Sep 18, The Best Multivitamin Supplement for You | Multivitamin Reviews

Discover the best multivitamin supplement for you.

Multivitamins are one of the most important dietary supplements that you can buy.

They are one of the few dietary supplements on the market that have credible scientific evidence showing their usefulness.

With a broad range of general (yet essential) health benefits, I recommend taking multivitamins before you even consider muscle buidling or performance supplements.

On this page, I'll discuss the benefits of multivitamins, why you should take them, the two basic types of formulations (premium vs. standard), how to determine product safety and quality, and how to find the best multivitamin supplement for you.

Plus, I'll tell you which specific products I recommend.

Note: To avoid any confusion, when discussing multivitamins, I am technically referring to multivitamins/multiminerals. This is simply for the sake of convenience.

This is not the kind of supplement that is meant to accelerate your progress or amp up your workouts; at least not directly.

A multivitamin simply ensures your body receives all the micronutrients (i.e. vitamins and minerals) it may fail to get in your diet.

Unless your multivitamin corrects a pre-existing vitamin or mineral deficiency, you can't actually "feel" it working (except for maybe a slight energy boost). It's not meant to produce acute effects.

Rather, it is a supplement that promotes and sustains general health by providing your body with a sufficient amount of the micronutrients it needs carry out cellular functions.

This way, your body can run like a well-oiled, healthy machine. More specifically, this translates to the following benefits:

Stronger immune systemBetter digestive functionLonger lasting energy levelsImproved brain functionReduced chronic disease risk

There are other potential benefits, too, but these are the big ones.

We, as weight trainees, try our darnedest to eat healthily. Despite this, it's not uncommon for us to fall short of our optimal micronutrient intake. Why is this?...

...Well, part of it is due to our increased micronutrient requirements from intense and frequent training routines. Some of it may also be due to dietary restrictions from temporary, but strict diet plans (e.g. no carb-containing foods for contest preparation).

We must also consider that it can be a challenge (not to mention, expensive), to buy, prepare and eat the optimal mix of nutritious foods when we're already busy with training and trying meet our macronutrient goals (i.e. calories, protein, carbs, fats).

And this is where a multivitamin supplement comes into play. You can think of it kind of like an insurance policy for your diet. That is, it will help you out if you make a mistake. Though, if you keep making mistakes, your premium costs (i.e. health risks) will rise.

You should always aim to consume an abundance of nutritious foods everyday. However, as I stated earlier, the reality is that many trainees fail to consistently meet all of their daily micronutrient requirements, despite trying...

...It is a backup plan; a plan B in case you fail to reach your daily vitamin and mineral needs with foods only. But don't let this become an excuse to slack on your diet. It doesn't work that way.

...Put simply, the answer is no – All multivitamin supplements are not created equally. The main differences between different classes of multivitamin products include:

Formulation. Formulations, or the recipe of a given multivitamin product, have two aspects to consider: The Array of Micronutrients. Some multivitamins may contain all micronutrients known to mankind, while others may exclude some. Let's take the exclusion of iron, for example. Such a formulation would obviously be superior if you're trying to avoid iron overload. Iron overload, or the excess iron accumulation in the body, is a harmful condition that is an especially relevant concern for all non-anemic males who eat a lot of iron-rich foods (e.g. meat, dark-green leafy vegetables).The Amount of Each Micronutrient. Some multivitamins may have a larger quantity of, say, vitamin D. Yet others may have a much smaller amount. Let's say you're deficient in vitamin D. Then high-vitamin D formulation would of course be superior for you. It is actually a little known fact there's essentially a worldwide vitamin D deficiency epidemic. Most people (yes, probably you too) have a moderate to severe vitamin D deficiency; to the extent that a dedicated vitamin D supplement is most practical for achieving a sufficient intake.Bioavailability. Bioavailability refers to the proportion of a given micronutrient in the multivitamin pill that can be absorbed into, and circulate within, your system. Bioavailability varies based on the quality of ingredients used in the product formulation. Higher quality ingredients have higher bioavailability.

Below, I'll explain the two basic options you should consider when determining the best multivitamin supplement for your needs:

One option is to buy a premium multivitamin supplement from a trusted sports/fitness supplement brand.

Why premium? Because that typically means that it has high quantities of ingredients.

And why should it be from a trusted sports/fitness supplement brand? Because this means the formulation should be proportioned to best meet the needs of weight trainees (though in reality, this likely only gives you a slight edge).

