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Some people get uncomfortable with the topic of Supplementation.  For some reason they equate Supplements to steroids or other risky paths to obtaining Ultimate Results.  Don’t get it confused, I am about Ultimate Health.. Vitamins minerals and Herbs are all natural and are considered Supplements.  We just don’t get everything our body needs from the foods we eat daily, that’s why it is so important to take atleast a multi vitamin.

Lack of energy, anxiety, restlessness and many other bad feelings can be a sign that you are missing a vital vitamin, mineral or even be lacking  multiple nutrients for your body.  Here is a link to point out symptoms of deficiancy in certain nutrients.

Besides supplementing to keep from lacking a nutrient, there are many safe ways to increase your workout performance and get better results faster by loading up on certain supplements.  For an example Vitamin B’s give you loads of energy, while Chromium can aid with a speedier weight loss!

Below is a chart that lists some but not all Vitamins and Minerals and Herbs and their function.  No one is expected to memorize all of this info, but use these charts as a reference!  Natural supplementation can be extremely beneficial when it comes to burning fat, building muscle, feeling great, and reaching your full potential!  I hope this helps!

Please contact me if you have any questions or concerns or need advice about anything!  Keep checking back here at Hollywood Fitness for more helpful tips in being the best that you can be!





Approx. Dose Used for:
(Consult your physician before using)
A (Beta-Carotene) 10,000 IU An antioxidant used for skin, eyes, teeth and bones.
B Complex All B vitamins are taken as a group, hence, B complex.
B1 (Thiamine) 50 mg For nervous system, body growth and body metabolism
B2 (Riboflavin) 50 mg Aids in the formation of red blood cells and antibodies. And for metabolism.
B3 (Niacin) 100 mg Aids in maintaining good skin and digestive system.
B5 (Pantothenic Acid) 100 mg Helps with stress, aids in the release of energy from fats and carbohydrates.
B6 (Pyridoxine) 50 mcg Helps balance sodium & phosphorus. Aids in formation of antibodies.
B12 (Cyanocobalamin) 200 mcg Aids in formation of blood cells, helps metabolism and nervous system.
Biotin 200 mcg Aids in the utilization of other vitamins.
Choline 100 mg Helps in nerve transmission, liver and gallbladder function.
Folic Acid 400 mcg Aids the brain function and for normal cell division.
Inositol 150 mg Is a necessary component it hair growth.
PABA ( Para- Aminobenzoic Acid) 25 mg Protects the skin against sunburn. Needed for hair color, and blood formation.
C ( Ascorbic Acid) 2,000 mg An antioxidant, heals wounds, tissue, bone repair, helps resist infections.
 D 400 IU Required for the body to absorb calcium & phosphorus. Helps nervous system.
 E 500 IU Prevents cancer and cardiovascular disease. An antioxidant helps blood clotting.
 K 100 mcg Necessary for normal blood clotting.
Bioflavinoids 400 mcg Helps strengthen capillaries and aids in absorption of vitamin C.
Coenzyme Q10 25 mg Aids in the effectiveness of the immune system.
Mineral Approx. dose Used for:        (Consult your physician before using)
Calcium 1,500 mg For bones & teeth, nervous system & muscle action.
Chromium 100 mcg Increases effectiveness of insulin, used in metabolism.
Copper 2 mg Formation of blood cells, works with Vit. C in healing process.
Iodine 130 mcg Helps regulate metabolism.
Iron 18 mg Used in the production of blood, works in the immune system.
Magnesium 400 mg Acts as a catalyst in utilization of carbohydrates, fat, protein & other minerals.
Manganese 3 mg For skeletal development & sex hormone production.
Molybdenum 25 mcg Helps iron transport from liver, promotes normal cell function.
Potassium 200 mg Necessary for heart muscle function, kidneys & nervous system.
Selenium 200 mcg Works with E to promote antibodies. Keeps tissue and artery elasticity.
Zinc 25 mg Aids in healing process, used by prostate gland & immune system.

Herb Used for:
Alfalfa Detoxifies the liver, anti-fungal, colon health.
Bee pollen Used to combat allergies, fatigue and depression.
Black cohosh Promotes well being during menopause.
Bladderwrack Used for weight control, increases thyroid activity, water absorption. This herb is a type of Kelp.
Burdock root For immune system, skin disorders, aids the liver.
Castleberry Promotes balance in woman’s monthly cycle.
Dandelion A diuretic, reduces cholesterol.
Echinacea Promotes healthy immune function and general well being.
Evening primrose oil Aids in weight loss & reduces high blood pressure.
Garlic Reduces blood cholesterol, anti-infection agent, detoxifies the body.
Ginkgo biloba Promotes healthy brain & cognitive abilities.
Ginseng Positive effect on fatigue, stress and promotes male sex gland health.
Goldenseal Strengthens the immune system. Has anti-bacterial and anti-biotic properties.
Gotu cola Acts as a diuretic, elimination of body fluid, aids liver and heart, reduces tissue inflammation.
Grape seed Protects from free-radicals & premature aging.
Hawthorn Promotes healthy blood vessels, liver and heart function.
Horse chestnut Used to enhance circulation in the legs and to promote vascular well being.
Juniper berries  Reduces inflammation of sinusitis.  A diuretic. Helps the kidneys, bladder.
Kava kava Calming & soothing, it promotes feeling of well being.
Kelp Promotes healthy thyroid function, arteries, brain tissue for energy production.
Milk thistle Promotes healthy liver function & helps protect against pollutants.
Nettle root Promotes healthy prostrate and urinary function.
Red wine extract Promotes healthy cardiovascular system.
Saw palmetto Promotes healthy prostrate function.
St. John’s wort Helps enhance & elevate mood, provides sense of well being, anti-depression effects.
Valerian root Provides a mild tranquil effect, reduces nervousness.
Written on March 8th, 2012 , Blog, Nutrition and Weight

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