Essential Supplements, for those of you who don't like to supplement too much

[Little ant]

nice write up thank you for your work

[Pantelis1001]

Hi Guys,

Wonderfull work form Austinite. Great!

I Would like to ask thought. Could fat loss protocol, feel good stack and this proposals be combined together? And for how long?

If someone use this routine should he cycle them or not?

Many Thx

[austinite]

Nothing should be used with fat loss stack.

[Pantelis1001]

Nothing should be used with fat loss stack.

Dear Austinite,

You mean that when we "run" the fat loss protocol we "cut" every other otc?
Like Nac, Ubiquinol, Omega`s, or Vitamin D?

Thx

[Doom44]

Thanks aust...... This is what I want.

[Inked medic1]

Hi Austinite

Once again, great info. Thank you. I do have a question though. I currently take Vit C 1000mg, Cod liver oil, Omega 3 and a multi vit. I'm 40 years old, so should I drop these and switch to the list for over 30's or take as well.
I am just about to start my first cycle.

Cheers

Ink

[Stigmata101]

Introduction

You stroll into the supplement section, probably visited a couple of my threads and think... this is crazy! I can't supplement with all that! Well, I understand. What I want you to understand is that you do not have to supplement with anything. The truth is, a decent and diverse diet can maintain a healthy body. So there's really no need to supplement heavily with anything. Of course, those with deficiencies will benefit. And some folks who have insane jobs that don't allow for proper nutrition would benefit as well.

That being said, there are 3 stages of state. Malnutrition, healthy and optimum. Malnutrition is obviously a poor diet. You're just not getting enough of the essentials and that will become problematic. Supplementation should NEVER be considered in cases of self-induced malnutrition. It's your responsibility to eat right. That's your first line of defense.

Healthy state is one with a good nutritional plan. If you're happy with that, great. No need to change anything. Finally, there's optimal. This is where supplementation comes into play. Recommended Daily Allowance (RDA) is merely enough to maintain a healthy state. These are also based on 2,000 calorie diets. They're likely to have your serum levels in range, lower range, but still in range. This range is considered healthy, or 'acceptable'. Most vitamins, minerals, herbs and amino acids are ok when these ranges are exceeded. In fact, you'd amplify the benefits. That stage would be considered optimum.

But today we're going to focus on optimizing essentials based on age groups and I'll add a recommendation for testosterone therapy patients. This is NOT about muscle and steroid cycles. This is about overall health and wellbeing. As much as I'd love to see you all supplementing heavily, I'm going to do my best to keep the list shorter than 5 each. It's not going to be easy! Let's get started...

Under 30 Years old:

N-acetylcysteine (NAC)
Purpose: Liver health, lung health, stomach health, kidney health, lower cholesterol and more. A powerful antioxidant.
Dosage: 600 mg daily.
Recommended: NAC 600 mg - 100 Veg Capsules - NOW Foods

Coenzyme Q10 (CoQ10)
Purpose: Heart health, increased blood flow, immune system boost, lowers blood pressure, increased sperm count, sugar stabilization.
Dosage: 200 mg daily.
Recommended: CoQ10 200 mg - 60 Vcaps® - NOW Foods

Fish Oil with Vitamin E (Find it w/vitamin e combined)
Purpose: Brain health, vision health, lower triglycerides, anti inflammatory, better metabolic rate, increased nutrient delivery, enhanced immune system.
Dosage: 2500 mg oil. 800 mg EPA. 600 mg DHA. 20 IU Vitamin E Tocopherol.
Recommended: Carlson Labs - Elite Omega-3 Gems

--------------------------------------------------------------------------------

Over 30 Years old:

N-acetylcysteine (NAC)
Purpose: Liver health, lung health, stomach health, kidney health, lower cholesterol and more. A powerful antioxidant.
Dosage: 600 mg daily.
Recommended: NAC 600 mg - 100 Veg Capsules - NOW Foods

