THE HEALTH STACK

GUIDE
 2

TABLE OF CONTENTS

Introduction…………………………………………3 ............
1. Anxiety……… ……………………………….….4 ............
2. Heart health ……………………………………...5
3. Performance enhancement ………………………7 ............
4. PCOS……………………………………………..9
5. Sleep management………………………………10............
6. Brain health and Focus………………………….11 ............
7. Fat burner………………………………………..12 ...........
8. Diabetes and blood glucose…………...……...…13
9. Gut health……………………………………….14
10. Skin health and acne.………………………......16
11. Common cold….……………………………....17
12. Osteoarthritis….…………………………….....19
13. Hunger suppression …………………….……..20
14. Testosterone boosters…………………….…....21
15. Reference……………………………………...23
INTRODUCTION
This guide dives into a wide range of health disorders and objectives, both
common and uncommon, as well as the most recent findings from research on
non-medical interventions such as dietary supplements. We will only support
those supplements which have moderate to strong quality available human
evidence (TIER 1, TIER 2A and in some cases TIER 2B and TIER 3) in this “
THE HEALTH STACK” as many substances are currently at preliminary
stage in terms of data and can be useless, You can find more than 100+
supplements on “ THE ULTIMATE GUIDE” We encourage only evidence-
based products which are tested on humans.

SUPPLEMENT TIER

TIER 1 Strong evidence supporting meaningful and reliable effects

TIER 2A Multiple trials from different research groups and labs support
efficacy with meaningful effects but further quality trials are
needed in different populations with different methodology.

TIER 2B Only preliminary and limited human data are present.

TIER 3 Insufficient evidence to conclusively determine efficacy or

inefficacy (maybe only animal data is present)

TIER 4 Sufficient evidence to conclude that the supplement does not

have practically meaningful effects for a given context.

TIER 5 Sufficient evidence to conclude that the supplement harms

health.

Note: supplements generally begin with Tier 3 and move up or down over time as
evidence available.

3
ANXIETY
SUBSTANCE MECHANISM AND EFFECTS DOSAGE TIER

Vitamin B- People who are vitamin b1, b2, b3, b5, b6, b12 deficient, RDA (click TIER 1
complex they can develop mood disorder, consuming enough here to
vitamin- B complex and help and prevent in neurological know the
and psychiatric conditions [1, 2]. dosage)
Ashwagandha is famous for its stress-relieving and
Ashwagandha 600- TIER 1
anxiolytic properties. cortisol levels appear to decrease.
Ashwagandha also improves sleep time and quality in 1000mg/day
those with and without insomnia, according to
accumulating research [3-6] .

Kavalactones—15 psychotropic compounds—are the

Kava-kava 100- TIER 2A
main active components in kava treatments. A
modification of GABA activity and suppression of 400mg/day
noradrenaline and dopamine reuptake are suspected
mechanisms [7-12].

Valerian root (Valeriana officinalis), first reported by

Valerian 400- TIER 2B
Hippocrates, is sedative and anxiolytic. Valerian contains
alkaloids, flavonoids, and GABA. Its mechanism is 600mg/day
unknown, but valerian root affinity for the GABA
receptor may be involved but many studies have shown
no effects [13].

Lavender may affect the limbic system, which affects

Lavender 80- TIER 2A
mood and memory. It also boosts parasympathetic
nervous system function, reducing stress. The anxiety- 160mg/day
linked 5HT1A receptor appears to be affected. Reduced
receptor binding may explain lavender's anxiolytic
properties [14, 15].

Vitamin and Vitamin and minerals deficiency such as Vitamin E, D Based on TIER A
minerals and magnesium, zinc, iron may cause anxiety and other RDA. (click
disorders [16-21]. here)
Reduces stress and anxiety, L-theanine can pass the
L-theanine 100- Tier 2B
blood-brain barrier and influence brain activity by
increasing alpha-wave activity, which is associated with a 400mg/day
more relaxed state. This could explain its stress- and
anxiety-reducing benefits [22].

