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TABLE OF CONTENTS
Supplement Guide Introduction
Foundational Supplements
Vitamins and Minerals
Digestive Enzymes
Adaptogens
Probiotics and Prebiotics
Essential Fats
Joint Supplements
Healthy Weight and Metabolism
Sleep Supplements
Athletic Supplements
Pre-Workout
Creatine
Aminos and HMB
Isolate Protein
Casein Protein
Supplement Guide Introduction
Hello! My name is Roy Freeman. As a former high school athlete, Lindy Callahan scholar athlete nominee (2003), retired US Army soldier, decorated combat medic, nationally certified and state licensed pharmacy technician, and nationally and state certified emergency medical technician working on the ambulance, I have spent many hours researching supplements. Today, as an active husband and father, entrepreneur and executive, investor, trader, student, philanthropist, and amateur weight lifter, I try to operate my body at the highest level of efficiency and productivity.
When I placed my bid into the hat to create PrecisionVitaShop.com, I did a deep dive into the supplement industry and the protocols recommended by healthcare professionals. What I discovered was a fragmented industry and relatively difficult to understand marketing materials. However, I did find products produced by reputable suppliers with science based disclosures to back up claims. Those products are now available on PrecisionVitaShop.com. They are Pure Encapsulations®, Klean Athlete®, and Solutions Rx™.
Pure Encapsulations® is the number one recommended professional supplement brand.
Klean Athlete® is the supplement brand used by 83% of professional sports teams.
Solutions Rx™ is a supplement brand developed by a pharmacist with extensive knowledge of medications and the body’s internal workings.
MORE: See Roy Freeman’s Workout and Diet
Roy Freeman’s Recommended Daily Precision Pack
The Basic Division of Supplements
While there are thousands of supplements available on the market, I will do my best to explain supplements in an easy to understand way. Initially, let’s break down supplements into two basic divisions:
I will explain these supplement divisions more in the sections below, along with additional categories. So without further ado, I’m very happy to introduce The Ultimate Guide to Supplements.
Foundational Supplements
In an era where dietary deficiencies and lifestyle stressors are prevalent, foundational supplements have emerged as a beacon of health, offering a comprehensive approach to nutritional well-being. These supplements are not a new concept; rather, they represent an evolving category of health aids that have expanded to encompass a diverse array of nutrients and micronutrients essential for the body’s optimal functioning.
The most profound impact of foundational supplements may lie in their multi-ingredient formulations. By combining various nutrients, enzymes, adaptogens, and biotics, these supplements aim to offer a broad spectrum of health benefits, addressing multiple needs in a single convenient package.
Foundational supplements serve as the bedrock of overall health and well-being. They compensate for potential deficiencies in our diet and provide essential nutrients.
JUMP TO:
Vitamins and Minerals
Digestive Enzymes
Adaptogens
Probiotics and Prebiotics
Essential Fats
Joint Supplements
Healthy Weight and Metabolism
Sleep Supplements
Vitamins and Minerals: The Cornerstones of Health
At the core of foundational supplements are vitamins and minerals, the indispensable agents of countless bodily functions. While a balanced diet is the ideal source of these nutrients, the reality of modern eating habits often leaves gaps. Supplementation serves as a safety net, ensuring that individuals receive the necessary levels of these critical components for maintaining health and vitality.
Vitamins and minerals are the foundation of nutrition, acting as the building blocks for good health. They are classified as micronutrients because our bodies require them in relatively small quantities, yet their impact on our health is monumental.
Vitamins
Vitamins are organic compounds that our bodies need to function properly. They fall into two categories:
- Fat-soluble vitamins – These include vitamins A, D, E, and K. They are stored in the body’s fatty tissues and liver, and are best absorbed when eaten with fat.
- Water-soluble vitamins – This group includes vitamin C and the B-complex vitamins, such as B6, B12, and folate. Unlike fat-soluble vitamins, they must dissolve in water before the body can absorb them, and any excess is not stored but excreted in urine.