Plus, this typically guarantees high quality ingredients with higher bioavailability...

...This way, you can be fully confident that the multivitamin pills you're taking are being sufficiently and efficiently dissolved, and then absorbed by your body. In other words, you can rest assured that your body's actually getting the micronutrients it needs.

Additionally, some premium multivitamins provide extra benefits, such as added non-vitamin/non-mineral ingredients for extra immune, joint, and digestive support.

While these extras are by no means a requirement, it can be convenient for those who would otherwise be taking a separate supplement to get the benefits.

Lastly, you can be quite certain that a trusted name brand multivitamin will be safe. Afterall, it is a trusted brand, right?

However, I understand that you may be a skeptic (not necessarily a bad thing, by the way) and need hard evidence that your premium multivitamin contains what it claims and is safe.

If this is case, then you should consider products from GMP certified manufacturers. You can also check out results from independent testing labs, such as ConsumerLab.com...

...For more on quality and safety, see below.

Another option is to buy standard multivitamins. Standard multivitamins are made with relatively low quantities of ingredients. The ingredients, themselves, are less than optimal in quality, in that they have a lower bioavailability.

To make up for the low quantity and quality of ingredients, you can simply take double the recommended serving per day (e.g. if the label recommends one tablet per day, then take two instead; preferably one in the morning and the other in the evening).

You can buy standard multivitamins from name brand companies (e.g. Centrum) or from generic brands.

I strongly suggest buying the generic brands, so long as they are USP verified multivitamin products (for more on this, see below). This way, you save money by foregoing the extra cost associated with brand names, while still ensuring that your multivitamin meets minimum requirements for quality and safety.

I've taken both premium and standard multivitamins before, and both will get the job done.

Standard multivitamins are the most economical option. The cost per serving – even after doubling the recommended intake – ends up costing less than the average premium multivitamin.

And while the premium multivitamin formulations do use more and better quality ingredients, you can essentially the same results out of standard multivitamins as long as you take enough of it.

What the standard multivitamins don't offer are the benefits from additional ingredients, which I spoke of earlier. Again, these are certain non-vitamin and non-mineral compounds meant to support or enhance given bodily functions, such as joint lubrication, immune defense or digestion (among others)...

...So If you were planning on buying separate products for one of these functions, then this could be a way to eliminate the need for taking an extra pill. And it might even save you some cash, too.

To decide if a premium or a standard formulation is the best multivitamin supplement for you, you must weigh the information I've given you and consider it in the context of your situation and needs.

But don't think too hard about it. In the grand scheme of things, it won't make a huge difference either way.

Personally, I've been known to dabble with premium multivitamins if I have a little extra money to spend. Otherwise, I go with the standard multivitamin.

Whether you choose a premium or standard multivitamin, you should ensure that the product you plan on buying is safe and that its formula matches the label.

I've already briefly mentioned three different indicators of product safety and quality: the GMP certification, the USP verification and independent testing labs. I'll discuss each of these in detail, below:

In order to receive the GMP (Good Manufacturing Practices) certification, the manufacturer must follow the FDA's GMP guidelines.

In short, they must adhere to a strict production process, use correct labeling, eliminate contamination and be responsible for the correct identity, purity, strength, and composition of the product's ingredients.

For your reference, see this list of GMP certified supplement companies. You may not recognize many of those companies, as they are either major suppliers to, or parent companies of, the popular consumer brands.

The USP (United States Pharmacopoeia) is a non-profit health organization. They've been around for a solid 150 years, setting quality, purity, identity, and strength standards for supplements, drugs and foods ingredients.

In order to become verified, products it must undergo a thorough audit of its manufacturing practices (using GMP guidelines) and documentation; as well as laboratory tests and "random off-the-shelf testing."

Specifically, the product must contain the claimed ingredients and the stated amounts of each, be free of contaminants, remain fresh until its expiration date, have correct labeling and dissolve quickly enough for sufficient absorption.

It is predominantly generic multivitamin manufacturers that go through the USP verification process. See all USP verified companies.

You don't see many of the more popular brand name multivitamins with this certification. I'm guessing this is because they've already built enough trust with their customer base.

Independent testing labs are pretty self explanatory – They are the private, independent (at least for the most part) supplement industry watchdogs. They perform the same basic tasks as the USP and GMP certifications, though they are much less connected to governmental agencies or functions.

