Supplements -Whats the Right Amount?

Supplements -Whats the Right Amount?

April 16, 2017

How much is the right amount for people taking different supplements? The doses below are based on scientific research, publications, traditional use, or expert opinion. It is always important to inform your pharmacist or physician about any prescription, non-prescription, illegal, recreational, herbal, nutritional, or dietary drugs that you are taking.. Below is a compilation of all the  interesting information we have found about supplement intake that has previously been researched and documented about.


Creatine Monohydrate 

Research has shown that the most rapid way to increase muscle creatine stores is to follow the loading method, by taking 0.3 grams/kg/day of creatine monohydrate for 5 to 7 days (e.g., 5 grams taken four times per day). Studies have shown that this rate can increase muscle creatine. Once muscle creatine stores are saturated, it has been indicated  that only 3 to 5 grams of creatine monohydrate per day is necessary in order to maintain elevated creatine stores.

Most of the creatine is taken up by muscle during the first 2 to 3 days of the loading period. While there is one study that suggests that taking lower doses of creatine over time (3 grams a day for 28 days) increases muscle creatine content, it is less clear whether low doses enhance exercise capacity. There are only a few well-controlled studies that reported that low dose creatine supplementation (5 to 6 grams a day of creatine for 10 to12 weeks) promoted greater gains in strength and muscle mass during training.


BCAA Powder

For athletes, Each time you take BCAAs it is suggested to take about t 5-10 grams. The most critical time to take the BCAAs around workouts, so add 5-10 grams to your pre- and post-workout shakes or smoothies.

If your goal is to build mass, also consider taking a dose of BCAAs first thing upon waking to help stop the muscle breakdown that is turned on during your night of fasting while you sleep. You can also take a 5-10 gram dose of BCAAs at any other time of day, which may give you both a mental energy boost, while still reducing hunger and aiding in muscle growth.


L-Arginine Powder

There has yet to be a clear suggested finding about how much L-Arginine powder should be taken daily. The therapeutic dosage (maximum dose considered to be safe) is 400-6,000 milligrams.

For asthma, a single dose of 50 milligrams of L-arginine per kilogram of body weight has been taken by mouth.

For cognitive function, 1.6 grams of L-arginine has been taken by mouth daily for three months.

For exercise performance, a single dose of 6 grams of L-arginine in a 500-milliliter beverage has been taken by mouth. Six grams of L-arginine in Gatorade® has been taken by mouth twice daily for 28 days, as have 6 grams of L-arginine daily with meals for 14 days and 14.2 grams of L-arginine daily for six months.


5-HTP Powder

5-HTP and Depression - Because of serotonin's known benefit in treating depression, 5-HTP is thought to possibly play a beneficial role in alleviating the symptoms of depression. The supplement's role in treating depression, if any, is still under investigation. Although a  recommended dose of 5-HTP is 150 milligram (mg) to 300 mg per day.


Organic Spirulina Powder

Health professionals from the  University of Maryland Medical Center report that the standard dose of spirulina for adults is 2g to 3g per day; However, the amount of spirulina you should consume may vary depending upon your age and health needs. More research suggests the following dosges:

Normal dose: 10 grams per day

Therapeutic dose: 10 to 20 grams per day

These single ingredient supplements by NexGen Performance are pure and natural products to help achieve your health and fitness goals for the future.



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