Advanced Bodybuilder Vitamin & Supplement Cheat Sheet
| Nutrient/Supplement | Max Recommended Dose | Primary Benefits | Potential Side Effects |
|---|---|---|---|
| Magnesium | 400-500 mg | Muscle function, ATP production, sleep support | Diarrhea, low BP at very high doses |
| Zinc | 30-50 mg | Testosterone support, immune system, recovery | Nausea, copper deficiency |
| Vitamin D3 | 5000 IU | Testosterone, bone health, immune function | Toxicity risk >10,000 IU/day |
| Vitamin C | 1000-2000 mg | Antioxidant, immune, cortisol control | Diarrhea, kidney stones in rare cases |
| Vitamin B12 (Methylcobalamin) | 1000 mcg | Energy, red blood cell production, nerve health | Generally safe |
| Vitamin K2 (MK-7) | 100-200 mcg | Directs calcium to bones, not arteries | Generally safe |
| Omega-3 (EPA/DHA) | 2000-3000 mg | Anti-inflammatory, joint health, fat loss | Blood thinning |
| Creatine Monohydrate | 5-10 g | Muscle size, strength, ATP regeneration | Bloating, minor water retention |
| Beta-Alanine | 3.2-6.4 g | Buffer lactic acid, endurance | Tingling (paresthesia) |
| Ashwagandha | 600 mg | Stress control, cortisol, testosterone | Sleepiness, rare GI issues |
| Boron | 3-10 mg | Testosterone optimization, bone strength | Generally safe at 3-6 mg |
| Iodine | 150 mcg | Thyroid function, metabolism | Excess can trigger thyroid issues |
| Selenium | 200 mcg | Thyroid function, antioxidant | Hair loss, GI issues >400 mcg |
| Choline (CDP-Choline) | 250-500 mg | Cognitive function, liver support | Fishy odor, sweating |
| Taurine | 1000-2000 mg | Hydration, endurance, nerve support | Generally safe |
| CoQ10 (Ubiquinol) | 100-300 mg | Heart, mitochondria, endurance | GI upset, rare rash |
| Resveratrol | 250-500 mg | Insulin sensitivity, antioxidant | GI upset at high doses |
| L-Citrulline Malate | 6-8 g | Nitric oxide boost, pumps, endurance | Mild GI distress |
| Rhodiola Rosea | 200-400 mg | Mental stamina, fatigue resistance | Irritability, dizziness |
| Fenugreek Extract | 500-600 mg | Testosterone support, libido | Body odor, mild GI issues |
| Vitamin E (mixed tocopherols) | 200-400 IU | Antioxidant, cardiovascular support | Bleeding risk at high doses |
| Shilajit (Fulvic Acid Extract) | 250-500 mg | ATP, testosterone, mineral absorption | Unknown long-term toxicity |
