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This is a 2 part guide.
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Nothing is more frustrating than spending your hard earned dollars on shit that just DOES… NOT… WORK.
What I will share with you DOES ACTUALL WORK and I’ll give you my TOP 5 and share with you other GEMS you can select if you’re curious.
If you stick with what I’m sharing with you, you can rest assured you’ll be Good To Go and you can focus on your training. Not some stupid new fad.
I am sharing this as of 2025. I have no idea what the future will bring. But as of NOW this SHIT WORKS. And you can SAVE THOUSANDS not wasting your money on other BS.
I’m going to focus on over the counter supplement however I will be diving deeper into PEDs so if that is something you decide for yourself you’d like to do and make that very personal decision, I’ll be continuing my review on part 2.
WHO AM I?
I’m and ex “skinny kid” born in the 70s and was told “just give up, you’ll never have muscle”.
I proved them so, so, wrong.
The money I have wasted over the years could have bought many homes. And I’m not kidding.
Though trial and error I found out the hard way what works and what is total nonsense. I will share with you what I’ve learned so you don’t have to waste your time and money on BS.
I’m going to label them from most important to least.
That way if you are on a budget (and most bodybuilders are) you can prioritize them as needed.
This is the same list I give to people I’ve trained so they know what to grab at the store or online.
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OUR TOP 5
DO NOT REST ON THESE!!
1. LEUCINE
This is always my top pick and I’ll explain why. When I was told BCAAS (Branch Chain Amino Acids) where they KEY in building muscle I was all in. I bought bottle after bottle, huge powder containers just like most of you have. Then a famous bodybuilder told me one day.. “Hey you know the most important one is Leucine right”? Ah… no I didn’t know that… He told me “look at the label… there is the LEAST amount of Leucine in the mix.”
So I did.. and he was right.
He told me just get Leucine ONLY, and take it all day long.
5 grams at a time throughout the day.
Let me tell you I was ALL OVER THAT.
I did, and I saw an IMMEDIATE DIFFERENCE.
So without the fluff here’s how to do it.
You don’t need to eat with it you can still do this if you are fasting.
Take 5 grams of Leucine in the AM to start your day (or whatever your schedule is) and every 2-3 hours take another dose.
During the day you can take up to 7 doses.
See what happens.
TIP: I have seen certain brands mess with peoples stomachs. If that happens change brands, don’t just deal with it. Also start small. Do a few does per day and when you know you can tolerate it up the dose. Trust me on this one. This can make people think you’re on gear.
2. CREATINE MONOHYDRATE
This just simply works. Sorry to all the gear heads putting it down out there. The science isn’t behind you and the results are staggering.
I heard of this back in the early 90s and when I tried it people thought I was on steroids but I was just taking creatine. And I’m not over exaggerating either.
At just 5 grams per day you can save a TON of money you would have wasted on other “supplements” and put on some REAL size and get strong relatively fast.
TIP: There was an old rule that you needed to “load” by taking large amounts during the first week or two. Forget that. Just start doing 5 grams a day. And if you are starting to get cramps or look puffy?
1. Check your diet reduce carbs, fat, and sodium intake.
2. Reduce your intake. Take the does down to half the scoop if necessary.
3. Switch brands. This may be the only reason you are having an issue. Some people just don’t give a shit and put all kinds of fillers in their products. So beware.
3. ZINC
Testosterone balance and immune function are massively important no matter if your bodybuilding or not. Zinc is ALWAYS on my must haves list not only to promote muscle growth and recovery but for overall health reasons. DON’T SKIP IT.
TIP: Having ED issues? Zinc may be what you’re missing. In fact some men who have complained of ED have been able to reverse it simply by adding Zinc supplementation into their diet.
4. VITAMIN D3
This supplement wont sound sexy to the YouTube addicted bodybuilder, however it is essential part of a well-balanced nutrition foundation. Vitamin D3 Supports testosterone production, immune health, and bone strength.
TIP: D3 has been found to help learning and brain function. So GET ON IT.
5. SUPER GREENS
I know right? EXCITING… Let me tell you something… People complain about their gains but have HORRIBLE DIETS. When you fix your diet, you will grow. And one of my all day long go-to’s is Super Greens. I’m not a huge salad guy… most bodybuilders I know aren’t either. Super Greens are a massive part of my diet and if you are consistent your body will function like a well-oiled machine.
TIP: One scoop per day with your post workout shake will go a LONG way. Don’t skip it because it doesn’t excite you. Please hear me, nutrition truly is the KEY to gains.
Those are my TOP 5 however, below continued, I give a TON of valuable information on my TOP RECOMMENDED SUPPLEMENTS both over the counter and yes the “Grey Market”.
Bodybuilding Supplement Guide Continued: Natural, Enhanced, and Vegan Approaches
📈 Natural Bodybuilder Support
For hormone optimization, recovery, and general health without steroids.
- Magnesium (ZMA): Promotes deep sleep, muscular recovery, and hormonal balance.
- Ashwagandha: Adaptogen that reduces cortisol, boosts testosterone, and improves stress tolerance.
- Omega-3 (Fish Oil): Reduces systemic inflammation, supports joints and cardiovascular health.
- Protein Powder (Whey, Casein): Enhances muscle recovery and supports lean muscle growth.
- Vitamin C: Antioxidant that supports immune system and lowers post-exercise cortisol.
- B-Complex Vitamins: Aids in energy metabolism and stress resilience.
- Glutamine: Helps with gut health and speeds up recovery post-training.
- Joint Support (e.g., Collagen, MSM): Supports joint, tendon, and ligament integrity during heavy lifting cycles.
⚠️ Enhanced (On-Cycle) Bodybuilder Support
For those using anabolic steroids or SARMs and seeking health protection.
Liver Protection
- NAC (N-Acetylcysteine): Boosts glutathione; protects liver during oral steroid cycles.
- TUDCA: Powerful bile acid that aids in preventing liver toxicity.
- Milk Thistle (Silymarin): Herbal antioxidant that regenerates liver cells.
Kidney Support
- Astragalus Root: Protects kidney filtration, used widely in advanced bodybuilding.