The specific protocols vary between testing companies. What do they have in common, though, is that they all test the products themselves (as opposed to simply collecting data from the manufacturer).

The top independent testing labs include ConsumerLab.com and the National Sanitation Foundation (NSF). It is worth noting, however, that the functions of the NSF overlap somewhat with governmental functions.

For reference, see ConsumerLab.com certified brands and NSF certified brands.

Now, I'll provide you a some specific product recommendations for both premium and standard multivitamin supplements. All my picks have at least one of the above certifications.

For premium multivitamins, my top two recommendations are ADAM and Orange Triad:

I have just one pick for a standard multivitamin brand:

Hopefully this guide helped you better understand multivitamin and how to choose the best multivitamin supplement for you.

But please, don't miss the forest for the tree – As great as multivitamin supplements can be, their usefulness is reduced to irrelevance without the existence of an overall nutritious diet...

...In other words, don't forget to eat your fruits and veggies! (Yes, I have to remind myself to do this, too).

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Sep 25, Best Caffeine Supplements | Caffeine Tablets as a Pre-Workout Supplement

Caffeine supplements are extremely cheap, yet highly effective pre-workout products.

Caffeine supplements amplify your energy, increase your focus and improve your performance...

...All without the hassle of brewing or drinking any coffee!

Just one little tablet contains the caffeine of a 12 oz. cup of strong coffee (200mg). Truly amazing, I know!

How do they do this? Magic? Quite possibly. But I have my own theory, illustrated below:

I'm joking of course. And besides, how caffeine tablets are made is irrelevant...

...We only care that they work. And, indeed, they do work. After all, caffeine is a main ingredient in many popular pre-workout powders.

It's just that taking pure caffeine as a workout stimulant is such an obvious idea that many weight trainees never even consider it.

On this page, I'll discuss caffeine, its benefits, its side effects and whether supplementing with it is a good idea for you.

I'll also provide dosing guidelines and tell you my top two recommendations for the best caffeine supplements.

Did you know that caffeine is the world's favorite psychoactive stimulant?

That's right. Caffeine - the stuff in your coffee, tea and soda - is actually a full-blown, raging drug! You junkie, you.

But of course, I'm just being sensationalistic. As most people realize, not all drugs are bad, mmm'kay.

Scientifically speaking, caffeine is a xanthein alkaloid.

This is just a fancy name for a specific class of chemical compounds, which have similar molecular structures and function as mild central nervous system stimulants. They also act as bronchodilators, but that's beyond our focus.

Caffeine is a natural compound found in coffee and cocoa beans; guarana berries; kola nuts; as well as tea, yerba mat?, yaupon holly and guayusa leaves.

People have been enjoying its energizing and uplifting effects for many thousands of years.

Obviously though, ancient folks weren't taking caffeine tablets.

The first connoisseurs of caffeine may have actually been from the stone age, and they would have simply chewed on tea leaves to get a very light buzz...

...Crude, yes. But let's be serious, you can't expect too much from cavemen. :-D

The brewing of tea wasn't "discovered" until as late as 3000 years ago in China. And the brewing of coffee most likely wasn't around until the 1450s AD, if not later.

Caffeine, itself, wasn't discovered until 1820, when a German chemist isolated it from coffee. Without knowing it had been done already, a few French chemists also made the same discovery the very next year.

So you can thank everyone – from the 19th century chemists to your cave-dwelling stone age ancestors – for promoting the use of caffeine and discovering evermore convenient and efficient means for its consumption.

There many desirable benefits to be had from taking caffeine supplements; specifically caffeine tablets. Below is a list of some of the benefits most relevant to weight trainees:

