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Supplement Dose - How To Determine How Much You Need

Supplement Dose - How To Determine How Much You Need

Supplement Dose

Supplement use in bodybuilding is all the rage right now, and for a good reason. As a bodybuilder, you will need all the dietary support you can get. There is a lot of emphasis on building energy, muscle mass, and strength. If you don’t fulfill all the nutritional needs, your workout regimen requires from the foods you eat, which is quite difficult if we’re being honest, then a proper dose supplement can come in handy. Of course, there are a ton of supplements out there designed to take your lifting to the next level. But the right supplement and dose combination is important for you to get the results you want.

Let’s take a look at the most common and beneficial supplements and find out what the supplement dose is.

Vitamin D

Working on your vitamin D levels offers a plethora of musculoskeletal benefits. It can boost strength, jump power, jump height, exercise capacity, and physical performance. Also, better muscle protein synthesis and ATP concentration can be achieved with increased vitamin D levels.

As a bodybuilder, this is sometimes exactly what you need to keep up with the game. So, what is the recommended daily dose of vitamin D supplement? The suggested Vitamin D supplement dose is 400–800 IU/day (or 10 to 20 micrograms). Talk to a doctor to know the right vitamin D supplement dose for you.

Thiamine

You will often feel exhausted after heavy physical activity. Experts studied a thiamine supplement dose of 100 mg a day to see its effect on exercise-induced fatigue. In 16 athletes, thiamine supplementation accelerated their recovery and helped them get back on track.

Another report shows that taking thiamine when exercising can positively impact carbohydrate metabolism. Besides, carbs are a key source of energy, and it’s good to ensure a constant supply of energy to living cells when lifting.

Iron

For someone who is bent on improving their exercise performance, having a trusty iron supplement can make much difference. There is ample evidence that shows iron’s role in oxygen transportation, which can benefit aerobic capacity.

And a lack of iron in the system can have a negative impact on physical performance. Iron supplements are used to address your body’s basic iron needs and amplify physical performance. And with adequate iron balance, you can obtain optimal workout capacity.

This is very important considering all the work you have to put in your body when lifting. So, “what dose of iron supplement should I take”, you might ask. The ideal daily iron supplement dose varies. But, the overall recommended allowance is 8 mg/day for men older than 19, and 18 mg/day in women 19 to 50 years old. Consult with a doctor to know the best supplement dose for your current health state.

 

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3430026/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3497950/

https://www.healthline.com/nutrition/how-much-vitamin-d-to-take

https://pubmed.ncbi.nlm.nih.gov/8815395/

https://www.intechopen.com/chapters/44692

https://www.webmd.com/diet/supplement-guide-iron#1

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241913/