Ubiquinol (UBQH <~ Only this)
Purpose: Heart health, increased blood flow, immune system boost, lowers blood pressure, increased sperm count, sugar stabilization, prostate health.
Dosage: 200 mg daily.
Recommended: UBQH 100mg | Ubiquinol | Integrative Therapeutics (This brand only)

Vitamin D
Purpose: Bone builder, essential for nervous system stability, enhances absorption of calcium and regulates mineral metabolism. D is in every cell in your body.
Dosage: 2,000 to 5,000 IU daily. (Obviously I'd rather see you take 5k, but 2k is the absolute minimum)
Recommended: Vitamin D-3 5,000 IU - 120 Softgels - NOW Foods

Fish Oil with Vitamin E (Find it w/vitamin e combined)
Purpose: Brain health, vision health, lower triglycerides, anti inflammatory, better metabolic rate, increased nutrient delivery, enhanced immune system.
Dosage: 2500 mg oil. 800 mg EPA. 600 mg DHA. 20 IU Vitamin E Tocopherol.
Recommended: Carlson Labs - Elite Omega-3 Gems

Testosterone Therapy patients should also consider both: DHEA and Pregnenolone.

There you have it. These are the basics and again, this is not about bodybuilding or steroid cycles. It's just about your general health and wellbeing. So if you're a minimalist, unlike myself with supplements, do your body a favor and supplement with the above.

Have a powerful day,

~ Austinite

Referring to your 2nd last paragraph regarding DHEA and Pregnenolone in regards to Testosterone Therapy Patients........Can you tell me where your getting this information?

[IronClydes]

What are your thoughts on the following supps I take daily?

NAC 1200 mg
Cissus Quadrangularis 1600
Spirulina 500 mg
CL Orange Triad Multivitamin
Fish Oil 1000 mg (300 omega 3)
Vitamin D-3 5000 iu
Creatine Monohydrate 10g (5 pre, 5 post)
Scivation Xtend (to flavor gallon water daily)
leucine 5g (pre cardio)
L-Glutamine (post cardio)
Whey isolate (30 pre, 40 post)
Dextrose (70 post)
Legion Pulse (2 scoop Pre-workout)
Fiber (mix into shakes)

I used to take ZMA nightly, but stopped.

I am on TRT as well, currently without HcG or an AI.

225, 6', 15% bf, bench 320, squat 405, dead 465.

[austinite]

This really should be a separate thread. But here you go... Any follow up questions, please start a new thread.

NAC 1200 mg GREAT
Cissus Quadrangularis 1600 WEAK AND MOSTLY WORTHLESS. PREFER BURDOCK ROOT INSTEAD.
Spirulina 500 mg GOOD FOR MINOR CONGESTION, THAT'S ABOUT IT.
CL Orange Triad Multivitamin NOPE. WORTHLESS.
Fish Oil 1000 mg (300 omega 3) GOOD. TAKE WITH VITAMIN E TO PROTECT FATTY ACIDS. TAKE MORE.
Vitamin D-3 5000 iu GREAT.
Creatine Monohydrate 10g (5 pre, 5 post) I DON'T DO CREATINE, DOESN'T HURT THOUGH.
Scivation Xtend (to flavor gallon water daily) WASTE OF MONEY IF YOU'RE LOOKING FOR ANYTHING BEYOND FLAVORING.
leucine 5g (pre cardio) GOOD.
L-Glutamine (post cardio) GOOD.
Whey isolate (30 pre, 40 post) I DONT DO WHEY. DOESN'T HURT THOUGH.
Dextrose (70 post) WHY? I WOULDN'T BOTHER.
Legion Pulse (2 scoop Pre-workout) NOT FOR ME.
Fiber (mix into shakes) WHY NOT......

Notes in read above.

[IronClydes]

Thanks! Now can you explain why the DHEA and Pregnenolone?

I have heard DHEA can be problematic with natural hormone balances?

225, 6', 15% bf, bench 320, squat 405, dead 465.