4
HEART HEALTH
SUBSTANCE MECHANISM AND EFFECTS DOSAGE TIER
Different fibers have different mechanisms of action,
Psyllium husk 15 grams per TIER 1
including slower gastric emptying, increased satiety,
suppression of hepatic cholesterol production, and day (Thrice
increased fecal cholesterol and bile salt excretion. The gel- daily dosing
forming properties of soluble fiber may improve lipid of 5 g)
profiles (reduces LDL-c) and glucose balance, especially
helpful for those who do not consume enough fiber [23].

Fish oil Fish oil provides EPA and DHA, which elevated the 2- TIER 1
(omega 3’s) omega index, resulting in lower cardiovascular risk. It’s 4grams/day
always worth mentioning, people should consume fish oils
with lower TOTOX value (less oxidized)[24, 25].
Fermented red yeast rice, usually taken as a supplement,
Red yeast rice 600mg twice TIER 2B
helps lower cholesterol. Monacolins, a class of naturally
occurring statins, are present in different daily.
concentrations[26, 27].

Plants include sterols, stanols, and their esters that reduce

Plant sterols 1.6-9g/day TIER 2A
serum cholesterol. These substances are chemically
identical to cholesterol but have different side chains. The
B ring of plant sterols is unsaturated, unlike plant stanols.
yet long-term safety and cardiovascular outcome reduction
data are lacking[28].

supplements and Fermented foods contain probiotics, may

Probiotics Billion TIER 2A
lower cholesterol. Dietary supplements and meals can
contain probiotics. Seven genera of microorganisms are CFU/day.
utilized in probiotic products: Lactobacillus,
Bifidobacterium, Saccharomyces, Streptococcus,
Enterococcus, Escherichia, and Bacillus. Live bacteria
should be used because many die during processing and
storage. In studies there are methodological concerns in
different populations and contexts [29, 30].

5
Berberine Berberine could improve blood lipids in metabolic disease 900- TIER
patients, according to limited research. Most berberine trials 2000mg/day 2B
on the above outcomes are weak methodologically [31].

Beta-glucans Beta-glucans in grains are the most studied and have 3grams/day TIER
benefits similar to other soluble dietary fiber. Beta-glucans 2A
from oats or barley may lower LDL and total cholesterol in
dyslipidemia patients [32].

6
PERFORMANCE ENHANCEMENT
SUBSTANCE MECHANISM AND EFFECTS DOSAGE TIER
Creatine The main benefit of creatine is resistance workout 3-5gram/day TIER1
strength and power it increases your stores of
phosphocreatine. This is a form of stored energy in the
cells. It helps your body produce more of a high energy
molecule called adenosine triphosphate (ATP). Creatine
has been extensively studied for this purpose, and its
effects as a supplement are noticeable in older adults
and the general population. Creatine and resistance
exercise may somewhat increase lean mass. Creatine
can reduce body fat and improve anaerobic workout
performance, strength, and power output in trained
athletes. Much research has examined the effects of
creatine on anaerobic running ability, with inconsistent
results but a slight improvement [33-36].

Beta-alanine Beta-alanine boosts carnosine. Beta-alanine and L- 3-6grams/day TIER

histidine create carnosine when eaten. Carnosine
buffers intracellular proton flux and prevents pH 2A
decreases. In reaction to increased levels of acidosis,
such as during strenuous exercise, carnosine buffers
intracellular acidity by binding to hydrogen ions (H+),
allowing for longer, more intense exercise [37, 38].

Carbohydrates Athletes undergo modest amounts of rigorous training 5-10g/kg/day TIER1

(2-3 hours per day) and require carbohydrate intake. To
sustain liver and muscle glycogen storage, athletes
should ingest 5-10 g/kg/day or 250-1500 g/day for 50-
150 kg, 5-6 times per week [37].

