Supplements can be a valuable addition to support your health and well-being. On this page, we present supplements we consider especially beneficial and effective. We explain their effects, benefits, and uses—clear and concise. This way, you can find the right products for your individual needs.
Effect/Impact on the Body:
Whey protein supports muscle building in both men and women. After exercise, the body needs quickly available proteins to repair the micro-tears in muscles caused by training. This not only promotes muscle growth but also aids in recovery and prevents muscle breakdown.
Dosage:
Men (80 kg): 30–40 g immediately after training.
Women (60 kg): 20–30 g immediately after training.
It can also be taken in the morning if dietary protein intake is insufficient.
Bioavailability:
Whey isolate or hydrolysate is absorbed quickly and is optimal for immediate muscle nourishment.
Effect/Impact on the Body:
Creatine increases physical performance during short, intense exercises and enhances muscle strength. It replenishes creatine stores in the muscles, which is essential for explosive movements like sprinting or weightlifting. It is beneficial for almost all athletes as it also improves recovery and supports muscle growth.
Dosage:
Men (80 kg): 5 g daily.
Women (60 kg): 3–5 g daily.
Best taken after training or with a meal.
Additional Effects:
In women, creatine can help improve bone density, which is particularly important during menopause. In men, it supports testosterone production, indirectly boosting muscle growth.
Bioavailability:
Creatine monohydrate is the most effective and well-researched form.
Effect/Impact on the Body:
L-arginine promotes blood flow, acts as a vasodilator, and naturally lowers blood pressure. These effects are equally beneficial for both men and women. It also improves oxygen and nutrient delivery to the muscles.
Dosage:
Men (80 kg): 4–6 g before training or bedtime.
Women (60 kg): 3–5 g before training or bedtime.
Bioavailability:
Free-form arginine (e.g., arginine-HCL) is well-absorbed.
Effect/Impact on the Body:
Zinc strengthens the immune system, supports skin and hair regeneration, and balances hormones. In men and women, it promotes skin healing and regeneration, while also boosting testosterone production in men.
Dosage:
Men (80 kg): 10–15 mg daily.
Women (60 kg): 8–12 mg daily.
Best taken in the evening on an empty stomach or 2 hours after the last meal.
Common Products:
Zinc bisglycinate or picolinate is particularly well-absorbed. It is often available in combination with vitamin C or magnesium; the latter combination is less ideal.
Effect/Impact on the Body:
Vitamin D promotes bone health, strengthens the immune system, and enhances mood. These benefits apply equally to both men and women.
Dosage:
Men (80 kg): 4000–5000 IU daily.
Women (60 kg): 3000–4000 IU daily.
Take in the morning with a fat-containing meal.
Bioavailability:
Vitamin D3 combined with vitamin K2 is particularly effective.
Effect/Impact on the Body:
Omega-3 fatty acids reduce inflammation, support heart health, and enhance brain function. These benefits are the same for both genders.
Dosage:
Men (80 kg): 2500 mg EPA/DHA daily.
Women (60 kg): 1500–2000 mg EPA/DHA daily.
Take in the morning or evening with a fat-containing meal.
Bioavailability:
Triglyceride-form (e.g., high-quality fish oil) is better absorbed than ethyl ester.
Effect/Impact on the Body:
Vitamin B17 is often discussed as a natural cancer prevention method. Scientific evidence is lacking, partly due to a lack of interest from the pharmaceutical industry, as B17 could be a cost-effective and less profitable alternative.
Dosage:
Only in moderate amounts, as high doses can be toxic.
Sources: Apricot kernels (max. 1–2 per day), bitter almonds.
Toxicity:
High doses may release cyanide, which can be harmful.
Effect/Impact on the Body:
Magnesium relaxes muscles, promotes better sleep, and reduces stress.
Dosage:
Men (80 kg): 400–450 mg daily.
Women (60 kg): 300–350 mg daily.
Best taken in the evening before bedtime.
Bioavailability:
Magnesium citrate is highly bioavailable and one of the best forms for absorption.