[austinite]

Give this thread a read... It should help answer many questions.

[IronClydes]

This really should be a separate thread. But here you go... Any follow up questions, please start a new thread. NAC 1200 mg GREAT Cissus Quadrangularis 1600 WEAK AND MOSTLY WORTHLESS. PREFER BURDOCK ROOT INSTEAD. Spirulina 500 mg GOOD FOR MINOR CONGESTION, THAT'S ABOUT IT. CL Orange Triad Multivitamin NOPE. WORTHLESS. Fish Oil 1000 mg (300 omega 3) GOOD. TAKE WITH VITAMIN E TO PROTECT FATTY ACIDS. TAKE MORE. Vitamin D-3 5000 iu GREAT. Creatine Monohydrate 10g (5 pre, 5 post) I DON'T DO CREATINE, DOESN'T HURT THOUGH. Scivation Xtend (to flavor gallon water daily) WASTE OF MONEY IF YOU'RE LOOKING FOR ANYTHING BEYOND FLAVORING. leucine 5g (pre cardio) GOOD. L-Glutamine (post cardio) GOOD. Whey isolate (30 pre, 40 post) I DONT DO WHEY. DOESN'T HURT THOUGH. Dextrose (70 post) WHY? I WOULDN'T BOTHER. Legion Pulse (2 scoop Pre-workout) NOT FOR ME. Fiber (mix into shakes) WHY NOT...... Notes in read above.

Do you have a multi you recommend? Or none at all, just what's on the list?

Dextrose post workout is ideal for protein absorption and reloading glucose, is it not?

Can't seem to find a DHEA that's SR as you recommend on the other forum.

Got the rest now though.

225, 6', 15% bf, bench 320, squat 405, dead 465.

[IronClydes]

Do you have a multi you recommend? Or none at all, just what's on the list? Dextrose post workout is ideal for protein absorption and reloading glucose, is it not? Can't seem to find a DHEA that's SR as you recommend on the other forum. Got the rest now though. 225, 6', 15% bf, bench 320, squat 405, dead 465.

Ah, sorry man, you wanted a new thread for follow ups.....my bad

225, 6', 15% bf, bench 320, squat 405, dead 465.

[IronClydes]

Do you recommend a multivitamin?

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[austinite]

No. There isn't a multi-vitamin that exists worth taking.

[IronClydes]

No. There isn't a multi-vitamin that exists worth taking.

I expected that response

Just wanted to be sure.

I keep hearing that one is essential for preventing risks of being low in an essential.

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[IronClydes]

Attachment 155453

Thanks for the advice Austinite!

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[IronClydes]

Met your girl Dana Linn last night. Awesome!

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[Synhax]

I thought vitamin D is essential at any age especially if you're living in the north? I know its recommended for most Canadians regardless of age, we dont get enough sun up here especially in winter season.

[IronClydes]