Sodium Sodium Bicarbonate (baking soda) buffers body acidity 0.2- TIER
bicarbonate and improves performance in elite and novice athletes.
Health advantages and digestive side effects may occur, 0.5grams/kg/day 2A
but it can be dose dependent [37, 39] .

Sodium Research indicates that supplementing with sodium 3-5g/day TIER

phosphate phosphate (4 g/d for 3 days) enhances oxygen energy
system in endurance tasks. Calcium and potassium 2A
phosphates seem to have minimal ergogenic value[37].

7
Beetroot Beetroot mostly produces nitrate, which can be turned 6.4-12.8mg/kg TIER
extracts into nitric oxide. Nitric oxide lowers blood pressure by
dilatation of blood vessels. Nitric oxide vasodilation 2B
(nitrates)
enhances muscle blood flow and oxygen and nutrient
delivery, enhancing exercise performance. Nitric oxide
also improves muscle contraction and energy
efficiency[37].

Caffeine A central nervous system stimulant, caffeine improves 3mg/kg/day TIER

cognitive and athletic performance, especially if
someone is tired and feeling sleepy. Caffeine is 2A
administered to wake up or alleviate drowsiness.
Despite its adverse effects in high dosage, caffeine is
safe for most individuals and frequently used in tea,
coffee and pre-workouts.

Citrulline Citrulline is a non-essential amino acid. A good 2-8g/day TIER

malate alternative for enhancing nitric oxide synthesis, it is
efficiently converted into L-arginine in the kidneys 2B
following intake. Citrulline supplementation may lower
perceived exertion, muscular soreness, and resistance
training power and repetitions, however there is limited
proof. More research is needed to discover if alternate
supplement dosages, formulations, or consumption
times increase exercise performance.

8
PCOS
SUBSTANCE MECHANISM AND EFFECTS DOSAGE TIER

Inositol The strongest effect of taking 1-4grams daily TIER 1

inositol supplements is on
controlling blood sugar. This
effect might be because
inositol plays a part in insulin
signaling and makes cells
more sensitive to insulin and
In, women with PCOS,
inositol can help with insulin
resistance and fertility.

There are other supplements as well which can help in pcos (Omega-3 fatty acids
(like fish oil), alpha-lipoic acid, berberine, and N-Acetylcysteine) but we have very
limited trials, more quality trials are needed. So, we currently don’t know how they
are effective and cannot recommend these supplements for PCOS either.

9
SLEEP MANAGEMENT
SUBSTANCE MECHANISM AND EFFECTS DOSAGE TIER

The pineal gland releases melatonin, a

Melatonin 3-5mg/day TIER 2A
neurohormone that controls sleep/wake. Melatonin
production is reduced by light. Normalizing sleep (30 mins just
patterns is the main benefit of melatonin before the
supplements. Many foods contain modest levels of bed)
melatonin. Common melatonin sources include
walnuts, oats, and tomatoes. We recommend you to
buy directly from pharmacy directly with
prescription, they are more bioavailable (e.g-
MELOSET)[40-42].

Oral lavender supplements may enhance sleep,

Lavender 80- TIER 2B
lethargy, and stress. It may reduce cortisol, heart
rate, and systolic blood pressure in anxious people 160mg/day
[43, 44] .

There is some proof that taking L-theanine

L-theanine 100- TIER 2B
supplements may help people who are going
through very stressful situations feel less stressed 400mg/day
and anxious[22, 45].

As an NMDA antagonist and a GABA agonist,

Magnesium 550mg/day TIER 2B
magnesium is thought to help keep the sleep-wake
cycle in balance and support healthy sleep. Because
of this, magnesium is often sold as a supplement
that can help you sleep. Some people use
magnesium to treat sleeplessness and get better
sleep or sleep longer. However, there is surprisingly
little proof that it works, magnesium glycinate have
good bioavailability , as compare to other forms
[46].

