hey i know this is the wrong forum but im not getting any help in the others, so excuse me this time. gracias,

hey, i need some help on some supplement dosages. ive heard that on the container they usually tell you to take less than is really effective for health reasons.
how much should i take a day for things like this and others if you want to throw them in too.

arginine-
glutamine-
creatine-
zma-
vitamin c-
caffiene-
ephedra-

and any others. gracias.