Cardiovascular & Blood Pressure Support
- CoQ10 (Ubiquinol): Supports heart function and energy at the cellular level.
- Hawthorn Berry: Natural vasodilator that supports healthy blood pressure.
- Garlic Extract: Promotes cardiovascular health and reduces blood pressure.
Cholesterol Management & Artery Health
- Fish Oil (High EPA/DHA): Reduces triglycerides and systemic inflammation.
- Vitamin K2 (MK-7): Directs calcium away from arteries and into bones.
- Red Yeast Rice: Natural compound that lowers LDL cholesterol.
- Bergamot Extract: Citrus-based antioxidant that improves cholesterol profiles.
Blood Clot Prevention
- Nattokinase: Breaks down fibrin and helps prevent dangerous blood clots.
- Serrapeptase: Anti-inflammatory enzyme that complements nattokinase for vascular health.
Hormonal Balance & Estrogen Management
- DIM (Diindolylmethane): Supports estrogen metabolism during aromatizing steroid cycles.
- Chrysin + Piperine: Blocks conversion of testosterone to estrogen.
- Stinging Nettle Root: Frees up bound testosterone; supports prostate health.
- Vitamin B6 (High Dose): Regulates prolactin levels (especially with 19-nor steroids).
- Vitex (Chasteberry): Balances prolactin and supports healthy hormone rhythms.
Testosterone & Post-Cycle Recovery
- D-Aspartic Acid: Boosts luteinizing hormone (LH) to kickstart testosterone.
- Fenugreek: Increases libido, insulin sensitivity, and may aid testosterone recovery.
- Cycle Support Stacks (e.g., N2Guard): Full-spectrum products for liver, kidney, heart, and hormonal health.
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🌿 Vegan Bodybuilder Essentials
For plant-based athletes focused on building muscle, energy, and recovery.
- Pea Protein Isolate: High-quality, complete protein source rich in BCAAs.
- Rice Protein: Pairs well with pea protein to form a complete amino acid profile.
- Hemp Protein: Rich in omega fats and fiber; contains all essential amino acids.
- Pumpkin Seed Protein: Nutrient-dense, high in magnesium, iron, and zinc.
- Creatine Monohydrate (Vegan-sourced): Boosts strength and muscle mass in vegan athletes.
- Beta-Alanine: Buffers lactic acid buildup and enhances endurance.
- B12 (Methylcobalamin): Essential for red blood cell formation and energy metabolism.
- Vitamin D3 (Vegan Lichen-Derived): Supports bone health and hormone function.
- Algae Omega-3 (EPA/DHA): Vegan alternative to fish oil for inflammation and heart health.
- Iron (Bisglycinate or Ferrous Fumarate): Supports oxygen transport and prevents fatigue.
- Zinc & Magnesium: Often low in vegan diets—vital for recovery, hormone balance, and sleep.
- Adaptogens (e.g., Ashwagandha, Rhodiola): Help manage stress, improve energy, and support hormonal balance.
Pro Tip: No matter your enhancement status or diet, regular bloodwork (at least twice a year) and cardiovascular screening can save your life. Adjust your stack based on lab results, not guesswork.
🧪 Core Amino Acids & Foundational Supplements
Basic but powerful — when dosed correctly and used strategically.
💥 1. BCAAs (Branched-Chain Amino Acids)
What they are: Leucine, Isoleucine, and Valine
Use: Muscle recovery, anti-catabolism, intra-workout support
Primary Role:
- Stimulate protein synthesis (primarily from leucine)
- Delay muscle fatigue during intense training
- May help maintain muscle during fasted cardio or cuts
Dosage:
- 5–10g intra-workout or pre-cardio
- Best used when training fasted or on a low-protein diet
Real Talk:
If you’re eating enough protein daily (~0.8–1g/lb), BCAAs are not essential — but can help during long fasts, intense 2-a-day sessions, or cuts.
🔑 2. Leucine (the anabolic trigger)
What it is: The king of amino acids for muscle protein synthesis
Use: Acts as a signal to “flip the switch” on mTOR and initiate growth
Primary Role:
- Potent mTOR activator — triggers anabolic response
- Improves recovery, especially when protein intake is suboptimal
- Helps signal muscle repair post-training
Dosage:
- 3–5g with meals (if meals are low in protein)
- 3g pre- or post-workout if training fasted or low-calorie
Pro Tip:
You can use standalone leucine to spike protein synthesis between meals if you’re eating less than ~30g protein per meal.
🧬 3. EAAs (Essential Amino Acids)
What they are: All 9 essential aminos, including BCAAs
Use: Full muscle protein synthesis support
Why they’re better than BCAAs:
- EAAs include leucine, but also the other essentials that are required to build complete muscle tissue
- Great for fasted training, vegetarians, or people on low-protein diets
Dosage:
- 10g pre- or intra-workout
- Especially useful during a cut or recomp
💧 4. Glutamine
Use: Recovery, gut health, immune function (less so for muscle building)
Benefits:
- May support muscle recovery indirectly
- Potential gut lining support (leaky gut, IBS, etc.)
- Can help replenish glycogen in a carb-depleted state
Dosage:
- 5g 2–3x/day during heavy training periods or illness
Note: Glutamine is technically “non-essential” but conditionally beneficial under stress.
🧠 5. Citrulline Malate
Use: Pumps, endurance, vascularity
Why it matters:
- Increases nitric oxide, which improves blood flow and nutrient delivery
- Helps buffer fatigue by clearing ammonia
- Often preferred over arginine due to better absorption
Dosage:
- 6–8g pre-workout
- Can be stacked with creatine and beta-alanine
🔁 Quick Recap — Who Should Use What
Goal | Best Pick |
Fasted or early AM training | EAAs or BCAAs |
Low-protein diet | Leucine or EAAs |
Gut issues or overtraining | Glutamine |
Pre-workout pump/performance | Citrulline |
Budget option for recovery | BCAAs or plain leucine |
🏋️♂️ Natural Strength & Muscle Stacks
For serious results without crossing into PED territory.