Nerve signals and amino acids are both made up of

Glycine 5-5g with TIER 2B
glycine. It has the ability to both wake up and calm
down the brain. Taking supplements can help you meal before
sleep better [47, 48]. bed.

GABA GABA's different effects happen when it binds to TIER 2B

GABAA and GABAB receptors in the brain.
Outside of the brain, GABA can be found in regions
that are not neurons, such as the pancreas, the GI
tract, and some immune cells (like lymphocytes). A
10
 few small studies have found that the quality of
sleep and signs of stress have gotten better [49].

BRAIN HEALTH AND FOCUS

SUBSTANCE MECHANISM AND EFFECTS DOSAGE TIER
Attention, executive function, and memory may
L-theanine 100- TIER 2B
improve with L-theanine supplementation. L-theanine
impairs executive function and attentional control when 400mg/day
persons are emotionally aroused or doing difficult
mental tasks[22, 50, 51].

Prenatal and early childhood choline supplementation

Choline 550mg/day TIER 2B
improves memory, attention, and visual-spatial
learning. Fetal alcohol spectrum disorder children with
choline supplementation have better memory, nonverbal
IQ, visual-spatial skills, ADHD symptoms, executive
function, and white matter microstructure. These effects
are mostly seen when choline is administered before 5
years of age.

For pregnant females- choline is must, supports

maternal and fetal health.

Caffeine boosts alertness and lowers mental weariness

Caffeine 3mg/kg/day TIER 2B
and sleepiness. It also boosts accuracy, reasoning,
memory, reaction time, concentration, and more during
cognitively and physically demanding tasks. Coffee can
also improve cognitive function affected by acute sleep
loss [52, 53].

It may improve cognitive function and increases brain

Creatine 3-5g/day TIER 2B
creatine content, although much research is needed and
in very stressful situations involving sleep deprivation
or activity to exhaustion, creatine may minimize mental
tiredness [54, 55] .

Omega 3’s Studies aren’t strong enough, but regular fish oil 2-4g/day TIER 3
consumption was associated with lower risk of incident

11
 all cause dementia [56, 57].

Vitamins and We always promote adequate vitamin and mineral AS PER TIER 2B
minerals intake, we have mixed studies but reasonable enough to RDA (click
consuming every essential vitamin and mineral. In here)
every 6-8 months, performing blood tests and check for
vitamin and mineral status is must.
α-GPC enhanced cognition, behavior, and function in 1,200 mg
Alpha-GPC TIER 2B
cerebrovascular damage patients when used alone or in daily, divided
conjunction with donepezil [58, 59]. into three
doses of 400
mg.

FAT BURNER

SUBSTANCE MECHANISM AND EFFECTS DOSAGE TIER

Caffeine Caffeine improves alertness and Can vary TIER

wakefulness while reducing drowsiness from 50- 2B
during mental exhaustion and can help 400mg.
you to burn 50-100 calories extra via
increasing metabolism [60].

Note- L-carnitine, CLA, Chitosan. Chromium picolinate, Glucomannan, Green tea

extract, green coffee extract, Guar gum, Hoodia and etc are known weight loss
supplements but the weight loss effect is meaningless.

12
DIABETES AND BLOOD GLUCOSE
MANAGEMENT
SUBSTANCE MECHANISM AND EFFECTS DOSAGE TIER
Berberine supplementation activates energy-regulating
Berberine 1-2g/day TIER 2B
enzymes. Most importantly, berberine stimulates
AMPK, PKC, and SIRT 1, which helps to reduce blood
glucose levels and HBA1C [61].

Oat and barley beta-glucans may reduce post meal

Beta-glucans 3g/day TIER 2B
blood glucose and insulin levels in carbohydrate-rich
meals. Type 2 diabetics have seen minor reductions in
fasting blood glucose and hemoglobin A1c (HbA1c),
making their therapeutic value suspicious [62, 63].