Introduction You stroll into the supplement section, probably visited a couple of my threads and think... this is crazy! I can't supplement with all that! Well, I understand. What I want you to understand is that you do not have to supplement with anything. The truth is, a decent and diverse diet can maintain a healthy body. So there's really no need to supplement heavily with anything. Of course, those with deficiencies will benefit. And some folks who have insane jobs that don't allow for proper nutrition would benefit as well. That being said, there are 3 stages of state. Malnutrition, healthy and optimum. Malnutrition is obviously a poor diet. You're just not getting enough of the essentials and that will become problematic. Supplementation should NEVER be considered in cases of self-induced malnutrition. It's your responsibility to eat right. That's your first line of defense. Healthy state is one with a good nutritional plan. If you're happy with that, great. No need to change anything. Finally, there's optimal. This is where supplementation comes into play. Recommended Daily Allowance (RDA) is merely enough to maintain a healthy state. These are also based on 2,000 calorie diets. They're likely to have your serum levels in range, lower range, but still in range. This range is considered healthy, or 'acceptable'. Most vitamins, minerals, herbs and amino acids are ok when these ranges are exceeded. In fact, you'd amplify the benefits. That stage would be considered optimum. But today we're going to focus on optimizing essentials based on age groups and I'll add a recommendation for testosterone therapy patients. This is NOT about muscle and steroid cycles. This is about overall health and wellbeing. As much as I'd love to see you all supplementing heavily, I'm going to do my best to keep the list shorter than 5 each. It's not going to be easy! Let's get started... Under 30 Years old: N-acetylcysteine (NAC) Purpose: Liver health, lung health, stomach health, kidney health, lower cholesterol and more. A powerful antioxidant. Dosage: 600 mg daily. Recommended: NAC 600 mg - 100 Veg Capsules - NOW Foods Coenzyme Q10 (CoQ10) Purpose: Heart health, increased blood flow, immune system boost, lowers blood pressure, increased sperm count, sugar stabilization. Dosage: 200 mg daily. Recommended: CoQ10 200 mg - 60 Vcaps® - NOW Foods Fish Oil with Vitamin E (Find it w/vitamin e combined) Purpose: Brain health, vision health, lower triglycerides, anti inflammatory, better metabolic rate, increased nutrient delivery, enhanced immune system. Dosage: 2500 mg oil. 800 mg EPA. 600 mg DHA. 20 IU Vitamin E Tocopherol. Recommended: Carlson Labs - Elite Omega-3 Gems -------------------------------------------------------------------------------- Over 30 Years old: N-acetylcysteine (NAC) Purpose: Liver health, lung health, stomach health, kidney health, lower cholesterol and more. A powerful antioxidant. Dosage: 600 mg daily. Recommended: NAC 600 mg - 100 Veg Capsules - NOW Foods Ubiquinol (UBQH <~ Only this) Purpose: Heart health, increased blood flow, immune system boost, lowers blood pressure, increased sperm count, sugar stabilization, prostate health. Dosage: 200 mg daily. Recommended: UBQH 100mg | Ubiquinol | Integrative Therapeutics (This brand only) Vitamin D Purpose: Bone builder, essential for nervous system stability, enhances absorption of calcium and regulates mineral metabolism. D is in every cell in your body. Dosage: 2,000 to 5,000 IU daily. (Obviously I'd rather see you take 5k, but 2k is the absolute minimum) Recommended: Vitamin D-3 5,000 IU - 120 Softgels - NOW Foods Fish Oil with Vitamin E (Find it w/vitamin e combined) Purpose: Brain health, vision health, lower triglycerides, anti inflammatory, better metabolic rate, increased nutrient delivery, enhanced immune system. Dosage: 2500 mg oil. 800 mg EPA. 600 mg DHA. 20 IU Vitamin E Tocopherol. Recommended: Carlson Labs - Elite Omega-3 Gems Testosterone Therapy patients should also consider both: DHEA and Pregnenolone. There you have it. These are the basics and again, this is not about bodybuilding or steroid cycles. It's just about your general health and wellbeing. So if you're a minimalist, unlike myself with supplements, do your body a favor and supplement with the above. Have a powerful day, ~ Austinite

Austinite,

Thanks again for spreading the wealth of knowledge you have, I have a question regarding the UBQH....why do you recommend only the Integrative Therapeutics? Jarrow Labs does the UBQH as well for a better price.

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[cblddt]

Austinite. Any reason you don't rec: cq10 in the over 30 bracket?

[melendfi]

What about, other supplements I use like test boosters, creatin, and multivitamins? Do I continue using those too?

Thank you in advance!!
Phil

[pitweiler]

Test boosters are a waste of money IMO. Your better off saving that money for food.

[melendfi]

Thanks pitweiler!!

[IronClydes]

Nothing should be used with fat loss stack.

Nothing? I was hoping to start the fat loss stack in a week but I am also starting a blast with in the week and know I should be taking NAC. You also mentioned the need to take more DHEA with this stack.