⚡ 1. Power & Performance Stack (Strength First)
Goal: Maximize raw strength, CNS drive, and muscular output
Best for: Powerlifters, strength athletes, or natty bodybuilders during a strength phase
Stack:
- Creatine Monohydrate – 5g daily
- Beta-Alanine – 3–6g daily
- Alpha-GPC or CDP-Choline – 300–600mg pre-workout
- Caffeine (optional) – 100–200mg pre-workout
Bonus Add-On: Rhodiola Rosea for CNS recovery
Cycle Length: 8–12 weeks continuous
💥 2. Natty Mass Stack (Lean Gains)
Goal: Support muscle hypertrophy and recovery with a slight anabolic edge
Best for: Hardgainers or bulking phases without fat gain
Stack:
- Creatine Monohydrate – 5g daily
- Ecdysterone or Turkesterone – 500–1000mg/day
- Leucine or BCAAs – 5g peri-workout
- Citrulline Malate – 6–8g pre-workout
- Ashwagandha (KSM-66) – 600mg/day
Bonus Add-On: Epicatechin 150–200mg/day for possible myostatin inhibition
Cycle Length: 8–12 weeks
🧠 3. Natural Test Support Stack
Goal: Optimize hormone balance, reduce cortisol, and support natural test production
Best for: Men over 30, or those recovering post-cycle (SARMs or PHs)
Stack:
- Tongkat Ali – 200–400mg/day
- Ashwagandha – 300–600mg/day
- Zinc + Magnesium (ZMA) – before bed
- D-Aspartic Acid (DAA) – 3g/day, 2–3 weeks on, 2–3 off
Optional Add-On: Boron 3–6mg/day to free bound test
Cycle Length: 4–8 weeks
🏗️ 4. Recomp / Hardening Stack
Goal: Lean out while maintaining size and strength
Best for: Mini cuts, spring/summer prep, or staying lean year-round
Stack:
- Caffeine + Yohimbine (low dose) – pre-cardio
- BCAAs or EAAs – during fasted training
- Ashwagandha – for cortisol control
- L-Carnitine Tartrate – 1000–2000mg/day (may improve fat oxidation)
Bonus: Add Ecdysterone or Epicatechin for a mild anabolic boost
Cycle Length: 4–6 weeks
🧬 5. Recovery & Sleep Optimization Stack
Goal: Improve deep recovery, reduce DOMS, and optimize sleep quality
Best for: Lifters training >4x per week, or anyone over 35
Stack:
- Magnesium Glycinate or ZMA – before bed
- GABA or L-Theanine – 100–200mg before sleep
- Ashwagandha (Sensoril) – 300mg/day
- CBD (optional) – 10–30mg as needed
Cycle Length: Ongoing
🧪 Top Natural Testosterone Boosters (That Actually Do Something)
These aren’t magic pills — but stacked smart and paired with proper sleep, lifting, and diet? You can legit boost free test, lower estrogen, and feel more aggressive in the gym.
🧠 1. Tongkat Ali (Longjack / Eurycoma longifolia)
What it is: A Southeast Asian root extract with libido, mood, and testosterone benefits
Benefits:
- Lowers cortisol (your test-killing stress hormone)
- Increases free testosterone by reducing SHBG
- Improves mood, motivation, and libido
Dosage:
- 200–400mg/day (standardized to 2–4% eurycomanone)
- Take in the morning or pre-workout
💣 2. Fadogia Agrestis
What it is: An African shrub that (in rats) stimulates the Leydig cells — your body’s testosterone factory
Benefits (limited human data):
- Promotes natural test production
- Often stacked with Tongkat for synergy
- Anecdotally improves libido and aggression
Dosage:
- 300–600mg/day
- Cycle 8 weeks on, 4 off (limited human trials = caution advised)
🥩 3. Boron
What it is: A trace mineral with test-boosting and estrogen-lowering effects
Benefits:
- Reduces SHBG (boosts free testosterone)
- May lower estradiol
- Supports joint health and bone density
Dosage:
- 6–10mg/day
- Found in raisins, prunes, nuts — but supplementing is easiest
🧂 4. Zinc & Magnesium (ZMA)
What it is: Classic old-school stack for sleep and hormone support
Benefits:
- Zinc supports testosterone production
- Magnesium helps reduce cortisol and improves sleep
- Both are lost during intense training/sweating
Dosage:
- Zinc: 25–45mg/day
- Magnesium: 200–400mg/day (glycinate or malate = better absorption)
- Take at night on an empty stomach
🌿 5. Ashwagandha (KSM-66 or Sensoril)
What it is: An adaptogen — helps your body adapt to stress
Benefits:
- Lowers cortisol (key for raising T)
- Improves sleep, mood, and anxiety
- Increases test levels in stressed men
Dosage:
- 600mg/day (KSM-66 standard)
- AM or PM — experiment to see what works for you
🍳 6. D-Aspartic Acid (DAA)
What it is: An amino acid that plays a role in natural testosterone synthesis
Benefits:
- Can boost LH and testosterone short term
- Often used for 2–4 week cycles
Dosage:
- 3g/day, on an empty stomach
- Best used in spurts, not continuous
🌿 7. DIM (Diindolylmethane)
What it is: A compound from cruciferous veggies like broccoli — helps regulate estrogen metabolism
Benefits:
- May balance estrogen/test ratio
- Improves estrogen clearance
- Great for guys with high body fat or high estrogen symptoms
Dosage:
- 100–200mg/day
⚙️ Bonus: Natural Supportive Add-Ons
Supplement | Function |
Vitamin D3 | Supports test, mood, immunity (take 2,000–5,000 IU/day) |
Nettle Root | Reduces SHBG, increases free testosterone |
Fenugreek | Libido support, mild test support |
Maca Root | Mood, libido, energy (great for stressed-out guys) |
✅ Natty Test Booster Stack Example (Morning)
Time | Supplement |
Morning | Tongkat Ali + Fadogia + Ashwagandha + Boron + Vitamin D3 |
Night | ZMA (Zinc + Magnesium) + DIM |
Optional | D-Aspartic Acid (2–4 week burst) |
⚠️ NOTE:
- These don’t override poor sleep, overtraining, or low-calorie diets.
