine (Ephedera, Ma huang) | Increase alertness, metabolisim and fat mobilization | $ | 20-75 mg daily |
| Synephrine | Increase alertness, metabolisim and fat mobililzation | $ | 10-50 mg daily |
| Co-enzyme Q-10 | Antioxidant | $$$$$ | 100-400 mg daily |
| Yohimbine | Enhance male performance, stimulant w/caffeine | $ | 1-5 mg daily |
| CLA | Aid in utilization of fat for energy, anti-carcinogen | $$$$ | 2-4 g daily |
| L-carnitine | Fat metabolisim, improve aerobic performance | $$$$ | 2-5 g daily |
| Chromium | Aid glucose metabolisim, increase lean body mass | $ | 100-400 mcg daily |
| HCA | Prevent conversion of carbohydrate to fat, decrease appetite | $ | 500-750 mg; 1 hr. pre-meal |
| Ginseng | Improve exercise performance, recovery agent | $ | 100-500 mg daily |
| Chitosan | Fat binding fiber, block fat absorbtion | $$ | 250-500 mg pre-meal |
| Melatonin | Sleep aid, improve immune function | $ | 1-3 mg at bedtime |
| SAMe | Mood enhancer | $$$$$ | 400 mg daily |
| Kava kava | Anti-anxiety, relaxation | $$$ | 45-70 mg 3X daily |
| St. Johns wort | Improve mood, decrease depression | $$$ | 750-1,000 mg daily |
| Ginko biloba | Improve concentration, brain oxygenation | $$$ | 80-100 mg daily |
| Cranberry extracy | Urinary tract health | $ | 400 mg daily |
| Acidophilus | Gastrointestinal health, prevent and control yeast infections | $$ | 1-2 caps 3X daily |
| Chasteberry | PMS symptoms, menstrual disorders | $ | 15 drops in water 2X daily |
| Black cohosh root | PMS symptoms, menstrual cramps | $$ | 40 mg 2X daily |
| Dong quai | PMS, menstrual cramps | $ | 600 mg daily |
The information listed above is not intended to take the place of medical advice. Please consult your physician
before making any changes to your diet, supplement and/or exercise program. The information listed should not be used for
diagnosis for health problems. If you are pregnant or nursing consult with your physician before taking any supplement.
The information listed is for adults only.
Fitness Nutrition Supplements Q & A