Minerals
Minerals are inorganic and exist in soil or water, which are then absorbed by plants or consumed by animals. Our bodies need larger amounts of some minerals, such as calcium, to grow and stay healthy. Other minerals like copper or iodine are called trace minerals because we need very small amounts of them to maintain proper health.
The Synergy of Vitamins and Minerals
Together, vitamins and minerals work in synergy to perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage. But trying to keep track of what all these vitamins and minerals do can be confusing. That’s where foundational supplements come in, providing a balanced spectrum of these essential nutrients to support overall health.
Remember, while foundational supplements can help fill nutritional gaps, they should complement, not replace, a balanced diet. It’s always best to get nutrients from food first and to consult with a healthcare provider before starting any new supplement regimen.
Roy Freeman’s Recommended Multivitamin
Digestive Enzymes: Facilitators of Nutrient Absorption
Digestive enzymes play a pivotal role in the breakdown and assimilation of macronutrients. Found naturally in foods such as papaya and pineapple, these enzymes are also a staple in foundational supplements, aiding in the efficient digestion of carbohydrates, fats, and proteins, and thereby enhancing nutrient availability.
Digestive enzymes are crucial for the proper breakdown and absorption of the nutrients we consume. They are specialized proteins that act as catalysts, speeding up the chemical reactions that transform the food we eat into substances that our bodies can use.
Types of Digestive Enzymes
There are three primary types of digestive enzymes, each responsible for breaking down different types of macronutrients:
- Amylase: This enzyme specializes in breaking down carbohydrates into simple sugars. It’s found in saliva, where it begins the digestion process before food even reaches the stomach.
- Protease: These enzymes are critical for digesting proteins into amino acids, which are the building blocks of proteins in our body.
- Lipase: This enzyme is responsible for breaking down fats into fatty acids and glycerol, which are then absorbed and used by the body for energy and other functions.
Why Digestive Enzymes Are Important
Without sufficient digestive enzymes, our bodies would struggle to extract the necessary nutrients from food. This could lead to malnutrition, despite eating a healthy diet. Moreover, a lack of digestive enzymes can cause gastrointestinal discomfort, such as bloating, gas, and irregular bowel movements.
Natural Sources and Supplementation of Digestive Enzymes
While our bodies naturally produce digestive enzymes, certain conditions and age-related factors can decrease production. As previously stated, foods like papaya and pineapple contain natural enzymes that can aid digestion. However, for those who need additional support, supplemental digestive enzymes are available. These supplements can help individuals with enzyme deficiencies or those who have conditions that affect the pancreas, which is the primary producer of these enzymes.
Digestive Enzymes Summary
In summary, digestive enzymes are vital for nutrient absorption and overall digestive health. Foundational supplements that include these enzymes can be particularly beneficial for individuals needing extra digestive support to ensure they’re getting the most out of the foods they consumer. Always consult with a healthcare provider before starting any new supplement regimen to ensure it’s appropriate for your individual health needs.
Roy Freeman’s Recommended Digestive Enzymes
There are digestive enzymes in Roy’s recommended multivitamin above.
Adaptogens: Nature’s Stress-Response Modulators
Adaptogens, a class of substances revered for their ability to help the body and brain adapt to stress, are another integral feature of foundational supplements. Herbs like ashwagandha are included for their purported ability to modulate cortisol levels, thus fostering a state of balance and resilience in the face of life’s challenges.
Adaptogens have been used for centuries in traditional medicine systems around the world, and modern research is beginning to uncover the science behind their benefits.
Understanding Adaptogens
Adaptogens work by modulating the body’s stress response systems, particularly the hypothalamic-pituitary-adrenal (HPA) axis and the sympathoadrenal system, which are involved in the body’s response to stress. They help the body maintain homeostasis, even in the face of external stressors.