- Bloodwork (before & after) is the best way to gauge impact.
Best for guys over 25+ or those in high-stress environments.
💇♂️ Hair & Skin Support
“Build the temple — but protect the roof and the paint job.”
Anabolic and androgenic enhancement often comes at a price: hair thinning, skin issues, and premature aging. This section helps minimize the damage and promote healthy regrowth and skin resilience — whether you’re natty or not.
🔹 Hair Protection & Regrowth Supplements
- Saw Palmetto (Serenoa repens)
- Blocks 5-alpha reductase → reduces DHT conversion
- May slow or stop androgenic alopecia (MPB)
- Dose: 160–320mg/day (standardized extract)
- Works best prophylactically or early-stage thinning
- Pumpkin Seed Oil
- Natural DHT-blocking activity
- Supports hair density and scalp health
- Dose: 1000–2000mg/day (capsules or oil)
- Often stacked with saw palmetto
- Pygeum & Nettle Root Extract
- Anti-inflammatory & DHT-moderating
- May improve scalp circulation + block DHT at the follicle
- Dose: 200–300mg/day combined (split into 2 doses)
- Biotin (B7)
- Keratin support for stronger hair/nails
- Popular but overhyped unless you’re deficient
- Dose: 2500–5000mcg/day (no mega-dosing needed)
- Collagen (Type I & III or Hydrolyzed Peptides)
- Supports skin elasticity + dermal health
- Improves hair shaft strength + skin hydration
- Dose: 10–20g/day
- Best absorbed with vitamin C
- MSM (Methylsulfonylmethane)
- Sulfur donor → collagen + keratin support
- May improve hair thickness and skin texture
- Dose: 1–3g/day
- Combine with collagen or biotin stack
- Marine Collagen + Hyaluronic Acid
- Superior skin elasticity and hydration
- Aesthetic upgrade stack for face, skin, lips
- Dose: Marine Collagen 5–10g / Hyaluronic Acid 100–200mg
- Tocotrienols (Advanced Vitamin E Complex)
- May reduce oxidative stress on hair follicles
- Emerging support for regrowth in men and women
- Dose: 100–200mg/day
🔸 Topical + Ancillary Hair Compounds
These aren’t oral supplements but are often part of the full stack:
- Minoxidil (Rogaine) – increases blood flow to follicles
- Ketoconazole Shampoo (2%) – anti-DHT & anti-fungal
- Topical RU58841 – experimental anti-androgen at the scalp (blocks DHT locally without systemic sides)
🔬 Skin Optimization Stack
- Vitamin C – collagen production + antioxidant
2. Zinc – wound healing + acne reduction
3. Niacinamide (Topical) – skin barrier, oil control, anti-aging
4. Omega-3s – anti-inflammatory; improves hydration
5. Glutathione (or NAC) – detox + skin brightening (oral or IV)
6. Astaxanthin – nature’s most powerful skin-protective antioxidant (4–12mg/day)
🧪 Example Stack: “Hairline Armor Protocol”
Supplement | Dose | Function |
Saw Palmetto | 320mg | DHT blocker |
Pumpkin Seed Oil | 1000mg | Scalp & follicle health |
Biotin | 5000mcg | Hair strength |
Collagen (Hydrolyzed) | 10g | Structural support |
MSM | 2g | Keratin & skin texture |
Zinc Picolinate | 30mg | Oil balance, acne control |
Vitamin C | 1000mg | Collagen + antioxidant |
Optional: RU58841 | Topical | Local DHT blockade |
⚠️ Notes:
- Hair loss from DHT is largely genetic — blockers slow, not reverse
- Use preventative stacks early if prone to MPB
- Topicals + internals = best outcome
- Avoid ultra-high test or DHT-derivative cycles if hair is a concern
🩹 Injury Repair, Joint & Tendon Healing Supplements
- Collagen (Type I & III + Vitamin C)
- Boosts connective tissue repair: ligaments, tendons, skin
- Best stacked with: 50–1000mg Vitamin C for absorption
- Dose: 10–20g/day hydrolyzed collagen peptides (ideally 1 hr pre-training)
- Timing tip: Take ~1 hour before rehab or mobility work for targeted collagen synthesis.
- MSM (Methylsulfonylmethane)
- Anti-inflammatory + sulfur donor for tissue repair
- Dose: 1500–3000mg/day
- Eases joint pain and enhances flexibility
- Glucosamine Sulfate + Chondroitin
- Joint cartilage protection, especially in older lifters
- Dose:
- Glucosamine: 1500mg/day
- Chondroitin: 800–1200mg/day
- Glucosamine: 1500mg/day
- Slows progression of wear-and-tear injuries
- Curcumin (Turmeric Extract, with Bioperine)
- Potent anti-inflammatory and antioxidant
- Dose: 500–1500mg/day (standardized 95% curcuminoids + Bioperine for absorption)
- Great for tendonitis, arthritis, and general pain
- Bone Broth (or Powdered Bone Broth Protein)
- Natural source of collagen, glycine, proline, and other healing aminos
- Dose: 1–2 servings/day (10–20g protein per serving)
- Old-school recovery hack — great during deloads or injury recovery weeks
- BPC-157 (Body Protection Compound-157)
- Peptide alert – shown to accelerate healing of tendons, ligaments, gut lining
- Dose (research-based):
- 200–500mcg/day (subQ or oral variant)
- 200–500mcg/day (subQ or oral variant)
- Often used in off-label recovery protocols (info only – not FDA approved)
- Omega-3 (EPA/DHA)
- Systemic inflammation control, supports joint fluid and tissue recovery
- Dose: 2000–4000mg combined EPA/DHA/day
- Always a staple in long-term recovery plans
- Hyaluronic Acid (HA)
- Lubricates joints, enhances synovial fluid health
- Dose: 100–200mg/day
- Often stacked with collagen for joint synergy
- Vitamin D3 + K2
- Bone density, inflammation regulation, tendon calcification prevention
- Dose:
- D3: 2000–5000 IU/day
- K2: 100–200mcg/day (MK-7 preferred)
- D3: 2000–5000 IU/day
- Helps joints heal and prevents future injury
Optional Add-ons:
- Glycine (3g+ pre-bed): Collagen formation & sleep
- Aloe Vera extract: Gut & joint inflammation
- Copper & Zinc: Crucial cofactors for connective tissue repair
🧠 Quick Stack: Injury Recovery Protocol
Morning:
- Collagen + Vitamin C
- MSM + Curcumin
- Fish Oil
- D3/K2
Pre-Rehab Workout:
- Bone broth protein or collagen
- BPC-157 (if using)
Evening:
- Magnesium
- Glycine
- Extra MSM or curcumin (if inflamed)
💤 Sleep & Recovery Stacks (Natural)
Maximizing muscle growth isn’t just about training hard — it’s about recovering harder. These supplements help improve sleep quality, reduce night-time cortisol, and support hormonal recovery so you grow while you rest.