Black seed may significantly lower fasting glucose and

Black seed 1-g/day TIER 2A
HbA1c, improving glycemic management. Type 2
diabetes has the highest benefit, however metabolic
syndrome and NAFLD also benefit[64].

The earth's crust contains chromium, which is present in 200-

chromium TIER 2A
SMALL levels in many foods. In insulin-resistant
patients, chromium supplementation improves insulin 1000mcg/day
sensitivity and blood sugar management. Chromium has
been thought important for the body, but contemporary
evidence disagrees [65].

Since it slows glucose absorption, cinnamon is often

cinnamon 1-6g/day TIER 2B
used to treat diabetes. It helps diabetics avoid blood
sugar rises and enhances cell glucose usage[66].

Inositol may prevent and treat diabetes by increasing

inositol 1-4g/day TIER 2A
insulin sensitivity and improving fasting glucose and
postprandial glycemic management. Inositol has been
extensively investigated in gestational diabetes, a
disorder characterized by impaired glucose tolerance
and excessive blood sugar during pregnancy. Meta-
analyses suggest that inositol supplementation during
pregnancy may minimize gestational diabetes and
delivery problems. evaluate if inositol treats gestational
diabetes, more high-quality randomized controlled trials
are needed[67].

13
GUT HEALTH
SUBSTANCE MECHANISM AND EFFECTS DOSAGE TIER

Pre and Probiotics Prebiotics are the food for bacteria’s, which Billion CFU’s TIER 2A
consist of fibers and Probiotics are the “good” per tablet
bacteria’s have also proven beneficial in IBS
patients by slowing down the transit time of the
colon, reducing the average number of bowel
movements per day, improving stool consistency,
overall symptoms, and above all, the quality of
life in these patients [68] .

Peppermint The main medicinal role of peppermint is due to 150-750mg of TIER 2A

its muscle relaxing properties in the stomach and the oil daily
intestinal tract, and internal usage of peppermint in 2-3 divided
appears to be able to speed up the early phase of doses
digestion in the stomach while reducing colonic
motility.[69, 70]

Aloe vera It is used as a strong laxative and as a 50-60 mL × 2 TIER 2B

substance to improve gastrointestinal motility
and have anti-inflammatory, and anti ulcerative times/day per os
benefits [71].

L-Glutamine Glutamine supplementation reduces intestinal 5 grams to TIER 2B

permeability and alters the composition of the gut 15grams per
microbiota in a positive manner [72, 73]. day.

Psyllium husk It traps water in the intestine increasing stool taken at every TIER 2A
water, easing defecation and positively affects meal if desired.
gut microbiome [74, 75].

14
Magnesium glycinate Supporting gut health, relieving anxiety, 350-420mg per TIER 2B
improving sleep quality, increasing energy levels, day.
and reducing inflammation[76].

Melatonin It has analgesic effects, regulates gastrointestinal 2-5mg per day TIER 2B
tract motility, and may influence abdominal
distention. Melatonin is a neuroendocrine hormone
that regulates sleep and circadian rhythm, and is
also produced in the gastrointestinal tract, where it
influences gut motility[77].

15
SKIN HEALTH AND ACNE
SUBSTANCE MECHANISM AND EFFECTS DOSAGE TIER
Oral collagen supplements improve skin elasticity,
Collagen 10-15g/day TIER 2A
hydration, dermal collagen density and reduce skin
wrinkles. Collagen supplementation is usually
considered safe, with no recorded adverse consequences
[78, 79].

Hyrulonic acid As we age, we reduce our HA levels in our body, we N/A TIER 2A
(HA) need to restore it via supplement which can reduce
wrinkles and get more hydrated[80].
protein, certain micronutrients (e.g., cysteine, lysine,
Protein, AS PER TIER 2A
iron, vitamin A, vitamin C, B vitamins, zinc, selenium),
Vitamin and and essential fatty acids such as omega-6 and omega-3 RDA
minerals polyunsaturated fatty acids—are crucial because they
play a role in repair and functionality[81].

