Dr. Rob America’s Fitness Doctor® – Supplementation List
This Indian herb is a commonly used stress reducer and immune booster or adaptogen. The recommended dose is 150mg once or twice a day.
This is an extract of cayenne pepper and can be used to reduce cholesterol and lower blood pressure, but is often used as a topical painkiller for arthritis. The supplement dose is measured in heat units.
Recent studies have found cinnamon to be a potent aid in normalizing blood sugar in people with diabetes at doses of 1 to 2 grams. It can be taken as a supplement in capsule form.
My favorite of antioxidants! I like to use dark chocolate greater than 60% cocoa and limit to one ounce daily.
Bromelain is the most well known anti-inflammatory enzyme. It is found in pineapple stems and helps in many inflammatory problems such as asthma, arthritis, and colitis. The dose is about 600 mg a day taken three times daily.
Fenugreek can significantly lower blood sugar and blood fats. For people who have significant sugar problems, this can be a helpful herb.
This is another great addition to your day. I like to put it fresh ginger in my water. It can help thin the blood, lower cholesterol, and prevent nausea as well as act as a potent anti-inflammatory. Use fresh ginger in cooking or take ginger two to four 500mg capsules per day.
Panax ginseng-Chinese or Korean
Panax quinquefolius-American ginseng
There is some evidence that ginseng may help regulate insulin and blood sugar, and enhance immunity and adrenal function, as well as improve your ability to cope with stress. Take 200mg twice daily.
This everyday beverage in china contains a class of compounds called polyphenols that boost liver detoxification and reduce cholesterol, inflammation, and oxidative stress, and can help prevent cancer and heart disease. Green tea is also thermogenic and may help increase metabolism and help with weight loss.
Milk thistle is also known as silymarin. This is an old herbal remedy for liver disease that has been shown in controlled studies to improve liver function in people with alcoholic and infectious hepatitis. It works by increasing the synthesis of glutathione as an antioxidant and by increasing the rate of liver tissue regeneration. The standard dose is 70 to 210mg a day.
This potent plant bioflavonoid from onions and garlic and fruit has anti-inflammatory and antihistamine properties. In part it acts by preventing the release of histamine from mast cells and can help with food and environmental allergies.
This relative newcomer to the herbal world of adaptogens is called Arctic root. It has few side effects and gently boosts energy and increases your resistance to stress.
This is the yellow spice commonly found in curry or yellow rice. It can be a powerful ally against inflammation and oxidative stress, useful in many inflammatory conditions.
This is another important amino acid that helps transport fat into the mitochondria for use. It has been shown to help prevent damage and improve the activity of mitochondria in aging. My favorite combination of carnitine is Beverly International’s Quadracarn.
Alpha lipoic acid
Alpha lipoic acid is a powerful antioxidant and metabolic booster that has been shown to reduce blood sugar and prevent diabetic complications. It helps recycle the antioxidants, including vitamin C, E, and beta-carotene, making them more available to combat free radicals.
An essential amino acid that helps to dilate arteries, improves blood flow, and lowers blood pressure by increasing the body’s natural production of nitric oxide. This increases the body’s energy, strength, endurance, and may improve insulin resistance. Combined this with Pycnogenol which is French maritime pine bark which increases the body’s natural production of nitric oxide and you have a potent combination that increases sexual function.
Aspartic acid combined with magnesium
A dose of 400mg a day to help boost energy production in the mitochondria.
B Complex vitamins
Your need for B vitamins increases with every kind of stress. B vitamins help us improve the metabolism of stress hormones so we can process them. They are part of your basic multivitamin. If you are taking Dr. Rob’s Go Multivitamin and Mineral supplement you are doing great!
CoQ10 is a part of a critical step in the mitochondria involved in energy production, and helps boost metabolism. It also acts as an antioxidant. People who take the class of cholesterol-lowing drugs called statins deplete their CoQ10 levels because the same step in the body that produces cholesterol also produces CoQ10. In Parkinson’s disease toxins damage the mitochondria. CoQ10 has been shown to slow or stop the progression of Parkinson’s when given in high dosed (1200mg a day), without any side effects. It is my opinion that everyone over 40 should be taking CoQ10.
Creatine Powder or Chews
Creatine is another amino acid used for energy production in the mitochondria. It is commonly used by body builders to increase muscle mass. It can be used to build muscle and improve stamina and help your mitochondria produce energy. I personally use the chews, as they are not as gritty as the powder.
This sugar is the raw material for energy production and the creation of ATP in the cells. It helps your mitochondria generate more energy along with carnitine and C0Q10 and magnesium.
We have no ability to increase our vitamin C production like most mammals can under stress. Taking extra vitamin C helps support your adrenal glands and your immune system during stress. There has also been good evidence that those with higher vitamin C levels excrete heavy metals such as lead and mercury easier. High doses of vitamin C can cause loose stools, if this occurs stop the vitamin C.