🌿 1. Magnesium Glycinate / Bisglycinate
- Function: Calms the nervous system, reduces muscle cramping, supports deep sleep
- Why this form: Glycinate = best absorbed, least GI distress
- Dosage: 300–400mg before bed
- Bonus: Supports natural testosterone production
💤 2. ZMA (Zinc + Magnesium Aspartate + B6)
- Classic stack for recovery and hormone support
- Zinc → supports testosterone & immune health
- Magnesium → promotes muscle relaxation and deep sleep
- Vitamin B6 → aids serotonin production
- Timing: 30–60 minutes before bed on an empty stomach
🌙 3. Melatonin (Microdose Only)
- Function: Regulates sleep onset
- Dosage: 0.3–1 mg (avoid 3–10mg megadoses — they cause grogginess and suppress natural melatonin)
- Note: Use occasionally, not every night. Best for jet lag or temporary sleep issues.
🌿 4. L-Theanine + GABA
- L-Theanine: Amino acid from green tea, reduces anxiety, smooths out stimulants
- GABA (Gamma-Aminobutyric Acid): Inhibitory neurotransmitter — helps wind down the brain
- Stack together: L-Theanine (200mg) + GABA (250–500mg) = knockout combo
- Pro tip: Take with magnesium for synergy
😴 5. Glycine
- Function: Promotes deeper, more restful sleep
- Dosage: 3 grams before bed (sweet taste, easy to add to water)
- Bonus: Collagen synthesis support
🌌 6. Ashwagandha (KSM-66 or Sensoril)
- Adaptogen: Lowers cortisol, reduces stress, supports testosterone
- Timing: AM or PM depending on need (PM if using for sleep)
- Dosage: 300–600mg/day
- Bonus: Can improve VO2 max and strength over time
🛏️ 7. Apigenin + Magnesium L-Threonate + Theanine Stack (“Huberman Sleep Stack”)
This science-backed stack from Dr. Andrew Huberman has gone mainstream:
- Apigenin (Chamomile extract) – 50mg
- Magnesium L-Threonate – 200–400mg
- Theanine – 100–300mg
- Optional: Low-dose melatonin (0.3–0.5mg)
🧠 8. Phosphatidylserine
- Function: Lowers cortisol, may enhance memory and focus
- Use: Great for nighttime if cortisol is spiking before bed
- Dosage: 200–400mg
- Best for: Stressed-out lifters or those on intense programs (e.g., contest prep)
🧪 Sample Recovery Stack (Bedtime)
Supplement | Dosage | Notes |
Magnesium Glycinate | 400mg | Calm nerves, reduce cramps |
L-Theanine | 200mg | Anxiety, smooth brainwaves |
GABA | 300mg | Wind-down neurotransmitter |
Glycine | 3g | Sleep depth + collagen support |
Ashwagandha | 300–600mg | Cortisol reduction |
Bonus Add-Ons (Optional)
- CBD / CBN – anecdotal benefits for sleep; legal issues vary
- Chamomile / Valerian Root / Lemon Balm – herbal options
- 5-HTP or Tryptophan – serotonin precursor; use with caution and avoid mixing with SSRIs
🧠 Libido & Mood Support Stack
These support natural test production, dopamine/serotonin balance, and sexual health — especially useful during PCT, high-stress training blocks, or natural plateaus.
🔥 1. Tongkat Ali (Longjack)
- Function: Increases free testosterone by lowering SHBG
- Dosage: 200–400mg/day (standardized to 1%+ eurycomanone)
- Bonus: Improves libido, energy, and mood
💥 2. Fadogia Agrestis
- Function: May increase natural testosterone (limited research, popular in PCT stacks)
- Dosage: 300–600mg/day
- Note: Cycle it – 8 weeks on, 4 weeks off
😈 3. Mucuna Pruriens (L-DOPA)
- Function: Boosts dopamine, enhances mood, libido, and motivation
- Dosage: 300–500mg/day (standardized to 15%+ L-DOPA)
💧 4. L-Citrulline + Nitrates (e.g., Beetroot Powder)
- Function: Boosts nitric oxide for blood flow and raging pumps
- Dosage: 6–8g Citrulline Malate; 500–1000mg Beetroot
- Bonus: Good for sexual performance and gym vascularity
🍆 5. Fenugreek Extract (Testofen®)
- Function: Modest support for testosterone, libido, and insulin sensitivity
- Dosage: 500–600mg/day
- Best for: Aging lifters or natural-only athletes
🚨 Pro Tips:
- Avoid stacking too many test boosters at once — more ≠ better
- For mental burnout, prioritize Mucuna + Rhodiola over pure test boosters
- Combine Citrulline + Pine Bark Extract for vasodilation and sexual performance
🧠 Nootropics & Cognitive Edge Supplements
“Focus like a sniper. Recover like a monk.”
These are compounds that boost mental clarity, motivation, focus, learning speed, and mood — either naturally or through modulating neurotransmitters like acetylcholine, dopamine, or GABA.
