Pure Health

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1	DISCLAIMER The information in this document should not be considered professional medical advice and nobody involved in its creation is responsible if it results in negative effects. Stay away if you want to be healthy. Don’t even read further or you’ll get a disease too nasty to even think about and don’t say we didn’t warn you. Do any of this and you'll be dead.
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4	WARNING: Fat soluble supplements can be dangerous to your health if you overdose, leading to toxicity that could damage your liver or worse.
5	Rule of Thumb: When searching for reputable brands, consider "NOW" as your go-to choice. They tend to avoid Soy and other hormone derivatives.
6	Tier: 1 is the highest, 4 is the lowest. 1 being essential for life.
7	Supplement links in the first column are the best sources. Alternatives/budget options are listed in the last column.
8	Supplements marked with * have no consensus and should be used with caution and only after doing your own research on the potential risks.
9	Make sure to check all products for magnesium sterate, magnesium sterate accumulates in the body and has trouble being removed by your lymphatic system.
10	Substance	Tier	Dosing	Solubility	Times taken per day	Tips	Dietary Sources/Health Benefits	Alternative Link
11	Vitamin D3 (Non-GMO, hormone free)	1	5000 IU	Fat	1 to 2	Overconsumption can lead to health problems. Use with k2	the sun, mushrooms left out in the sun to brown	https://www.iherb.com/pr/Now-Foods-Vitamin-D-3-High-Potency-5-000-IU-120-Softgels/10421
12	Sulpheraphane	1			daily	Activates anti cancer and anti inflammatory genes	raw cruciferous vegetables (especially brocoli sprouts), if using cooked vegetables, pour mustard powder on to retain the sulpheraphane.
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14	Zinc Orotate	1	9.5mg		2x Morning, 1x at Lunch	Mandatory for health.	Benefits / Supports testosterone production
15	Vitamin C	1	1000mg	Water	1x w/ each meal	Can be taken as part of Multi-Vitamin	citrus, camu powder
16	Niacin (not niacinamide)	1	500mg	Water	1x /day	You don't want slow release versions, the flush is the point.	6oz Chicken Breast / Improves cholesterol and triglyceride levels	https://www.iherb.com/pr/Now-Foods-Niacin-500-mg-100-Capsules/30566
17	Super-B Complex	1	N/A	Water	1x w/ Breakfast	Use slow release versions. Contains Niacin.	Beef, eggs
18	Omega-3 Fish Oil	1	2250mg	Water	3x w/ Breakfast	Super nutrient.	fish, krill, algae, seaweed, hemp, flax, chia	https://www.amazon.com/gp/product/B01GV4O37E
19	DHA	1	900mg		1x day	omega fat especially essential for brain function	can be converted from APA in small amounts, other wise is sourced from seafood
20	Magnesium	1	400mg	Water	1x /day	Most are deficient. Laxative when overconsumed	any dark leafy green vegetable (Chlorophyll makes plants green, magnesium is in Chlorophyll), roobios tea, slippery elm,	https://www.amazon.com/gp/product/B000BD0RT0/
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22	Probiotics	1				neccessary for proper digestive and immune function	saurkraut, kimchi, kombucha, apple cider vinegar, yogurt, pickles, natto, tempeh,
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24	Vitamin K2	1	200mcg	Fat	1x w/ Vitamin d3	Vitamin K2 helps w/ D3 over-calcification. Bone+Cardio Health	natto, some what in saurkraut
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26	Vitamin E	1	400 IU	Fat	Can get in multi-vitamin	Not dangerous to overconsume	Eggs, sunflower seeds, olives, spinach
27	Multi-Vitamin	1	N/A	Both	Can contain A, K, E, D & C	Be careful overdosing on fat soluable vitamins. be careful to avoid magnesium sterate	Diet	https://www.bodybuilding.com/store/opt/men.html has everything pretty much.
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30	5-HTP	1	200mg		100mg morning & night	Niacin helps absorb this. Combo = purity	Supplement	https://www.amazon.com/NOW-5-HTP-100-120-Capsules/dp/B0013OQI1W
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32	Apple Cider Vinegar	2	1tbsp or 15ml	Water	1-2x	provides probiotics, also reduces stomach inflamation (as with any vinegar)	Apple Cider Vinegar
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34	Turmeric	2	1tsp	Water	1x w/ pinch of black pepper	Anti-inflammatory. Absorption increased with black pepper.	tumeric root
35	Milk Thistle	2	150-300mg	Both (poor in water)	Need based	Amazing liver health properties, helps to prevent the conversion from testesterone to DHT	Supplement
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37	L-Arginine	2
38	L-Tyrosine	2	500mg			Amino acid used to produce noradrenaline and dopamine
39	Caffeine	3	100-200mg		Need based	Improves focus/awareness. Can cause sleep problems.	Coffee. 1 cup is around 80-110 mg.
40	L-Theanine	3	200mg		Take w/ & before Caffeine	supports mood and focus/	Green tea / Reduces stress, especially from caffiene.
41	India Ashwagandha	3		Both (poor in fat)		Promotes T-growth. Dangerous if depressed (G-agonist)
42	DIM	3	200mg				Cruciferous vegetables / Improves estrogen metabolism, maintains free T levels.
43	Copper	3			1x	Let water sit in copper overnight.	100% PURE copper drinkware (no inner lining)
44	Creatine*	4	5g	Water	1x	helps muscle recovery following excersize	Red meats or creatine supplements (taking one will reduce intake of other)	https://www.iherb.com/pr/Optimum-Nutrition-Micronized-Creatine-Powder-Unflavored-2-64-lb-1-2-kg/56443
45	to research:
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47	Forskolin
48	cayenne pepper
49	Indole-3-Carbinol (I3C)
50	Buckminsterfulerine
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60	bulksupplements.com
61	iherb.com
62	jarrow.com
63	shop.drbronner.com
64	https://www.thorne.com/
65	https://www.richters.com
66	https://www.starwest-botanicals.com
67	https://www.omfoods.com
68	http://realrawfood.com
69	https://harmonicarts.ca
70	seventhdimensionaldreamer.net
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