PREFERRED NUTRITIONAL SUPPLEMENTS:

MACRONUTRIENTS & MICRONUTRIENTS

[Disclosure: Some of the links below are affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase.]

 

[Disclaimer: The staff at Agape Health Solution LLC (AHS) are not licensed physicians (M.D. or D.O.), physician's assistants (P.A.), nurse practitioners (N.P.) or naturopathic doctors (N.D.). We do not practice medicine, nor do we diagnose, treat or prescribe in like manner. The information below is purely for educational purposes only. We strongly encourage that you consult a qualified, functionally-informed healthcare provider before using any health-related intervention. By viewing the information below you assume full responsibility for you and your minor child's use of any health strategy mentioned, and hold harmless the staff at AHS and all her affiliates and partners.]

 

WHAT THIS RESOURCE IS, AND WHAT IT IS NOT... 

This resource is intended to be a database for some of my preferred nutritional supplement products, along with dosage information and some links to relevant scientific literature on the topic.

 

This resource is NOT intended to be a source containing information on what supplements are beneficial for what health/medical condition (although some of that information may be found in the footnotes below each supplement). This resource is NOT comprehensive. Again, it is a selection of SOME of my preferred nutritional supplements. 

 

PRODUCTS SUBJECT TO CHANGE & AVAILABILITY

Supplement brands, product offerings, product names, dosages, formulas, ingredients, sizes, pricing and availability all are subject to change.

MACRONUTRIENTS

PROTEIN-BUILDING AMINO ACIDS

11. Grass-Fed Whey Protein Powder: Raw Organic Whey, Organic Whey Protein Powder, 21g or 5 tbsp per dose, 1-3 doses per day 

RESEARCH ON PROTEIN (3 FOR HYPERTROPHY/MUSCLE BUILDING, 4 FOR IMMUNE SYSTEM)…

www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/ (2018; review showing daily protein intake of 1.6g-2.2g/kg body weight per day to be ideal for hypertrophy during regular resistance training program [ex. 110lbs person would consume 80g at 1.6g/kg/day, whereas 250lbs person would consume 250g at 2.2g/kg/day]) 

www.ncbi.nlm.nih.gov/pmc/articles/PMC5470183/ (2017; ISSN position paper on diet; suggest higher protein intake (2.3-3.1g/kg of LEAN body mass per day) may be required to maximize muscle retention in lean, resistance-trained subjects under hypocaloric conditions)

www.ncbi.nlm.nih.gov/pmc/articles/PMC4033492/ (2014; when training with restricted caloric intake, most natural bodybuilders will respond best to daily protein intake of 2.3-3.1g/kg of LEAN body mass per day)

www.ncbi.nlm.nih.gov/pubmed/17403271 (2007; deficiency of dietary protein/amino acids impairs immunity & increases the susceptibility of infectious disease; amino acids play an important role in immunity by regulating: (1) the activity of T & B lymphocytes, natural killer cells & macrophages; (2) cellular redox state, gene expression & lymphocyte proliferation; and (3) the production of antibodies & cytokines; dietary supplementation of specific amino acids [including arginine & glutamine] enhances the immune status, thereby reducing morbidity & mortality)

www.ncbi.nlm.nih.gov/pubmed/9684264 (1998; immune system T cell functioning is affected by sulfur amino acid insufficiency [ex. methionine, cysteine, taurine, etc.])

www.ncbi.nlm.nih.gov/pubmed/2105184 (1990; protein malnutrition impairs host immunity w/ particularly detrimental effects on the T-cell system, resulting in increased opportunistic infection and increased morbidity & mortality; individual amino acids [ex. arginine] may also have a major influence on the immune system)

www.ncbi.nlm.nih.gov/pubmed/3097756 (1986; deficiencies of protein and some amino acids is associated with reduced immune-competence)

 

RESEARCH ON WHEY PROTEIN (1 FOR CARDIO PERFORMANCE, 2 FOR MUSCLE MAINTENANCE & FAT LOSS)…

www.ncbi.nlm.nih.gov/pmc/articles/PMC5562115/ (2017; 5 wk study of 12 male runners found whey superior to maltodextrin in increasing cardiovascular performance and reducing running-related injury) 

www.ncbi.nlm.nih.gov/pmc/articles/PMC4681166/ (2015; whey protein supplementation may increase abdominal fat loss in response to resistance training when compared to carbs)

www.ncbi.nlm.nih.gov/pmc/articles/PMC2289832/ (2008; 12 week study showing use of whey protein helps support lean muscle maintenance and fat loss during calorie restriction for weight loss)