🔹 Top Tier Natural Nootropics
- Alpha GPC
- Choline donor → converts to acetylcholine (learning, focus, memory)
- Enhances mind-muscle connection too
- Dose: 300–600mg/day
- Great solo or stacked with racetams or caffeine
- Lion’s Mane Mushroom (Hericium Erinaceus)
- Stimulates NGF (Nerve Growth Factor) → long-term brain health
- Enhances neuroplasticity, memory, and cognition
- Dose: 500–1500mg/day (fruiting body extract only!)
- Subtle, but builds over time
- L-Theanine + Caffeine Combo
- L-Theanine smooths out caffeine’s jitters → clean focus
- Boosts alpha brain waves (calm alertness)
- Dose: 100mg L-theanine per 100mg caffeine
- Ideal for workouts, deep work, or presentations
- Rhodiola Rosea
- Adaptogen – helps with stress, fatigue, mood
- Boosts dopamine, serotonin levels gently
- Dose: 200–500mg/day (standardized for rosavins)
- Works great in early mornings or before stressful work
- Bacopa Monnieri
- Enhances memory retention, recall over time
- Works by modulating acetylcholine and serotonin
- Dose: 300–600mg/day
- Slower acting – noticeable effects in 2–4 weeks
🔸 Harder-Hitting (Non-Stim) Nootropics
- Noopept (Synthetic Peptide-Like Nootropic)
- Fast-acting mental clarity & memory enhancer
- Boosts BDNF, NGF, and neuroplasticity
- Dose: 10–30mg/day
- Often stacked with choline (like Alpha GPC)
- Phenylpiracetam
- Racetam family – boosts focus, energy, mental endurance
- May reduce perception of fatigue (great for training + thinking)
- Dose: 100–200mg pre-work or pre-task
- Tolerance can build → cycle it
- N-Acetyl L-Tyrosine (NALT)
- Dopamine precursor – mood, focus, motivation
- Helps during sleep deprivation, stress, overtraining
- Dose: 300–500mg/day
- Pairs well with caffeine or Rhodiola
🔬 Biohacker Edge Extras
- Uridine Monophosphate – improves synaptic growth + dopamine
- CDP Choline – premium choline source for long-term brain support
- Ashwagandha – stress killer with mild nootropic crossover (cortisol control = clearer head)
- Omega-3 (DHA-heavy) – foundational brain fuel, anti-inflammatory
🧪 Stack Example: “Laser-Focus Protocol”
Supplement | Dose | Purpose |
Alpha GPC | 300mg | Acetylcholine boost |
L-Theanine | 200mg | Calm alertness |
Caffeine | 100mg | Energy + focus |
NALT | 300mg | Dopamine support (mood/motivation) |
Rhodiola Rosea | 250mg | Stress resistance |
⚠️ Quick Notes:
- Cycle harder nootropics (Noopept, Phenylpiracetam) to avoid tolerance
- Choline support is essential when using racetams or Noopept
- Be cautious combining stims + high-dopamine noots → overdrive can burn you out
Long-term use of Lion’s Mane, Bacopa, and Rhodiola = structural + functional brain upgrades
🔥 Fat Burners & Metabolic Enhancers
“Shred smarter, not harder.”
When diet and cardio aren’t enough, these supplements may help amplify thermogenesis, curb appetite, and mobilize stored fat — without wrecking your adrenal system or hormones (when done right).
🔹 Stimulant-Based Fat Burners
- Caffeine
- Increases thermogenesis, lipolysis, and energy
- Best when cycled to avoid adrenal burnout
- Dose: 100–300mg pre-workout or fasted cardio
- Can stack with yohimbine or synephrine for more punch
- Yohimbine HCL
- Alpha-2 receptor antagonist → helps burn stubborn fat (especially lower belly)
- Most effective fasted
- Dose: 0.2mg/kg body weight
- Not for the anxious or stim-sensitive
- Synephrine (Bitter Orange Extract)
- Mild alternative to ephedrine
- Boosts metabolic rate with fewer cardiovascular effects
- Dose: 10–20mg per serving
- Often combined with caffeine
- Ephedrine (if legal in your country)
- Part of the legendary ECA Stack (Ephedrine + Caffeine + Aspirin)
- Powerful stim for energy + fat loss, but not beginner-friendly
- Dose: 20–25mg ephedrine + 200mg caffeine
- Use with caution — legal status varies
🔸 Non-Stim Thermogenic Enhancers
- Capsaicin / Cayenne Extract
- Increases heat production + lipolysis
- Supports calorie burning without stimulants
- Dose: 50–200mg per dose (capsules preferred)
- GBB (Gamma-Butyrobetaine)
- Converts to carnitine in the body
- Super sweaty thermogenesis + fat oxidation boost
- Dose: 25–50mg (often found in advanced pre-cuts)
- Grains of Paradise (Paradoxine™)
- Activates brown adipose tissue (BAT)
- Burns calories via non-shivering thermogenesis
- Dose: 30–50mg
- Clinical backing + clean burn
- Green Tea Extract (EGCG)
- Enhances fat metabolism + insulin sensitivity
- Works synergistically with caffeine
- Dose: 400–500mg standardized to 45–55% EGCG
- L-Carnitine (Fumarate, Tartrate, Acetyl)
- Shuttles fatty acids into mitochondria
- May aid fat burning, endurance, and mental focus (especially ALCAR form)
- Dose: 1000–3000mg/day
- Best taken with carbs or insulin mimetics
🧬 Fat Loss Support Add-Ons
- GDA (Glucose Disposal Agents)
- Help shuttle carbs into muscle → not fat
- Example ingredients: Berberine, ALA, Chromium, Cinnamon Extract
- Taken before high-carb meals or refeed days
- CLA (Conjugated Linoleic Acid)
- Popular but underwhelming on its own
- May help with body recomposition over time
- Dose: 3–6g/day
- Forskolin
- Activates cAMP → boosts metabolism and fat burning
- Some data suggests preservation of lean mass
- Dose: 250mg/day (10% extract)
- 7-Keto DHEA
- Metabolite of DHEA that promotes thermogenesis
- Non-stimulant; may aid thyroid support too
- Dose: 100–200mg/day
🧪 Example Stack: “Razor Burn Protocol”
Supplement | Dose | Notes |
Caffeine | 200mg | Fasted AM or pre-workout |
Yohimbine HCL | 0.2mg/kg | ONLY fasted |
Grains of Paradise | 40mg | Heat + brown fat activation |
L-Carnitine Tartrate | 2000mg | Transport + endurance |
Berberine (GDA) | 500mg before carbs | Helps shuttle glucose to muscle |
EGCG | 500mg | Metabolic boost + insulin support |
⚠️ Cautions:
- Stim-based burners should be cycled (2–4 weeks on, 1–2 weeks off)
- Never mix multiple high-stim ingredients (e.g., yohimbine + ephedrine) without experience
- Hydration + electrolytes are critical when thermogenesis is elevated
- Most effective when combined with a caloric deficit + cardio
💃 Fat Burners for Women
“Burn it off without burning out.”
