Lecture Notes: Supplements - A Rational Guide to Supplementation

Overview

• Supplements can be highly effective for enhancing various bodily functions, such as sleep, hormone function, and focus.
• Some supplements contain compounds not found in food but have significant effects.

Hormone Support Supplements

Importance

• Optimizing hormones is vital for mental and physical health and performance.

Categories

1. Broadband Hormone Support

   • Affect multiple hormones simultaneously.
   • Example: Shilajit
     • Active ingredient: Fulvic acid.
     • Increases FSH, testosterone, estrogen, libido, and supports fertility in both genders.
   • Example: Ashwagandha
     • Reduces cortisol, possibly leading to indirect increase in testosterone.

2. Specific Hormone Pathway Support

   • Example: Fedogia Agrestis
     • Affects luteinizing hormone pathway.
     • Caution: Adhere to recommended dosages and cycle off regularly.
   • Example: Tongkat Ali
     • Elevates free testosterone by reducing sex hormone-binding globulin.
     • No need to cycle off regularly.

Testimonial

• Combining Tongkat Ali and Fedogia resulted in a significant increase in total testosterone for an individual.

Cognitive Enhancement and Focus Supplements

Categories

1. Stimulant-Based Enhancements

   • Example: Caffeine
     • Increases alertness and focus.
     • Recommended dosage: 1 to 3 mg/kg of body weight.
     • Avoid consuming after 2 p.m. to prevent sleep disruption.

2. Non-Stimulant Neurotransmitter Pathway Enhancements

   • Example: Alpha GPC
     • A choline donor enhancing acetylcholine pathways.
     • Dosage: 300 to 600 mg for increased focus.
   • Example: L-Tyrosine
     • Precursor to dopamine.
     • Dosage: 500 to 1,000 mg for enhanced focus without overstimulation.

Omega-3 Fatty Acids

• Beneficial for mood enhancement, reducing depression, and supporting cognitive functions.
• Suggested dosage: 1 to 3 grams of EPA from fish oil capsules or liquid.

Concluding Remarks

• Supplements can effectively boost hormone, cognitive, and general health functions.
• Proper understanding and use of supplements can optimize physical and mental performance.