$ave Money. As far as energy products go, pure caffeine gives you the best bang for your buck. If you buy caffeine in tablet form (the cheapest/most convenient form of caffeine), then you end up paying an itty-bitty 5 cents per 200mg serving. Not too shabby, eh? You'll have some money left over to load up on real, nutritious foods.Get Amped & Focused. Caffeine fills you with energy. Obviously this makes you more energetic, but it also heightens your alertness and ability to focus. You can zero-in on whatever task you set out to do. In our case, that would be working out. Your mental energy is concentrated on performing lifts with precision and tenacity. Distractions blur into the background, or disappear altogether.Perform Better. Better mental focus, as mentioned above, obviously plays a role in performance. However, the performance enhancing benefits of caffeine extend beyond the mental realm. It affects you physically, too. It not only delivers a profound rush of energy, but it also delays muscular fatigue. This gives you noticeably better endurance and stamina. In application, the result is that you can pump out a couple more reps during a set (using moderate weights/reps; not extra heavy weight/low reps) than would otherwise be possible, before the delayed fatigue response sets in.Get Shredded. Caffeine elevates the amount of epinephrine (i.e. adrenaline) circulating in your system. This, in turn, increases the rate of lipolysis, or fat mobilization. Fat mobilization refers to the process whereby free fatty acids break away from the larger triglyceride molecule. This raises your body's levels of free fatty acids. The increased levels of free fatty acids leads to a higher rate of fat oxidation, or the "burning" of fat for energy. If not for the caffeine, you would be relying more heavily on glycolysis, or the use of glycogen (a carbohydrate-based energy store), for energy. Thus, caffeine enables you to burn more fat.Burn Calories. In the previous bullet point, I already discussed that caffeine causes your body to burn a greater proportion of fat for its energy needs. But on top of that, caffeine actually causes you to burn more total calories. It does this in two different ways. First, it speeds up your metabolism. And second, it raises your non-exercise activity thermogenesis (NEAT), which refers to extra calories burned because the caffeine makes you move around more (e.g. tapping your foot, fidgeting, pacing, etc.). A double whammy.Tame Your Appetite. Caffeine has been shown to suppress appetite. You can use this as a strategic tool for blunting hunger and limiting daily caloric intake. This is especially helpful on a cutting diets. However, it's also useful when bulking because it can prevent overconsumption and fat gain. As your caffeine tolerance grows, however, the appetite suppressing effect unfortunately dissipates.Save Time. Taking a caffeine tablet takes about one second. Simply pop a pill into your mouth and wash it down with a gulp of water. Done. Compare this to the time it takes to brew a pot of coffee, pour a cup, wait for it to cool down and finally drink it.

Health experts, almost unilaterally, agree that caffeine is a safe substance.

This is a consensus echoed by major health organizations; like the Food and Drug Administration (FDA), who has given caffeine the GRAS (generally recognized as safe) designation.

That said, you must remember that caffeine is a central nervous system stimulant. As such, it does come with some potential side effects. See below:

NervousnessSweatingJittersDizzinessIrritabilityNauseaStomach irritationRestlessnessInsomniaQuickened breathingIncreased heartbeatIncreased blood pressureAnxietyHeadachesChest pain

Again, these are potential side effects. At that, they are generally mild and usually only occur due to excess consumption. They are always temporary in duration.

Furthermore, most people who only take moderate amounts will experience no noticeable side effects.

Caffeine tablets are a great pre-workout supplement choice for many folks. You are an ideal candidate if you...

Want intense focus and more energyDesire superior workouts and faster progressWant to lose fat or minimize fat gainAre on the go and have no time to make coffeeNeed to save money, but want a pre-workout supplement

And, as long as you...

Are not extra sensitive to stimulantsDo not workout near your bedtimeDo not have any pre-existing heart conditionsDo not have other relevant medical issues (e.g. high blood pressure, panic/anxiety attacks, etc.)

If any of the last four bullet points apply to you, then caffeine may not be right for you. Read below on how to deal with each scenario:

If you're highly sensitive to stimulants, then it may be easiest to just avoid caffeine altogether. If you want to try anyway, do so mindfully.

If you workout before sleeping, then the obvious solution is to change your workout time. If this is not possible, then you should not use caffeine. It will keep you awake at night, thus disrupting your recovery and hampering your overall progress.

If you have, or think you may have, some heart issues or other relevant medical conditions, then I urge you to consult your physician before proceeding...

...Actually, it's a good idea for all people to check with their physicians before taking a new supplement. See my full disclaimer.

Most caffeine tablets contain 200mg of caffeine per tablet.

I recommend you cut the tablet in half and take just 100mg for the first workout session. From there, you can hone in on your optimal dosage by using what I'll call the "Goldilocks" strategy:

Too Big? If 100mg is too much caffeine to handle (unlikely, though possible), then cut your serving size to just 50mg.Too Small? If 100mg does not give sufficient stimulation, then increase your serving size to the full 200mg tablet. (Most people will end up taking this dosage.)Just Right? Maybe you got lucky. If 100mg provides just the right effects, then simply continue taking that serving size.

Once you find your optimal serving size, you can take it for a while and still be able to enjoy enhanced workout sessions. However, you will gradually develop a tolerance to caffeine.

