My supplement stack
| Supplement | Instructions |
|---|---|
| Creatine Monohydrate | 10g scoop with morning drink. |
| Inessa Multi vitamin and mineral | 1 tablet with a meal. |
| Inessa Omega 3 or Nordic Supplements Omega 3 | Inessa 2 capsules (2400mg) with a meal or Nordic Supplements 3 capsules. |
| Inessa Magnesium | 2 capsules (306mg) with a meal. |
| Additional D3 and K2 | 2 tablets with a meal |
| Electrolytes | 3 tablets with 1L of water during sauna. |
Notes:
- A 10g dose of creatine helps with cognitive abilities in addition to increasing gains from strength training, with the first 5g used by the muscles and additional creatine going to the brain.
- A diet low in omega 3s can be the equivalent of smoking regularly, so don't forget your omega 3s.
- Multi-vitamin and mineral tablets do not have enough magnesium. It's better to get magnesium in the form of glycinate and threonate
- Higher doses of vitamin D3 have positive health effects, but should be balanced with vitamin K2.
- Some minerals should only be taken if you are explicitly low in them, e.g. calcium (as an adult), iron and copper.
- As some of the vitamins are fat-soluble, they should be taken with a meal to ensure they are absorbed and not just excreted.
Breakdown:
| Name | Quantity | EU NRV |
Source |
|---|---|---|---|
| Vitamin A - Beta Carotene 50%, Retinol Acetate 50% | 800mcg | 100 | Inessa Advanced Multivitamin |
| Vitamin B1- Thiamin HCI | 50mg | 4545 | Inessa Advanced Multivitamin |
| Vitamin B2 - Riboflavin | 30mg | Inessa Advanced Multivitamin | |
| Vitamin B2 (Activated) - Riboflavin 5' phosphate | 2mg | 2284 | Inessa Advanced Multivitamin |
| Vitamin B3 - Niacinamide | 30mg | 187 | Inessa Advanced Multivitamin |
| Vitamin B5 Calcium Pantothenate | 30mg | 500 | Inessa Advanced Multivitamin |
| Vitamin B6 (Activated) Pyridoxal 5' phosphate | 10mg | 714 | Inessa Advanced Multivitamin |
| Vitamin B7 - Biotin | 300mcg | 600 | Inessa Advanced Multivitamin |
| Vitamin B9-L-5-MTHF Folate | 400mcg | 200 | Inessa Advanced Multivitamin |
| Vitamin B12-Methylcobalamin | 250mcg | 10000 | Inessa Advanced Multivitamin |
| Vitamin C | 250mg | 312 | Inessa Advanced Multivitamin |
| Vitamin D3 - Vegan Cholecalciferol | 50mcg/2000iu | 1000 | Inessa Advanced Multivitamin |
| Vitamin D3 - Vegan Cholecalciferol | 200mcg/8000iu 2 tabs | 4000 | Nutrition Geeks D3 K2 |
| Vitamin E - a-TE as d-alpha tocopherol succinate | 12mg | 100 | Inessa Advanced Multivitamin |
| Vitamin K2 MK-7 | 100mcg | 133 | Inessa Advanced Multivitamin |
| Vitamin K2 MK-7 | 200mcg 2 tabs | 266 | Nutrition Geeks D3 K2 |
| Boron - Sodium Borate | 1000mcg | Inessa Advanced Multivitamin | |
| Calcium | 0 | 0 | Not required |
| Chromium - Chromium Polynicotinate | 200mcg | 500 | Inessa Advanced Multivitamin |
| Choline | 0 | 0 | |
| Coenzyme Q10 - Ubiquinone | 100mg | Inessa Advanced Multivitamin | |
| Copper | 0 | 0 | Not required |
| Inositol - Myo-inositol | 25mg | Inessa Advanced Multivitamin | |
| Iron | 0 | 0 | Not required |
| lodine - Potassium lodide | 150mcg | 100 | Inessa Advanced Multivitamin |
| Lutein - Marigold Flowers | 3mg | Inessa Advanced Multivitamin | |
| Magnesium | 0 | 0 | Inessa Advanced Multivitamin |
| Aquamin marine magnesium 162mg 44% EU NRV Magnesium Bisglycinate 108mg 28% EU NRV Magnesium Threonate 36mg 10% EU NRV |
306mg 2 caps | 41 | Inessa Magnesium |
| Manganese - Manganese Citrate | 2mg | 100 | Inessa Advanced Multivitamin |
| Molybdenum - Sodium Molybdate | 75mcg | 150 | Inessa Advanced Multivitamin |
| Potassium | 0 | 0 | Inessa Advanced Multivitamin |
| Selenium - Selenomethionine | 55mcg | 100 | Inessa Advanced Multivitamin |
| Zinc - Zinc Citrate | 20mg | 200 | Inessa Advanced Multivitamin |
Also My workout routine.