Some of the most well-known adaptogens include:
- Ashwagandha: Often used to reduce cortisol levels, ashwagandha is believed to help with stress relief and has a calming effect.
- Rhodiola Rosea: This herb is thought to enhance mental performance, particularly under conditions of stress or fatigue.
- Ginseng: Known for its energizing properties, ginseng is also used to improve cognitive function and reduce the effects of stress.
Benefits of Adaptogens
The potential benefits of adaptogens are wide-ranging. They are believed to improve focus, reduce fatigue, boost immunity, and help balance mood. By supporting the body’s natural ability to deal with stress, adaptogens can contribute to an overall sense of well-being.
Incorporating Adaptogens Into Your Diet
Adaptogens can be taken in various forms, such as capsules, powders, teas, or tinctures. It’s important to note that while adaptogens can be a valuable addition to a healthy lifestyle, they are not a substitute for other health-promoting practices like a balanced diet, regular exercise, and adequate sleep.
Safety and Considerations of Adaptogens
While adaptogens are generally considered safe for most people, it’s essential to consult with a healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking medications. The effects of adaptogens can vary from person to person, and they are most effective when used consistently over time.
Summary of Adaptogens
In summary, adaptogens are a fascinating and potentially beneficial group of natural substances that can help the body manage stress more effectively. As research continues to evolve, the role of adaptogens in supporting health and wellness is likely to become even more significant.
Roy Freeman’s Recommended Adaptogens Supplement
Probiotics and Prebiotics: Guardians of Gut Health
The health of the gut microbiome is increasingly recognized as a cornerstone of overall wellness. Foundational supplements often include probiotics and prebiotics, which support the flourishing of beneficial gut flora, thereby contributing to digestive health, immune function, and beyond.
The interplay between probiotics and prebiotics is a fascinating area of health science that focuses on the gut microbiome’s role in overall wellness.
Probiotics: The Living Microbes
Probiotics are live bacteria and yeasts that are beneficial for health, especially the digestive system. They are often called “good” or “helpful” bacteria because they help keep the gut healthy. These microorganisms can be found in supplements and some foods, like yogurt and fermented foods.
Prebiotics: The Fuel for Probiotics
Prebiotics are types of dietary fiber that feed the friendly bacteria in the gut. This helps the gut bacteria produce nutrients for the colon cells and leads to a healthier digestive system. Foods rich in prebiotics include bananas, onions, garlic, leeks, asparagus, artichokes, and whole grains.
The Symbiotic Relationship of Probiotics and Prebiotics
When prebiotics and probiotics are combined, they form a symbiotic relationship. Prebiotics act as food for probiotics, and when taken together, they can improve the survival and implantation of live probiotics in the gastrointestinal tract. This can enhance the efficacy of probiotics and help them to confer their health benefit more effectively.
Health Benefits of Prebiotics and Probiotics
Research suggests that the combination of prebiotics and probiotics can help balance the friendly bacteria in the gut, which is crucial for maintaining health. They have been shown to improve digestive health, reduce the severity of certain allergies and eczema, and play a role in improving the immune system. Some studies also suggest that they can help with weight management and even mental health, although more research is needed in these areas.
Considerations for Use of Probiotics and Prebiotics
It’s important to note that while probiotics and prebiotics can be beneficial, they are not a cure-all and should be part of a balanced diet and healthy lifestyle. Additionally, individuals with specific health conditions or those taking certain medications should consult with a healthcare provider before starting any new supplement regimen.
Summary of Prebiotics and Probiotics
In summary, probiotics and prebiotics are key components of foundational supplements that support gut health and contribute to a well-functioning digestive system. They offer a range of health benefits by maintaining a balanced microbiome and promoting the growth of beneficial bacteria in the gut.
Roy Freeman’s Recommended Probiotic
Essential Fats
In the realm of nutrition, omega-3 fatty acids stand out as essential components for our well-being. These healthy fats play a crucial role in supporting heart health, brain function, and overall vitality. Let’s explore the different forms of omega-3 supplements and their benefits.