The easiest way to combat an increased tolerance is simply increasing the serving size (e.g. by 1/4 of a tablet, or 50mg, each time). It's fine to use this method a couple/few times.

However, you can increase your serving size so many times before you end up having to take large quantities to achieve the same effects.

To limit the possibility of encountering side effects or developing a very strong dependency, don't exceed 300mg if you're (more or less) an average-sized lifter; or 400mg if you're bigger.

There is an effective way to deal with your caffeine tolerance once it reaches such a high level. That is to dramatically reduce, or eliminate, your caffeine intake for at least a week.

This will lower your tolerance noticeably, allowing you to take less caffeine than before while still achieving its desired effects.

As when to take the caffeine, my advice is to do so about 20-30 minutes before your workout. This gives it enough time to get into your system and start working its magic.

As a general rule, avoid caffeine supplements within 6-8 hours of sleeping. Caffeine close to bedtime can cause insomnia, or at least interfere with optimal sleep patterns.

Do note, however, that 6-8 hours is a general rule – some people can sleep like a baby if they take caffeine 3 hours before bed, while others may still have trouble falling and staying asleep if they have caffeine within 12 hours of their bedtime.

My top two recommendations for caffeine tablets include the following:

I've used both of these caffeine supplements before, and each works like a charm.

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Oct 12, Best Fish Oil Supplement | A Complete Guide to Fish Oil

Discover the best fish oil supplement for you. Get ready to learn all about fish oil, why it's good for you and how to effectively supplement with it.

Fish oil is one of the few supplements on the market that deserves the attention it gets – because it actually works!

Unless fatty fish is a big part your diet, fish oil should be at the top of your supplement wish-list.

It's important to note that it is a general health supplement. It's not for performance or building muscle...

...However, you can't expect to have optimal performance or muscle gains if your general health isn't up to snuff in the first place!

On this page, I'll talk all about fish oil. Specifically, I'll give background information on fish oil, explain its benefits and potential side effects, and provide dosing guidelines.

I'll also list the criteria I use when shopping for a fish oil supplement. Plus, I'll give you my recommendation for the best fish oil supplement.

Fish oil refers to concentrated Omega-3 fatty acids found in fatty fish (e.g. salmon, sardines, mackerel, herring, trout). Specifically, it refers to the long-chained Omega-3 fatty acids: eicosapentanoic acid (EPA) and docosahexanoic acid (DHA).

However, fish oil supplements sometimes include the short-chained Omega-3 fatty acid, Alpha-linolenic acid (ALA). ALA is found in various vegetable oils (e.g. flaxseed, canola, soybean, walnut), as well as in some green vegetables like spinach and kale.

But let's back up for second. What are Omega-3 fatty acids?...

...Omega-3 fatty acids are essential fatty acids (EFA). This means that your body cannot synthesize them, but requires them to carry out vital metabolic processes. You need them for proper growth and development, and to be in good health.

People who eat western diets rarely consume enough Omega-3. We westerners, however, get a ton of the other type of essential fatty acids, Omega-6. The typical western diet contains an Omega-6:Omega-3 ratio of about 20:1 or more, while the ideal ratio is somewhere between 1:1 and 4:1!

Okay, now that we know a little bit about Omega-3 fatty acids, let's return to our discussion of its components: ALA, EPA and DHA.

ALA is the "parent" molecule of the Omega-3 fatty acids family. EPA and DHA are the "children" molecules.

Your body cannot synthesize ALA. However, it can convert ALA into EPA and DHA; though not very efficiently.

ALA, it should be noted, is not a fish oil. As such, it is not the focus of this page. I only brought it up in the context of EPA and DHA.

While ALA is still necessary in and of itself, EPA and DHA are more important because their benefits are comparatively much more profound...

To truly enjoy the positive effects of DHA and EPA, you must consume them in large enough quantities. Hence, the usefulness of a fish oil supplement.