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[IronClydes]

Give this thread a read... It should help answer many questions.

I read it and was convinced, I started taking these over a month ago and I am now considering the fat loss stack as well. However, you mentioned that nothing should be taken with the fat loss stack?

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[IronClydes]

Austinite. Any reason you don't rec: cq10 in the over 30 bracket?

You should read the details in the post. It states to take UNQH in place of CQ 10 as it does better

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[IronClydes]

Do you still consider these as essential supplements three years after you made this post?

I am particularly interested in the TRT recommendations of DHEA and Pregnenolone. I haven't noticed a difference from these and I have been following this entire stack for 5 months...also been following your fat loss stack for 3 months.

[IronClydes]

I stopped the UBQH some time ago. $55 a month is crazy.

I would return to it if you hadn't stated that Integrative Therapeutics was the only brand to buy. As Jarrow and others are far more affordable....why don't you support other brands for UBQH?

[austinite]

Intergrative is the only one that conducted a study on their product and others, it's the only stable one when exposed to O2. That doesn't mean others will fail, just means their product is guaranteed and others might be hit or miss. So I can't recommend something that isn't 100% a sure deal. That's all.

I get it at my local longevity clinic and I don't pay near 55 bucks anymore.

[IronClydes]

Intergrative is the only one that conducted a study on their product and others, it's the only stable one when exposed to O2. That doesn't mean others will fail, just means their product is guaranteed and others might be hit or miss. So I can't recommend something that isn't 100% a sure deal. That's all. I get it at my local longevity clinic and I don't pay near 55 bucks anymore.

Understood. I can't afford that, however. Thinking of giving the below pictured Jarrow a try. Thats two months worth for $32. Isn't Jarrow is a brand you typically approve of as well?

Was seriously considering your happy stack, also a tad expensive, but I see cheaper powder options on amazon. Stopping the cut stack today.

228, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[austinite]

I believe in Jarrow products. Good company.

[IronClydes]

I believe in Jarrow products. Good company.

Glad to hear. I decided to buy the below one:

Attachment 158033

$32 bucks for 2 months worth.

Happy stack still the same or do you have any updates recommendations?

228, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[austinite]

Feel good stack is the same. No changes. I still use it from time to time. Works great for me. theanine is non-stop for me though. I carry that one around with me.

[IronClydes]

Feel good stack is the same. No changes. I still use it from time to time. Works great for me. theanine is non-stop for me though. I carry that one around with me.

These good brands for the powder versions?

Attachment 158041

Going to give a try.

228, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[The_Crawfish]

Austin, any info or recommendations on timing?? Morning, evening, big meals??

[Thyroid_cursed77]

Why Dhea?

[nukzahaha]

what is the best vitamin for muscle ?

[matri.x]

Oh God !

you are clearly recommending Brands here ! ! !

first of all-

No Protein post workout ? then NO GROWTH

No Vitamin C ? then how your body will repair ligament that needs collagen ? you can end up in surgery block (as my very friend)

these 2 are the essentials

[matri.x]

What are your thoughts on the following supps I take daily?

NAC 1200 mg
Cissus Quadrangularis 1600
Spirulina 500 mg
CL Orange Triad Multivitamin
Fish Oil 1000 mg (300 omega 3)
Vitamin D-3 5000 iu
Creatine Monohydrate 10g (5 pre, 5 post)
Scivation Xtend (to flavor gallon water daily)
leucine 5g (pre cardio)
L-Glutamine (post cardio)
Whey isolate (30 pre, 40 post)
Dextrose (70 post)
Legion Pulse (2 scoop Pre-workout)
Fiber (mix into shakes)

I used to take ZMA nightly, but stopped.

I am on TRT as well, currently without HcG or an AI.

225, 6', 15% bf, bench 320, squat 405, dead 465.

Waaaaaaaay toooo much than your body can handle. i will the Protein for growth + Muti for health and growth + Omega Oil when necessary drop the rest you can hurt your kidneys