**. Grass-Fed Bovine Collagen (i.e. collagen hydrolysate, collagen peptides, collagen types I & III): Keppi, Collagen Peptides (Grass-Fed), Powder, 9g or ~1.5 tbsp (or 11g in 1 scoop) per dose, 1-3 doses per day

*. BCAAs (branched chain amino acids leucine, isoleucine & valine): Truth Nutrition, Vegan BCAA Powder, 5.3g or 1 scoop per dose, 1-3 doses per day

RESEARCH ON BCAA (3 FOR MUSCLE MAINTENANCE/RECOVERY)…

www.ncbi.nlm.nih.gov/pmc/articles/PMC4700774/ (2016; small study of 17 males in their 20s found BCAA w/ resistance training helps maintain lean mass during caloric restriction)

www.ncbi.nlm.nih.gov/pubmed/25566428 (2013; study of 26 college males found BCAA reduced muscle damage associated w/ endurance exercise)

www.ncbi.nlm.nih.gov/pubmed/18974721 (2008; review found BCAA does NOT enhance performance but does positively affect muscle recovery & immune system)

*. L-Lysine: BulkSupplements, L-Lysine HCL (500mg), Capsules, 1-3g or 2-6 caps per dose, 1-3 doses per day

(For severe herpes outbreak some experts recommend up to 14g every 24 hours, or until symptoms abate) 

*. L-Lysine: Now Foods, L-Lysine (HCL), Powder, 1.75-3.5g or 1-2 tsp per dose, 1-3 doses per day

(For severe herpes outbreak some experts recommend up to 14g every 24 hours, or until symptoms abate) 

**. L-Citrulline: BulkSupplements, L-Citrulline, Powder, 1.5-3g or 1/2 - 1 tsp per dose, 1-3 doses per day 

(Citrulline is generally contra-indicated in cases of herpes or Eptein-Barr Virus)

**. L-Citrulline: Bestvite, L-Citrulline (750mg), Capsules, 1.5-3g or 2-4 caps per dose, 1-3 doses per day 

(Citrulline is generally contra-indicated in cases of herpes or Eptein-Barr Virus)

* 5-HTP (5-hydroxy tryptophan): Natural Factors, 5-HTP (50mg), Enteric Capsules, 50-100mg or 1-2 caps per dose, 1-3 doses per day 

**. L-Tyrosine: BulkSupplements, Tyrosine (500mg), Capsules, 500-2000mg or 1-4 caps per dose, 1-3 doses per day

**. L-Tyrosine: BulkSupplements, Tyrosine, Powder, 500-2000mg or 1/4-1 tsp per dose, 1-3 doses per day

NON-PROTEIN-BUILDING AMINO ACIDS

**. L-Theanine: BulkSupplements, Theanine (500mg), Capsules, 500mg or 1 cap per dose, 1-3 doses per day

**. L-Theanine: BulkSupplements, Theanine, Powder, 250-500mg or 1/8 - 1/4 tsp per dose, 1-3 doses per day

*. L-Carnitine: NutraBio, L-Carnitine (500mg), Capsules, 500-2000mg or 1-4 caps per dose, 1-3 doses per day

*. L-Carnitine: BulkSupplements, L-Carnitine, Powder, 750-2250mg or 1/4 - 3/4 tsp per dose, 1-3 doses per day

(Note that many report a fishy smell/taste with l-carnitine powder)

RESEARCH ON L-CARNITINE (4 FOR MITOCHONDRIA & FATTY ACID METABOLISM)…

www.ncbi.nlm.nih.gov/pmc/articles/PMC4967041/ (2016; review of carnitine’s essential role in mitochondrial fatty acid oxidation)

www.ncbi.nlm.nih.gov/pmc/articles/PMC4566449/ (2014; l-carnitine, CoQ10 and ALA effective for treating mitochondrial dysfunction)

www.ncbi.nlm.nih.gov/pmc/articles/PMC2905823/ (2009; carnitine involved in mitochondrial transport of fatty acids and plays critical role in normal mito functioning, which has significant implications for cardiovascular health and disease)

www.ajkd.org/article/S0272-6386(03)00112-4/fulltext (2003; carnitine can be biosynthesized from lysine & methionine; fatty acid oxidation disorders are associated w/ carnitine deficiency and have significant consequences for patients with cardiovascular & kidney diseases)

still need to add creatine & GABA...