Women often have a harder time with fat loss due to hormonal balance, slower thyroid function, and stubborn fat zones (hips, thighs, glutes). These ingredients are chosen for efficacy without crashing the system.
🔹 Gentle Thermogenic Stack (Stimulant-Free)
- L-Carnitine (Tartrate or Acetyl-L-Carnitine)
- Helps the body transport fat to be burned for energy
- ALCAR version also improves focus and mental energy
- Dose: 1500–2000mg/day, ideally with carbs
- Grains of Paradise (Paradoxine®)
- Stimulates brown fat activation to burn more calories
- Mild warming effect without stimulants
- Dose: 30–50mg/day
- Green Tea Extract (EGCG)
- Supports fat oxidation, especially with caffeine
- May reduce estrogen dominance + improve metabolism
- Dose: 400–500mg (standardized to 50% EGCG)
- CLA (Conjugated Linoleic Acid)
- Promotes long-term body recomposition
- May reduce belly and thigh fat in some women
- Dose: 3g/day, taken with meals
- Inositol + Choline
- Helps women with PCOS or insulin resistance
- Improves metabolism and hormonal sensitivity
- Dose: 2g inositol + 500mg choline per day
🔸 Fat Burners with Mild Stims (Optional)
- Caffeine (100–150mg max)
- Best kept low and clean to avoid anxiety or adrenal crash
- Try natural sources like green coffee bean or guarana
- Stack with EGCG for extra fat burning
- Synephrine (Citrus Aurantium)
- Gentle alternative to ephedrine
- Boosts metabolism and suppresses appetite
- Dose: 10–20mg max per serving
- Higenamine or Theacrine (Optional)
- Non-jittery alternatives to caffeine
- Promote fat burning with less anxiety
- Dose: 25–50mg for higenamine; 100mg for theacrine
💧 Hormone-Friendly Add-Ons
- DIM (Diindolylmethane)
- Supports estrogen balance → less lower-body fat retention
- Helps women who store fat in hips, thighs, and glutes
- Dose: 100–200mg/day
- 7-Keto DHEA
- Boosts thyroid activity and thermogenesis
- Non-stim fat burner often used in menopause stacks
- Dose: 100–200mg/day
- Chromium Picolinate
- Controls cravings and blood sugar swings
- Helps with binge eating and emotional snacking
- Dose: 200–400mcg/day
🧪 Sample Stack: “Lean & Balanced”
Supplement | Dose | Notes |
L-Carnitine | 2000mg/day | Morning or pre-cardio |
Green Tea (EGCG) | 500mg/day | With or without caffeine |
CLA | 3000mg/day | With meals |
DIM | 150mg/day | With breakfast |
Chromium | 200mcg/day | With meals |
Optional: Synephrine | 10–15mg | Before workout/cardio (if stim-tolerant) |
⚠️ Special Considerations for Women
- Avoid high-dose stims (like ephedrine or yohimbine) unless highly experienced
- Pay attention to menstrual cycle, thyroid, and adrenal function
- Cycle off all burners for 1–2 weeks every 6–8 weeks
- Combine with protein-focused diet + low to moderate carbs
🫀 Core Liver, Kidney & Organ Support Supplements (Condensed)
🧬 1. TUDCA (Tauroursodeoxycholic Acid)
- Best-in-class liver protection, especially for oral steroids/SARMs
- Dose: 250–1000mg/day
- Prevents bile backup, supports liver regeneration
🧪 2. NAC (N-Acetyl Cysteine)
- Converts to glutathione, the body’s master antioxidant
- Dose: 600–1200mg/day
- Supports liver, lungs, and detox pathways
🌿 3. Milk Thistle (Silymarin)
- Herbal liver aid — milder than TUDCA
- Dose: 300–600mg/day (standardized extract)
- Use in PCT or off-cycle phases
🫁 4. CoQ10 / Ubiquinol
- Heart health, blood pressure, energy support
- Dose: 100–200mg/day
- Especially helpful with orals, tren, stimulants
🩸 5. Citrus Bergamot
- Natural cholesterol + lipid control
- Dose: 500–1000mg/day
- Protects against oral-induced lipid damage
❤️ 6. Omega-3 Fish Oil (High EPA/DHA)
- Heart, brain, joint support
- Dose: 2–4g combined EPA/DHA
- Helps with inflammation and blood flow
🧂 7. Hawthorn Berry
- Blood pressure and cardiovascular support
- Dose: 300–600mg/day
- Great stacker with CoQ10
🚰 8. Astragalus Root Extract
- Kidney health, immune modulator
- Dose: 1000–2000mg/day
- Often stacked with telmisartan in hardcore cycles
💧 9. Dandelion Root / Parsley Extract
- Mild natural diuretics, support liver/kidney filtration
- Dose: As directed (capsule or tea form)
- Use carefully around training and hydration
🔄 Estrogen & DHT Management Supplements
These supplements help optimize hormonal balance — either by keeping estrogen in check, reducing DHT conversion, or balancing out ratios to support strength, recovery, and libido.