With the following partners, you receive a 15% discount on products ordered through PG Health Management:
Supplements can be a valuable addition to support your health and well-being. On this page, we present supplements we consider especially beneficial and effective. We explain their effects, benefits, and uses—clear and concise. This way, you can find the right products for your individual needs.
Effect/Impact on the Body:
Whey protein supports muscle building in both men and women. After exercise, the body needs quickly available proteins to repair the micro-tears in muscles caused by training. This not only promotes muscle growth but also aids in recovery and prevents muscle breakdown.
Dosage:
Men (80 kg): 30–40 g immediately after training.
Women (60 kg): 20–30 g immediately after training.
It can also be taken in the morning if dietary protein intake is insufficient.
Bioavailability:
Whey isolate or hydrolysate is absorbed quickly and is optimal for immediate muscle nourishment.
Effect/Impact on the Body:
Creatine increases physical performance during short, intense exercises and enhances muscle strength. It replenishes creatine stores in the muscles, which is essential for explosive movements like sprinting or weightlifting. It is beneficial for almost all athletes as it also improves recovery and supports muscle growth.
Dosage:
Men (80 kg): 5 g daily.
Women (60 kg): 3–5 g daily.
Best taken after training or with a meal.
Additional Effects:
In women, creatine can help improve bone density, which is particularly important during menopause. In men, it supports testosterone production, indirectly boosting muscle growth.
Bioavailability:
Creatine monohydrate is the most effective and well-researched form.
Effect/Impact on the Body:
L-arginine promotes blood flow, acts as a vasodilator, and naturally lowers blood pressure. These effects are equally beneficial for both men and women. It also improves oxygen and nutrient delivery to the muscles.
Dosage:
Men (80 kg): 4–6 g before training or bedtime.
Women (60 kg): 3–5 g before training or bedtime.
Bioavailability:
Free-form arginine (e.g., arginine-HCL) is well-absorbed.
Effect/Impact on the Body:
Zinc strengthens the immune system, supports skin and hair regeneration, and balances hormones. In men and women, it promotes skin healing and regeneration, while also boosting testosterone production in men.
Dosage:
Men (80 kg): 10–15 mg daily.
Women (60 kg): 8–12 mg daily.
Best taken in the evening on an empty stomach or 2 hours after the last meal.
Common Products:
Zinc bisglycinate or picolinate is particularly well-absorbed. It is often available in combination with vitamin C or magnesium; the latter combination is less ideal.
Effect/Impact on the Body:
Vitamin D promotes bone health, strengthens the immune system, and enhances mood. These benefits apply equally to both men and women.
Dosage:
Men (80 kg): 4000–5000 IU daily.
Women (60 kg): 3000–4000 IU daily.
Take in the morning with a fat-containing meal.
Bioavailability:
Vitamin D3 combined with vitamin K2 is particularly effective.
Effect/Impact on the Body:
Omega-3 fatty acids reduce inflammation, support heart health, and enhance brain function. These benefits are the same for both genders.
Dosage:
Men (80 kg): 2500 mg EPA/DHA daily.
Women (60 kg): 1500–2000 mg EPA/DHA daily.
Take in the morning or evening with a fat-containing meal.
Bioavailability:
Triglyceride-form (e.g., high-quality fish oil) is better absorbed than ethyl ester.
Effect/Impact on the Body:
Vitamin B17 is often discussed as a natural cancer prevention method. Scientific evidence is lacking, partly due to a lack of interest from the pharmaceutical industry, as B17 could be a cost-effective and less profitable alternative.
Dosage:
Only in moderate amounts, as high doses can be toxic.
Sources: Apricot kernels (max. 1–2 per day), bitter almonds.
Toxicity:
High doses may release cyanide, which can be harmful.
Effect/Impact on the Body:
Magnesium relaxes muscles, promotes better sleep, and reduces stress.
Dosage:
Men (80 kg): 400–450 mg daily.
Women (60 kg): 300–350 mg daily.
Best taken in the evening before bedtime.
Bioavailability:
Magnesium citrate is highly bioavailable and one of the best forms for absorption.
With the following partners, you receive a 15% discount on products ordered through PG Health Management:
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