ESSENTIAL & THERAPEUTIC FATTY ACIDS

12a. High EPA & DHA Fish Oil: Sports Research, Triple Strength Omega 3 Fish Oil (687mg EPA, 250mg DHA), Softgels, 2-4g of total EPA+DHA or 2-4 softgels per dose, 1-3 doses per day, max of 5-15g EPA+DHA per day

12b. High EPA & DHA Fish Oil: SFH, Super Omega Fish Oil (2.5g EPA, 1g DHA), Liquid (orange, lemon or peppermint), 3.5g of  total EPA+DHA or 1 tsp per dose, 1-3 doses per day, max of 5-15g EPA+DHA per day

*. High DHA Fish Oil: Now Foods, Double Strength DHA-500 (500mg DHA + 250mg EPA), Softgels, 500mg DHA or 1 softgel per dose, 1-3 doses per day

13. MCT (Medium Chain Triglyceride) Oil: Sports Research, Organic MCT Oil, Liquid, 14g or 1 tbsp per dose, 1-3 doses per day

THERAPEUTIC CARBOHYDRATES

*. Carbohydrate Powder/Weight Gainer: BulkSupplements, Malodextrin Powder (Non-GMO), 15-30g or 2.25 - 4.5 tbsp per dose, 1-3 doses per day 

*. D-Ribose: BulkSupplements, D-Ribose, Powder, 5.5-11g or 1/2 - 1 tbsp per dose, 1-3 doses per day 

MICRONUTRIENTS

VITAMINS: WATER-SOLUBLE

*. Vitamin B1 (thiamine or benfotiamine): NutraBio, Thiamine (Mononitrate), 500mg, Capsules, 500mg or 1 cap per dose, 1-2 doses per day, max of 1000mg a day

(At least 3 clinical studies have used 3-8g thiamine/day to treat Alzheimer's. Two of the studies found mild benefits, and none reported adverse effects) 

RESEARCH ON VITAMIN B1 (1 FOR PERIPHERAL NEUROPATHY, 1 FOR ALZHEIMER'S/DEMENTIA)...

www.ncbi.nlm.nih.gov/books/NBK482360/ (2019; thiamine supplementation is non-toxic, even in excess)

https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/  (2018; up to 900mg/day used in clinical studies to treat diabetic neuropathy, with good results; beriberi [type of thiamine deficiency] rare in US, and supplemental thiamine quickly cures it; more common in US is Wernicke-Korsakoff syndrome [WK], characterized by peripheral neuropathy; 8-10x more common in people w/ chronic alcoholism)

www.ncbi.nlm.nih.gov/pubmed/8251051/ (1993; 3-8g/day oral thiamine used to treat Alzheimer’s, with mild beneficial effect on dementia symptoms; 2 other studies (Blass, 1988 and Sheu, 1988) also used 3g/day, with contradictory results)

*. Vitamin B2 (riboflavin): NutriCost, Vitamin B2 (400mg), Capsules, 400mg or 1 cap per dose, 1-3 doses per day

RESEARCH ON VITAMIN B2 (3 FOR MIGRAINES)…

www.ncbi.nlm.nih.gov/pubmed/28485121 (2017 study on riboflavin & migraines)

www.ncbi.nlm.nih.gov/pubmed/26780280 (2015 study on riboflavin & migraines)

www.ncbi.nlm.nih.gov/pubmed/15257686 (2004 study on riboflavin & migraines)

**. Vitamin B3 (nicotinic acid): Allergy Research, Niacin (nicotinic acid) 250mg, Capsules, 250-1000mg or 1-2 caps per dose, 1-3 doses per day

**. Vitamin B3 (niacinamide): NutriCost, Niacinamide (500mg), Capsules, 500-2000mg or 1-4 caps per dose, 1-3 doses per day, max of 3-5g per day

*. Vitamin B6 (activated form P-5-P): Superior Labs, Vitamin B6 (P-5-P) 50mg, Capsules, 50-100mg or 1-2 caps per dose, 1-2 doses per day

(Extra caution is advised with vitamin B6, as daily amounts >200mg have been linked to adverse neurological effects. Make sure you aren't receiving notable amounts of B6 from other sources [ex. energy drinks, multivitamin, etc.] before beginning a B6 supplement, whether you plan on using "regular" B6 [pyridoxine] or activated B6 [pyridoxal-5-phosphate or P-5-P].)