🔹 Estrogen Control / Estrogen Blockers (Natural)
- DIM (Diindolylmethane)
- Converts “bad” estrogen to good (favors 2-OH over 16-OH pathways)
- Helps reduce water retention, fat storage, and estrogen-related sides
- Dose: 100–300mg/day
- Often paired with Calcium D-Glucarate
- Calcium D-Glucarate
- Supports estrogen detox via liver (glucuronidation pathway)
- Helps flush out excess estrogens from the body
- Dose: 250–1000mg/day
- Synergistic with DIM for full-spectrum estrogen clearance
- Resveratrol (High-Purity)
- Mild aromatase inhibitor
- Also improves cardiovascular health and supports testosterone
- Dose: 100–500mg/day
- Not strong alone, but useful in an anti-estrogen stack
- Grape Seed Extract (Standardized)
- Shown to reduce aromatase activity
- Antioxidant + minor E2 control
- Dose: 100–300mg/day
- Indole-3-Carbinol
- Found in cruciferous veggies like broccoli
- Precursor to DIM and supports healthy estrogen metabolism
- Dose: 200–400mg/day (or just eat a ton of broccoli 🥦)
🔸 DHT Control / DHT Blockers (Mild Natural Options)
- Saw Palmetto Extract
- Mild 5-alpha-reductase inhibitor (reduces conversion of T to DHT)
- Used for prostate support, hair loss prevention
- Dose: 160–320mg/day (standardized extract)
- Pygeum Africanum
- Supports prostate health, may reduce DHT uptake
- Sometimes stacked with saw palmetto
- Dose: 50–100mg/day
- Nettle Root (Urtica Dioica)
- Binds to SHBG, may free up more testosterone
- Also interferes with DHT binding to receptors
- Dose: 250–500mg/day
- Zinc
- Important for both testosterone production and DHT modulation
- Deficiency can increase aromatase activity
- Dose: 15–30mg/day (Zinc Picolinate or Zinc Monomethionine preferred)
- Reishi Mushroom Extract
- In some studies, Reishi has shown inhibitory effects on 5-alpha reductase
- Anti-inflammatory and immune modulator too
- Dose: 500–2000mg/day
🧠 Pro Tip: Stack Example for E2/DHT Balance
Supplement | AM | PM |
DIM (150mg) | ✅ | |
Calcium D-Glucarate | ✅ | ✅ |
Zinc (30mg) | ✅ | |
Saw Palmetto (320mg) | ✅ | ✅ |
Nettle Root (250mg) | ✅ | |
Grape Seed Extract | ✅ |
⚠️ Quick Notes:
- These are natural support agents, not pharmaceutical-strength AIs or DHT blockers.
- If someone’s running gear with high aromatization (like Dbol or Test), these won’t be enough alone.
- Too much estrogen suppression can tank libido and joint health — balance is key.
- Natural DHT suppression may affect libido, aggression, and strength output — know your goal.
🫀 Organ Support & Detox Stack
These are essential for anyone running or recovering from oral or injectable anabolics, SARMs, or harsh fat burners. They also support long-term organ health for natural lifters under high training and dietary stress.
🧬 1. TUDCA (Tauroursodeoxycholic Acid)
- Purpose: Liver protectant, especially for oral AAS/SARMs
- Dosage: 250–1000mg/day
- Benefits: Helps prevent cholestasis, supports bile flow
🫁 2. NAC (N-Acetyl Cysteine)
- Purpose: Precursor to glutathione, the body’s master antioxidant
- Dosage: 600–1200mg/day
- Benefits: Liver detox, lung protection, overall antioxidant support
🌿 3. Milk Thistle (Silymarin)
- Classic liver support, though weaker than TUDCA
- Dosage: 300–600mg/day (standardized to 70–80% silymarin)
- Note: Works synergistically with NAC
❤️ 4. CoQ10 or Ubiquinol
- Purpose: Heart and mitochondrial support (especially while on stimulants or PEDs)
- Dosage: 100–200mg/day
- Ubiquinol = more bioavailable form
🧠 5. Omega-3 Fish Oil (High EPA/DHA)
- Purpose: Cardiovascular, brain, joint, and lipid support
- Dosage: 2–4g combined EPA/DHA per day
🧂 6. Hawthorn Berry Extract
- Purpose: Blood pressure and cardiac support
- Dosage: 300–600mg/day
- Stack Tip: Combine with CoQ10 for heart health while on cycle
🩸 7. Citrus Bergamot Extract
- Purpose: Natural lipid modulator
- Dosage: 500–1000mg/day
- Benefits: Improves HDL, lowers LDL and triglycerides — critical for oral users
🫀 Core Liver, Kidney & Organ Support Supplements (Condensed)
🧬 1. TUDCA (Tauroursodeoxycholic Acid)
- Best-in-class liver protection, especially for oral steroids/SARMs
- Dose: 250–1000mg/day
- Prevents bile backup, supports liver regeneration
🧪 2. NAC (N-Acetyl Cysteine)
- Converts to glutathione, the body’s master antioxidant
- Dose: 600–1200mg/day
- Supports liver, lungs, and detox pathways
🌿 3. Milk Thistle (Silymarin)
- Herbal liver aid — milder than TUDCA
- Dose: 300–600mg/day (standardized extract)
- Use in PCT or off-cycle phases
🫁 4. CoQ10 / Ubiquinol
- Heart health, blood pressure, energy support
- Dose: 100–200mg/day
- Especially helpful with orals, tren, stimulants
🩸 5. Citrus Bergamot
- Natural cholesterol + lipid control
- Dose: 500–1000mg/day
- Protects against oral-induced lipid damage
❤️ 6. Omega-3 Fish Oil (High EPA/DHA)
- Heart, brain, joint support
- Dose: 2–4g combined EPA/DHA
- Helps with inflammation and blood flow
🧂 7. Hawthorn Berry
- Blood pressure and cardiovascular support
- Dose: 300–600mg/day
- Great stacker with CoQ10
🚰 8. Astragalus Root Extract
- Kidney health, immune modulator
- Dose: 1000–2000mg/day
- Often stacked with telmisartan in hardcore cycles
💧 9. Dandelion Root / Parsley Extract
- Mild natural diuretics, support liver/kidney filtration
- Dose: As directed (capsule or tea form)
- Use carefully around training and hydration