Fish Oil
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two powerful omega-3 fatty acids that are important to your body. One of the best sources is fish oil. Omega-3 supplements promote cardiovascular, joint, skin and cognitive health. Fish oil supplements may be produced through a unique solvent-free, supercritical CO2-based extraction method. This method utilizes a low-temperature, oxygen-free process to prevent oxidation reactions, resulting in a pure, concentrated fish oil.
Algal Oil (Vegetarian Source)
Derived from algae, algal oil is a sustainable and vegetarian alternative to fish-based omega-3s. Algal oil is particularly high in DHA, which is crucial for brain health.
Choosing Wisely
When choosing an omega-3 supplement, opt for reputable brands with third-party testing and certifications. Before starting any supplement regimen, seek advice from a healthcare provider or registered dietitian. Remember these supplements are allies in your journey toward optimal health. Whether you prefer fish oil or algal oil, let the power of omega-3s nourish your body and mind.
Roy Freeman’s Recommended Omega 3
Joint Supplements
Joint supplements can be beneficial for maintaining joint health and managing conditions like arthritis. Here are some popular joint supplements and what research says about them.
Turmeric
Turmeric contains a compound call curcumin, which has anti-inflammatory effects. Although research is limited, studies suggest that turmeric may improve joint pain more than a placebo and could be comparable to ibuprofen.
Glucosamine
Glucosamine is a natural component of cartilage that helps prevent bones from rubbing against each other. It may also slow down cartilage breakdown associated with arthritis. The type of glucosamine in Roy’s recommended joint supplement is glucosamine hydrochloride.
Chondroitin
Chondroitin is another component of cartilage. It acts as a lubricant and may have anti-inflammatory effects. It’s combined with glucosamine in Roy’s recommended joint supplement.
MSM (Methylsulfonylmethane)
MSM is believed to support joint health by promoting collagen synthesis and reducing inflammation. It’s found in Roy’s recommended joint supplement.
Joint Supplements Conclusion
Remember that individual responses to supplements can vary, and it’s essential to consult with a healthcare professional before starting any new supplement regimen. Additionally, consider a well-rounded approach that includes a healthy diet, exercise, and weight management for overall joint health.
Roy Freeman’s Recommended Joint Supplement
Healthy Weight and Metabolism
Let’s delve into the fascinating world of berberine, a powerful supplement with numerous health benefits.
What is Berberine?
Berberine is a bioactive compound found naturally in several plants, including a group of shrubs called Berberis. Traditionally used in Chinese medicine, berberine has a long history of treating various ailments. Modern scientific research has uncovered impressive benefits associated with this compound.
How Does Berberine Work?
Berberine has been extensively studied. One of its main actions is activating an enzyme called AMP-activated protein kinase (AMPK) inside cells. AMPK plays a crucial role in regulating metabolism and energy levels throughout the body. Berberine also influences other molecules within cells and may even impact gene expression. These actions contribute to its potential protective effects against chronic health conditions.
Health Benefits of Berberine
Blood Sugar Regulation
Berberine has been shown to significantly lower blood sugar levels in people with type 2 diabetes. It achieves this through various mechanisms, including: decreasing insulin resistance; enhancing glycolysis (sugar breakdown inside cells); reducing sugar production in the liver; slowing carbohydrate breakdown in the gut; and increasing beneficial gut bacteria. In a study, taking 1 gram of berberine per day lowered fasting blood sugar by 20% and improved other blood lipid levels.
Weight Loss
Berberine may promote weight loss. It affects metabolism and energy regulation, potentially aiding in shedding excess pounds.
Heart Health
Regular berberine supplementation appears to lower total cholesterol, “bad” cholesterol (LDL), and triglycerides. Unlike standard cholesterol medications, berberine works differently and may benefit those resistant to other drugs.