There are many impressive benefits to be had from fish oil. Unlike most supplements on the market, there is a significant amount of evidence supporting the efficacy of fish oil. Listed below are some of the best fish oil supplement benefits:

Reduces Triglycerides (Fat) in the Bloodstream. High blood triglyceride levels are a signature component of dyslipidemia (excessive fat/cholesterol in the bloodstream), which can lead to heart diseases like atherosclerosis (hardening of arteries from a build-up of fatty material). Luckily, fish oil has the well-known effect of lowering your blood triglyceride levels. Thus, it attacks the problem at it's source.Reduces Blood Platelet Aggregation. Fish oil prevents the excessive and dangerous build up of blood platelets. Such a build up can lead to blockages in veins and arteries, and ultimately to ischemic or thrombotic strokes (i.e. strokes induces from blood clots).Lowers Blood Pressure. Fish oil has been shown to significantly lower both systolic (the top number) and diastolic (the bottom number) blood pressure in individuals with hypertension (high blood pressure). Unlike many prescription hypertension drugs, it doesn't negatively effect your cholesterol or come with a laundry list of serious side effects.Reduces Inflammation. Some inflammation is a good thing. It's the body's attempt to eliminate pathogens and other detrimental stimuli. However, excessive and long-term inflammation is a bad thing, and is involved in, or can lead to, a host of disorders. These disorders include atherosclerosis, rheumatoid arthritis, acne, asthma, inflammatory bowel disease and many others. Fish oil's anti-inflammatory effects may help to prevent inflammation-related disorders, or lessen their symptoms.Helps Treat Behavioral & Mood Disorders. Fish oil may aid in the treatment of mood disorders (e.g. bipolar disorder, depression) as well as behavioral disorders (e.g. ADD/ADHD, addiction). Although further research is needed, several studies thus far have shown fish oil to have stabilizing effects on mood and calming effects on hyperactive and impulsive behavior. Considering that the brain consists of about 8% Omega-3 fatty acids, it's not hard to see how fish oil could have dramatically positive effects on the brain functioning - especially if there is a deficiency to begin with).Promotes Bone Health. Although research is relatively new in this area, the current evidence suggests that fish oil improves bone health. A higher Omega-3 fatty acid intake seems to be directly related higher bone mineral density. Moreover, higher omega-3 levels have been shown to both promote bone mineral density growth and to prevent its decay.Improves Hair, Skin & Nail Health. Got lifeless hair, dry and flakey skin or brittle nails? These are the initial symptoms of an Omega-3 fatty acid deficiency. Taking a fish oil supplement will correct the deficiency. You'll have shinier hair, smoother skin and stronger nails.

While fish oil's benefits are certainly something to be excited about, it's important to realize that there still exists the potential for side effects.

That said, the potential side effects of fish oil are relatively few in number and generally mild in intensity (though serious in extreme cases).

They typically only occur if a person consumes an excessive amount of fish oil and/or if that person has certain health and medical issues (which I'll explain in the next section).

Below, I'll list and explain the major potential side effects of fish oil:

Immune Suppression. It is theorized that taking unnecessarily high doses of fish oil can suppress your immune system by producing an amplified anti-inflammatory effect. While we know that an excessive or long-term inflammation is a bad thing, a normal inflammation response is vital for eliminating pathogens and other threats.Bleeding Risk. As mentioned in the benefits section, fish oil reduces blood platelet aggregation. This is good to an extent. However, if you consume too large a quantity, this likely increases the risk of thinning the blood to the point where it impedes upon the vital function of clotting. The spectrum of consequences could range from mild nosebleeds to a hemorrhagic stroke.Allergic Reaction. Though rare, some people experience allergic reactions from fish oil supplements. The reaction, which can range from mild to severe, takes place in the upper respiratory tract and can result in itching, redness, hives, swelling and difficulty breathing. This, however, doesn't happen to just anyone. It occurs in those with an allergy to fish, or to the capsule material (e.g. gelatin). You should probably know by now if you have these types of allergies.Gastrointestinal Irritation. Fish oil may cause gastrointestinal issues, such as an upset stomach, gas, bloating and diarrhea. This may be due to a fish oil supplement that has gone bad, which can happen if left exposed to light, heat and oxygen. Or, you may simply have to wait a couple days to allow your body get used to the supplement.Fish Burp Breath. In the time after taking your fish oil supplement, it's not uncommon to experience distinct fishy-tasting burps. It's not pleasant, but you can avoid or mitigate this side effect by always taking your fish oil during or immediately after a meal. As mentioned above, the cause may also be due to rancid fish oil.

If you think you may be experiencing any of these side effects (except "fish burp breath") after taking fish oil, then you should reduce your dosage or stop altogether. Then, consult a doctor before increasing or continuing your supplementation regimen.

You should be especially cautious in increasing your fish oil intake (whether through fish or a supplement), if you...

