The following article was written by Supps Simplified
Why do I need to know these?
If you’re not already checking the ingredient doses of your supplements – you NEED to start.
The vast majority supplement companies are taking advantage of YOUR lack of knowledge of effective ingredients and their doses.
Using tricks like proprietary blends, and including ingredients in minimal amounts, supplement companies are lining their pockets with your naivety.
Protect yourself, and use this simple checklist next time you buy a pre-workout, to make sure you get your money’s worth.
Few formal studies in humans, especially for “pumps”.
Effective doses for pumps from the majority of anecdotal evidence are about 500-1000mg.
For reducing pain: 2670mg per day (1).
For depression: 2000-3000mg (2).
6000mg (3), but unreliable.
3. Beta Alanine
200mg for wakefulness is adequate.
Effects top out at about 450mg (more accurately 5mg/kg) – especially for athletic performance (7).
6. Carnitine (ALCAR)
About 2000mg for concentration (8).
7. Carnitine (GPLC)
8. Carnitine (Tartrate)
4000mg for work output (11).
9. Choline Bitartrate
11. Alpha-GPC Choline
600mg for power (15).
12. Citrulline (Malate)
13. Cocoa Extract
500mg of polyphenols for mood (18).
15. Dicaffeine Malate
1.33x caffeine dose. (Dicaffeine malate is 75% caffeine).
May not be effective in any dose (highly regulated by the body).
Growth hormone may be increased with 3000-5000mg (20).
50mg (citation needed).
20. N-Phenethyldimethylamine (Eria Jarensis Extract)
125mg twice daily is the standard dose used in supplements (25).
23. Rhodiola Rosea
Unknown (feel free to suggest doses and sources).
28. Velvet Bean (Mucuna Pruriens)
5000mg dried bean (check L-DOPA extract percentage) (36).
10mg twice daily (37).