Other Potential Benefits
Berberine could play a role in treating conditions such as depression and nonalcoholic fatty liver disease (NAFLD).
Berberine Conclusion
Remember, while berberine shows promise, it’s essential to consult with a healthcare professional before starting any new supplement.
Roy Freeman’s Recommended Berberine
Sleep Supplements
Let’s explore sleep supplements that may help improve your sleep quality.
Melatonin
Melatonin is a hormone naturally produced by your body to regulate sleep cycles. It signals to your brain that it’s time to sleep. Melatonin supplements are commonly used for jet lag or disrupted sleep cycles. Studies suggest that melatonin can improve overall sleep quality, reduce sleep latency (the time it takes to fall asleep), and increase total sleep time.
Magnesium
Magnesium is an essential mineral that plays a role in muscle relaxation and stress reduction. Some studies suggest that magnesium supplementation can improve sleep quality and help with insomnia.
5-HTP (5-Hydroxytryptophan)
5-HTP is a precursor to serotonin, a neurotransmitter associated with mood and sleep. It may help regulate sleep patterns and improve overall sleep quality.
L-Theanine
Here’s what you need to known about L-theanine.
Improving Sleep Quality
Some studies suggest that taking L-theanine before bed may enhance sleep quality.
Anxiety and Mental Clarity
L-theanine has been linked to reducing anxiety and improved mental clarity. It may promote a sense of calm without causing drowsiness.
Sleep Supplements Conclusion
Remember that individual responses to supplements vary, and it’s essential to consult with a healthcare professional before starting any new supplement. Additionally, sleep aids should complement good sleep practices and habits for optimal results.
Roy Freeman’s Recommended Sleep Supplement
Foundational Supplements Conclusion
In conclusion of our foundational supplements section, foundational supplements represent a proactive approach to health, designed to fill nutritional voids and support the body’s natural processes. As research continues to unveil the intricate connections between nutrition and health, the role of foundational supplements is likely to become even more pivotal in the pursuit of a balanced and healthy lifestyle.
Athletic Supplements
Athletic supplements play a crucial role in supporting physical performance, recovery, and overall health for athletes. Here are some key points about various types of athletic supplements.
Pre-Workout
Creatine
Aminos and HMB
Isolate Protein
Casein Protein
Pre-Workout
Pre-workout powders are popular supplements designed to enhance athletic performance, boost energy, and improve focus during exercise. They are typically consumed before workouts to provide an extra edge.
Roy Freeman’s Recommended Pre-Workout
Creatine
Creatine supplements are widely used by athletes and fitness enthusiasts to enhance performance, strength, and muscle growth. Let’s dive into the details.
What is Creatine?
Creatine is a naturally occurring compound synthesized from three amino acids. It is primarily stored in muscle cells and plays a crucial role in energy production during high-intensity activities.
Benefits of Creatine Supplements
Increased Strength
Creatine helps boost strength and power output, making it beneficial for weightlifting and explosive movements.
Improved Exercise Performance
Athletes often take creatine to enhance performance during intense workouts.
Muscle Growth
Creatine promotes water retention in muscle cells, leading to increased muscle size and protein synthesis.
Enhanced Recovery
It may reduce muscle soreness and aid in post-workout recovery.
Creatine Monohydrate
Creatine Monohydrate is the most common and well-researched form of creatine.
Roy Freeman’s Recommended Creatine
Aminos and HMB
Let’s explore amino acids and HMB (Hydroxymethylbutyrate).
Amino Acids
Amino acids are the building blocks of proteins in our body. There are 20 different amino acids, each with specific functions. They play a crucial role in protein synthesis, tissue repair, enzyme production, and overall health. Essential amino acids cannot be synthesized by the body and must be obtained through diet or supplements. Leucine, one of the branched-chain amino acids (BCAAs), is particularly important for muscle repair and growth.