Have a tendancy to bruise easily, as this may increase the risk of bleeding.Have liver disease, as this may also increase the risk of bleeding.Take blood pressure meds, as this may cause an extreme drop in blood pressure.Have a heart condition, as this may cause unforeseen complications.Have a fish allergy, as this may cause you to swell up like a balloon.Have a behavioral or mood disorder, unless you consult your doctor first.Have HIV or AIDS, as this may threaten an already fragile immune system.

Of course, it's always a best practice to consult a qualified doctor whenever starting a new supplement. Also, see the site disclaimer.

A good goal for most healthy individuals is to consume between 2000-3000mg of combined EPA/DHA per day. The typical fish oil supplement contains between 300-600mg EPA/DHA per capsule (it varies between brands). So if you have 500mg per capsule, you'd need 4-6 capsules per day.

If you have any of the potential health risks as discussed in the previous section, I strongly encourage you to consult a doctor; or at least start with lower fish oil dosage (e.g. 500-1000mg EPA/DHA per day).

Your EPA/DHA intake should be calculated from both supplement and actual fish intake.

My basic criteria used in determining the best fish oil supplement to buy, include the following:

Fish Oil Capsules > Straight Fish Oil. Fish oil capsules are more portable and less messy than straight fish oil liquid, because they don't require the use of a measuring spoon to get and take consistent serving sizes. Also, if you were to spill your bottle of fish oil, you'd have better luck salvaging capsules instead of straight fish oil. Plus, who wants to deal with the nasty aroma and taste of straight fish oil? If you're fine with all of this, then by all means, go for it.300+ mg of EPA & DHA Per Capsule. I advise buying a fish oil product with at least 300mg of EPA/DHA in each capsule because anything much smaller than this quantity would mean having to take an even greater number of capsules. I find that annoying. Taking 7-10, 300mg capsules is where I draw the line! :-D As a side note: when you are looking at the nutrition facts to find a product's EPA/DHA per capsule, you must take the serving size into account (i.e. the serving size for some products is two or more capsules).EPA:DHA Ratio of 3:2. The EPA:DHA ratio can vary greatly from one fish oil supplement to the next. In studies, benefits have frequently been realized with an EPA:DHA ratio of 3:2. Other ratios have shown results, too, but there is no conclusive evidence of an "ideal" ratio. Therefore, I think its a logical bet to choose a product with a 3:2 ratio. Though something right in the middle like a 1:1 ratio is just as safe a choice. Conveniently, though, it is most typical to find fish oil products with the 3:2 ratio. But don't lose sleep if the one you have doesn't precisely match my guidelines.3rd-Party Quality Certification. Since accurate dosing is paramount to receiving the full benefits of fish oil, it's important to be certain that your supplement actually contains its listed EPA/DHA quantities. You also want to be sure that it is free from dangerous levels of mercury and other toxins. There are several organizations that do this detective work for you, including the following: United States Pharmacopeia (USP), International Fish Oil Standards (IFOS), National Products Association, NSF International and ConsumerLab.com.

NOW Foods Super EPA is my personal recommendation for the best fish oil supplement. It's notable benefits are as follows:

It meets all four criteria listed in the section above (i.e. the buying guide)It's certified by the National Product Association for product quality.Each capsule contains an impressive 360mg of EPA and 240mg of DHAA 240-capsule bottle lasts you a minimum of 2 full months (4 per day).At just over $22 per bottle, or about 9¢ per capsule, it's a great value.

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Aug 20, Mixing Yok3d with Another Pre-Workout Supplement | Supplements Q&A

Question: Can I take Yok3d and another pre-workout powder, together? Or will this harm my body?

– Anonymous

Answer: Taking Yok3d plus another pre-workout supplement should not cause any problems.

The only negative side effects that could realistically occur would be a headache and some nausea. This would only happen, though, if you were consume too much total caffeine or other stimulant. The same thing would happen if you had too much of just the Yok3d supplement, itself.

In other words, it's the cumulative quantities of the stimulant ingredients (e.g. caffeine) from both supplements that would matter; not the actual mixing of different pre-workout supplements.

So, I would go for it, but start with smaller servings of each supplement and taper up from there. That way, you'll avoid the possibility of a headache and stomach ache from too caffeine or other stimulants. Also, you'll be able to zero-in on your optimal dosages for each supplement.

Please note, however, that I do not know your personal medical history; and furthermore, I'm not a qualified medical professional. For matters such as these, it's always a smart practice to consult a qualified physician. (See full disclaimer).

– Alex

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