As both whey protein and casein protein are dairy

Dairy products N/A TIER 3
byproducts, and so can elevate insulin and GIP levels,
they are theoretically able to trigger acne. However, not
everyone is susceptible to acne, and few people can get
acne from dairy[82].

We always recommend eating a good diet and avoiding

Junk foods N/A TIER 1
junk foods, and people may benefit from consuming
low glycemic index meals to help minimize acne.

Retinol stimulates skin cell formation (proliferation). It N/A

Retinol creams TIER 2B
promotes blood flow. Retinol also exfoliates the skin
and stimulates collagen formation, which can lessen the
appearance of fine lines and wrinkles and give your skin
a more youthful, plump appearance[83].

sunscreen Delays and even reverse skin-aging process and protects N/A TIER 2A
us from UV rays. SPF 50+ is recommended[84].
Salicylic acid acts by softening keratin, a protein found 0.2-0.5%
Salicylic acid TIER 2B
in the skin structure. This helps to loosen dry, scaly skin
and makes it easier to remove. When salicylic acid is
taken in conjunction with other medications, it removes
the top layer of skin, allowing the other medications to
penetrate more effectively.

16
 In acne, topical salicylic acid slows cell shedding inside
the follicles, avoiding blockage. Salicylic acid is also
effective at breaking out blackheads and whiteheads.
(DERMnet)
Excessive Some supplements like iodine, whey protein, vitamin AS PER TIER 2B
intake of b6 and b12 were shown to worsen acne symptoms or RDA
nutrients lead to breakouts. ( but only in some cases)[85]

TIPS- we should focus our overall diet, reduce stress, maintain a good hygiene and
smoking cigarettes, vape, hookah and substances or habits which are similar to this
should be avoided.

COMMON COLD
SUBSTANCE MECHANISM AND EFFECTS DOSAGE TIER
Vitamin C functions as a cofactor for a variety of
Vitamin c 200- TIER 2A
enzymes, most notably those involved in collagen
formation, and as an antioxidant. It is an essential 2000mg/day
vitamin that humans cannot produce, thus it must be
obtained through food sources. When people get a cold,
they commonly take vitamin C supplements. According
to several studies, vitamin C may be useful in lowering
the length of a cold, but it does not appear to lessen the
frequency of colds in a population [86].

Zinc supplementation has been demonstrated to shorten

Zinc 5-10mg/day TIER 2B
the duration of respiratory tract infections and colds. In
children, zinc may help avoid pneumonia [87, 88].

Honey can benefit children with upper respiratory tract

Honey 2-3 table TIER 2A
infections and coughs, and it may even help adults
manage their symptoms. A meta-analysis of 14 spoon daily
randomized trials and observational studies
encompassing adults and children with viral upper
respiratory infections found that therapy with honey or
honey-containing products reduced cough frequency
and intensity[89, 90].

Giving 2.56 grams of aged garlic extract to healthy

Garlic extract 2.46G/day TIER 2B
people for 90 days was linked to higher levels of natural

17
 killer cells and γε-T cells in their blood (2- and 8-fold
higher, respectively). This was linked to a much lower
risk of getting sick and a lesser decrease in symptoms
[91].

Heated and We have no convincing data but can be used for 5-10mins TIER 4
humidified air temporary relaxation in some cases

18
OSTEOARTHRITIS
SUBSTANCE MECHANISM AND EFFECTS DOSAGE TIER
Seventy people with knee OA and ultrasound-
Curcumin 1000mg/day TIER 2B
confirmed effusion synovitis took part in a study. At 12
weeks, those who took Curcuma longa 1000 mg daily
felt less pain than those who took a placebo. Its worth
mentioning, it should be taken with piperine to enhance
the bioavailablity [92].