HMB (Hydroxymethylbutyrate)
HMB is a metabolite of leucine. It’s produced naturally in small amounts when the body breaks down leucine. HMB has gained interest in the fitness community due to its potential benefits.
Muscle Growth
Some studies suggest that HMB may aid muscle growth, especially when combined with resistance training.
Reduced Muscle Breakdown
HMB may help prevent muscle breakdown during intense exercise.
Exercise Performance
It could enhance exercise performance.
HMB is available as a dietary supplement in various forms.
Roy Freeman’s Recommended Aminos and HMB
Isolate Protein
Let’s delve into the world of isolate protein. Isolate protein is a highly refined form of whey protein. It undergoes an additional filtration process to remove the majority of lactose and fat. As a result, isolate protein offers several advantages.
Higher Purity
Isolate protein is purer than regular whey protein. Its concentration of essential amino acids is notably higher.
Digestibility
Due to the removal of lactose, isolate protein is a great choice for individuals who have trouble digesting regular whey (such as those with lactose intolerance). However, it’s essential to note that isolate protein is not suitable for people with milk allergies.
Muscle Building
Like other proteins, isolate protein plays a crucial role in building and repairing muscles. It contains amino acids that are particularly beneficial for muscle growth.
Healing Properties
If you’re recovering from an injury or surgery, whey protein (including isolate) may aid in quicker skin healing.
Weight Gain
Isolate protein contributes to muscle mass, which can lead to weight gain. Despite this, it remains relatively low in calories.
Nutritional Supplementation
When you’re diet lacks sufficient protein, both whey and whey isolate can help fill in the gaps.
Remember that isolate protein is derived from cow’s milk and is processed to isolate the protein itself, resulting in a product that is generally at least 90% protein by volume. While is provides excellent benefits, consider your individual needs and preferences when choosing between whey and whey isolate protein. In summary, isolate protein offers a purer, more concentrated protein source, making it a valuable addition to your nutritional regimen.
Roy Freeman’s Recommended Isolate Protein
Casein Protein
Casein is a slow-digesting milk protein that constitutes approximately 80% of the total protein in cow’s milk. Its counterpart, whey, accounts for the remaining 20%. Imagine a glass of milk: the liquid part is whey, while the curds (the solid part) contain casein. When you open a container of yogurt, you might notice the whey-containing liquid separated from the yogurt itself – another example of casein and whey separation.
Here are the key points about casein protein:
Digestion Rate
Unlike whey, casein is digested and absorbed at a much slower rate. The acidic environment in your stomach causes casein to form a gel or clot, leading to this delayed digestion. Consequently, it takes nearly twice as long for your body to process casein compared to whey.
Muscle Growth
Casein is an excellent choice if your goal is to build muscle. Despite its slow digestion, it has been shown to have muscle-building effects similar to those of whey protein when consumed around a workout. Additionally, casein may be an ideal nighttime snack for muscle recovery and growth. The gel formed by casein in your stomach provides a steady stream of amino acids to your muscles throughout the night.
Decreased Hunger
Dairy proteins, especially casein, can reduce appetite by increasing feelings of fullness and delaying hunger. So, if you’re looking to manage your appetite, casein might be a helpful addition.
Complete Protein
Casein is a complete source of protein, containing all nine essential amino acids that your body cannot produce on its own.
Calcium and Bioactive Peptides
In addition to its muscle-building properties, casein provides calcium and bioactive peptides, which contribute to overall health.
Remember that casein protein is derived from milk and is commonly used as a dietary supplement, especially by bodybuilders aiming to promote exercise recovery and increase muscle size. Whether you’re an athlete or simply seeking a protein source, understanding casein’s unique characteristics can help you make informed choices.
Roy Freeman’s Recommended Casein Protein
Athletic Supplements Conclusion
Remember that individual preferences and tolerance levels vary, so it’s essential to choose athletic supplements that align with your fitness goals and dietary needs. Always consult with a healthcare professional before adding any supplements to your routine.
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