GLA or gamma linolenic acid
This is one of the good and essential omega-6 fats that our body can’t produce. It is helpful in reducing inflammation and can help lower blood pressure and cholesterol, as well as improve fat metabolism in people with diabetes. Taking one or two grams of GLA is a good way to get these essential fatty acids.
Glucomannan or konjac root fiber
This is the super fiber that is very viscous and soaks up fat, sugar, and water in the gut and reduces the overall glycemic load of any meal you eat. I have found this a powerful and safe way to promote weight loss, lower blood sugar and cholesterol.
Magnesium is relaxation mineral. When we are stressed more magnesium is excreted in our urine. If we are deficient in magnesium we get headaches, constipation, palpitations, muscle cramps, and can become irritable. If you tend to be constipated, use magnesium citrate 150mg once to twice a day. If you have a sensitive stomach like me, use magnesium glycinate 150mg once to twice a day.
This amino acid-derived, sulphur-containing molecule is a key part of the way the body manufactures glutathione. In fact, it is used in emergency rooms to treat acetaminophen overdose and liver failure, and to prevent kidney failure for patients in hospitals getting X-rays or angiograms using dye, which can damage the kidneys. Taking this supplement can boost the body’s own glutathione, which is one of the critical antioxidants that protect the mitochondria.
This is another little molecule the body makes that can get depleted, part of the critical energy production process in the mitochondria. This has been used effectively in patients with Chronic Fatigue Syndrome- a condition of malfunctioning and poisoned mitochondria. It can have an energy boosting and alertness effect like caffeine without the jitters. Take 5 to 20mg a day.
Use probiotic supplements, which include lactobacillus acidophilus, lactobacillus rhamnosis, and bifidobacteria. By restoring the normal gut flora they reduce overall immune activation and have been proven effective in many inflammatory diseases. They work by balancing the gut associated lymphoid tissue. Probiotics are found in the refrigerated section of most health food stores. Look for capsules containing 5 to 10 billion live organisms. Higher doses are often used in severe inflammatory conditions.
Zinc is important for almost every function of the body, as well as in the normal function of the adrenal glands, modulating stress hormones and supporting the immune system. It is also one of the most common nutritional deficiencies. If you are taking Dr. Rob’s Go Multivitamin and Mineral supplement you are doing great! If you are feeling extra stressed take an additional 15 to 30mg of Zinc a day.
Dr. Rob’s Fast Five Supplements for Lean Out
CLA-Conjugated Linoleic acid helps to prevent the storage of fat you consume by forcing it to be burned for fuel. Take 2-3 grams with breakfast, lunch, and dinner.
Caffeine-Caffeine binds to the fats cells and encourages them to release more stored fat. There are multiple ways to get caffeine whether its by pill or liquid. I recommend using it just before exercise to access its full benefit. No more than 300mg is necessary to accomplish this.
Green Tea Extract-Green tea extract increases your metabolic rate, which allows your mitochondria to burn more fat for fuel. Take 500mg 2-3 times per day.
Carnitine-helps to move fat to the mitochondria where the fat is burned away for good. Take 1-3 grams three times daily. My favorite combination of carnitine is Beverly International’s Quadracarn.
Glucomannan-Amorphophallus konjac is a dietary source of fiber that will make you feel full and helps to bind fat, sugar, and water and eliminate them from your digestive tract.
Dr. Rob’s Fast Six Supplements for Cellular Energy
D-Ribose-the raw material for the creation of ATP in the cells, which means creating energy. 1 scoop daily in 12 ounces of water.
L-arginine-raw material that is needed by mitochondria for energy production. 1-2 pills daily.
D-Aspartic Acid– raw material that is needed by mitochondria for energy production. 1-4 capsules daily as recommended by manufacturer.
NAC(N-acetylcystiene)-an amino acid supplement that helps to restore the body’s antioxidant levels. 1 capsule daily.
NADH-assists in the breakdown of fats and sugars and the production of ATP. 1 sublingual tablet daily.
Creatine Chews– is an amino acid used for energy production in the mitochondria. Tastes way better than the powder. 2-4 chewable tablets daily.
All of these are supplements that can fine tune your progress and take you to the next level but none of these supplements are as important as following the basic foundations of human health and wellness. Eating healthy nutrition, regular meaningful exercise, drinking plenty of water, and getting appropriate periods of rest and sleep are the foundations of human health.
As a physician that specializes in male hormone optimization, I have witnessed first hand the true power of healthful living and the intelligent optimization of male hormones and the profound effects on individual patients lives. And I am grateful for my mentors Dr. Jeffry Life and Dr. Jeffrey Leake who have through their passionate pursuit of empowering male health and fitness have inspired me to seek where our next true potential lies. This is truly an exciting time for men’s health and fitness.
“Fitness is the Footprint of Life. Follow It!”
Dr. Rob Kominiarek, America’s Fitness Doctor®