*. Vitamin B7 (biotin): Sports Research, Biotin 10,000 mcg, Softgels, 10,000 mcg [10mg] or 1 softgel per dose, 1-3 doses per day, max 300mg a day (usually reserved for those battling MS)

RESEARCH ON VITAMIN B7/BIOTIN (2 FOR NEUROLOGICAL CONDITIONS/MS)…

www.ncbi.nlm.nih.gov/pubmed/29141796 (2017; high dose biotin [one time 300mg daily dose] showed no demonstrable beneficial effects on MS patients, contrary to the findings of the study below)

www.ncbi.nlm.nih.gov/pubmed/27589059 (2016; high dose biotin [100mg 3x/day] sustained reversal of MS-related disability in a subset of patients with progressive MS and is well tolerated)

*. Vitamin B9 (folate, specifically 5-MTHF): Seeking Health, L-5-MTHF 1000 mcg (1mg), Capsules, 1-2mg or 1-2 caps per dose, 1-3 doses per day, max 15mg per day

14. Vitamin B12 (methylcobalamin): Garden of Life, B12 Spray (methylcobalamin), Liquid, 2500 mcg or 5 sprays per dose, 1-3 doses per day

15. Vitamin C (as ascorbic acid): BulkSupplements, Ascorbic Acid, Powder, 4-12g or 1-3 tsp per dose, 1-3 doses per day 

(Note that very high dose vitamin C protocols have been used successfully by many individuals, made popular in large part by the work of individuals like Dr. Thomas E. Levy, M.D., Dr. Robert F. Cathcart M.D., and 2-time Nobel Prize winner Linus Pauling. Dosages here may go as follows: 5-15g/day for maintenance, 15-25g/day for mild health challenge, 25-50g/day moderate health challenge, and more than 50g/day for severe health challenge; the latter is recommended only under physician's supervision.)

16. Vitamin A (derived from fish liver oil not retinyl palmitate): Vital Nutrients, Vitamin A (from fish liver oil) 10,000 IU or 25,000 IU, Softgels, 10k-25k IU or 1-2 caps per dose, 1-3 doses per day, max of 75,000 IU a day (max amount is ONLY for natural vitamin A, not retinyl palmitate)

(Note that The National Academy of Medicine (NAM), formerly the Institute of Medicine (IoM), has set the UL for vitamin A at 10,000 IU/day. This is in large part because of adverse effects observed during clinical studies that used retinyl palmitate at doses above 10k IU/day. Other studies of individuals consuming up to 50,000 IU/day of natural vitamin A have shown no adverse effects from these elevated doses.)  

17. Vitamin D3 (derived from fish liver oil not lanolin): BlueBonnet, Vitamin D (from fish liver oil) 5000 IU, Softgels, 5k-10k IU or 1-2 softgels per dose, 1-3 doses per day

(In order to achieve vitamin D 25-hydroxy blood test levels of 40-80 ng/ml [optimal range], most individuals will need to consume 5,000 - 15,000 IU of vitamin D3 each day.)

18. iodine

19. Iron (i.e. gentle iron): Natural Factors, Easy Iron 20mg, Chewable Tablet, 20mg or 1 pill per dose, 1-3 doses per day

*. Selenium: Solaray, Yeast-Free Selenium (L-selenomethionine) 100mcg, Capsules, 100mcg or 1 capsule per dose, 1-2 doses per day

20. Zinc: Source Naturals, Zinc Lozenges (zinc gluconate & ascorbate) 23mg, Chewable Tablet, 23mg or 1 lozenge per dose, 1-4 doses per day, max ~100mg per day 

© 2020 Agape Health Solution LLC, All Rights Reserved

  • Amazon Social Icon