As a self-management strategy, applying heat locally

Local heat and 5-15mins/day TIER2A
with a heat pack or hot water bottle may help knee OA
cold patients' pain in the short term. In a small cohort study
of knee OA patients, applying heat locally along with
routine management was linked to more improvements
in pain and disability than routine management alone
[93].

A study comparing low-dose (0.45 g omega-3 fatty

Fish oil 2-4g/day TIER 2B
acids) and high-dose (0.45 g omega-3 fatty acids) fish
oil on clinical results found that at two years, the group
that received low-dose fish oil had better pain and
function outcomes[94].

Randomized trials that looked at how well glucosamine

Glucosamine 2000- TIER 4
and chondroitin worked for knee OA have shown mixed
and results, so we usually don't suggest it. However, if 3000mg into
chondroitin someone still got some kind of benefit, like less knee 3 divided
pain, they can keep taking it.[94] dosages.

A review of seven randomized studies that compared

Bosewellia 800-1200mg TIER 2A
Boswellia serrata extract to a sugar pill in people with
serrata OA found that the Boswellia serrata extract may help thrice daily
relieve pain, stiffness, and function [95].

19
HUNGER SUPPRESION
SUBSTANCE MECHANISM AND EFFECTS DOSAGE TIER
5-HTP is the building block for serotonin, a chemical
5-HTP 750- TIER 2B
that controls mood, sleep, and hunger, among other
things. 5-HTP can raise the amount of serotonin in the 900mg/day
brain, which may help people who are depressed and
make them lose their hunger [96].

If you eat food with apple cider vinegar, it might be 30 ml every

Apple cider TIER 2B
good for your health because it lowers blood sugar day, spread
vinegar levels and makes you feel full. That being said, it's not out between
clear how big the benefits are, and drinking too much meals.
vinegar may hurt your digestive system[97].

Chromium is best known for how it helps control blood

chromium 200-1000 TIER 2B
sugar in people with type 2 diabetes. However, it may
also have some mild benefits on inflammation, appetite, Mcg/day
and antioxidants. A lot of people take chromium as a
supplement, but the study on it isn't very clear. When
benefits have been found, they are usually small or not
noticeable[97].

When you keep your carbohydrate intake the same and

Protein rich As per TIER 2B
increase your protein intake from 15% to 30% of your
sources and daily energy, your ad libitum caloric intake goes down individual
supplements over time. This may be because your central nervous
system becomes more sensitive to leptin, and it leads to
significant weight loss. This power to fill you up makes
you less hungry[98].

Fiber in the diet is closely linked to feeling full.

Fiber rich Usually more TIER 2B
Consuming soluble, viscous, gelatinous, and more
foods and fermentable fiber from fruits and some veggies has been than 25gms
supplements shown to make people feel fuller and less hungry[99]. in a day

20
TESTOSTERONE BOOSTERS
In a recent, systematic review which studied over 28 different testosterone boosters
found that, most of them doesn’t boost or increase testosterone.
Only HMB, betaine, ashwagandha, tongkat-ali, shilajit and a blend Punica
granatum fruit rind and Theobroma cacao seed extracts (Tesnor™) May able to
increase testosterone but most of the studies were either industry funded, poor-
quality, non-tested in healthy adults and not availability of multiple studies.
Therefore, there is no natural ingredient or substance that can raise testosterone
levels in healthy adults which can provide better hypertrophy and masculinity at
this time that has been evaluated in a reliable manner.

Practical application – As previously noted, there are now just a few

supplements that can boost testosterone levels. However, the existing
evidence is still at its initial stages, with numerous unsolved concerns. So, if
the supplement is safe to ingest (there's a good chance it’s adulterated), you
can give it a hit and try, but again there's always the possibility that it'll merely
provide placebo benefits. If you are a healthy adult with testosterone levels in
the normal range (250-1000ng/dl), testosterone boosters will not help you
much. Even if these testosterone boosters raise your testosterone levels
slightly, they do not guarantee you better hypertrophy or other beneficial
effects, which most people want.

21
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