Multivitamin/mineral = Choose a quality brand that will not bloat your stomach. Always take vitamins and minerals with food so that they are absorbed correctly. Some vitamins can only be absorbed when eaten with fatty foods. These vitamins are A, D, E, and K. So have them with your larger meals.

Calcium = Helps prevent bloating and cramps. Split the 1500mg dosage to 2 or 3 times a day. The body cannot absorb more than 600mg of calcium at one time. Calcium helps to relax muscles. A minimum of 400mg a day of vitamin D must be taken daily to insure for calcium to be absorbed. Tanning or being outside also provides a source of vitamin D if done with in reason. Calcium helps to replenish muscle electrolytes especially if one is sweating a lot, drinking caffeine, or using another form of diuretics.

Magnesium = Good to take with calcium. Helps to replenish muscle electrolytes especially if one is sweating a lot, drinking caffeine, or using another form of diuretics.

Zinc = Zinc enhances the immune system. Taking zinc and vitamin C together can increase testosterone.

Vitamin C = Vitamin C enhances the immune system. It can act as a diuretic. Therefore, do not take it with caffeine or other diuretics. Also, if taken in dosages greater than 2000mg it can cause diarrhea in some people. If this occurs, back off on the dosage and take more calcium, magnesium, and zinc to replenish your electrolytes. Another good way to replenish electrolytes is to drink a Gatorade.

Iron = This is especially important the two weeks prior to having your period. The loss of iron as a result of our monthly cycle can cause weakness and shortness of breath. Men should not take extra amounts of iron, nor should post menopausal women. They will get sufficient amounts by taking a multivitamin each day.

Evening Primrose Oil = GLA is found in evening primrose oil and it is an essential fatty acid that cannot be made by the body. Therefore, it must be consumed for overall health. GLA is not found in high dosages within food sources. Evening primrose oil is one of the best sources of it. It is also helpful for acne, water retention, dry skin and digestion.

Fish Oil = Fish oil is an essential fatty acid that cannot be made by the body. Therefore, it must be consumed for overall health. Fish Oil aids in digestion and helps ease dry skin or scalp conditions. It can also help decrease water retention.

Vitex = Vitex helps decrease Progesterone a hormone that can cause PMS problems like bloating, gas, headaches, lack of concentration, feelings of distress, and loss of motivation. Progesterone rises gradually from around the 14th day to the 28th day of your cycle. It is the hormone that causes the onset of your monthly friend.

5 HTP = 5 HTP is a precursor to serotonin and it assists in calming a person who is feeling agitated or nervous. It helps to increase serotonin in the brain. Serotonin is known as the "feel good" hormone. It is a vasoconstrictor and inhibits gastric secretion. If you take too much 5 HTP you will feel tired. Make sure you start with one capsule. You may take one or two before bed for restful sleep.

Plant Sterols = The newest muscle building supplements on the market are plant sterols. They are non hormonal plant extracts that are proven to be anabolic by increasing nitrogen retention and protein synthesis at the cellular level. Clinical studies have proven that plant sterols increase muscle as well as strength, endurance, and burn fat. You may have seen advertisements for products containing 5-methly-7-methoyisoflavone, 7- isopropoxyisoflavone, 5,7 dihydroxyflavone, 20-hydroxyecdysone, Triboxybol™, Ecdysterone, Ectypure™. These are derived from plants and known for increasing strength, endurance, and muscle mass. The beauty of these plant sterols is that they are non hormonal, therefore, you will not experience the side effects associated with steroids or pro hormones.

Creatine = Creatine Monohydrate is about 88% "free" creatine mixed with water (12%). Creatine Monohydrate is almost identical in chemical structure to Creatine Phosphate. ATP (adenosine tri-phosphate) is the muscles' most predominant source of energy. When your muscle utilizes ATP to aid in muscle contraction, the ATP is broken down into ADP (adenosine di-phosphate). ADP is then combined with CP (creatine phosphate) to recreate the usable compound, ATP. Creatine Monohydrate acts as a precursor to CP, this produces an abundance of CM & CP to combine with ADP to provide fuel for the muscle. Creatine is effective for anaerobic exercise, activities that require quick, explosive bursts of energy such as weight training. Creatine is not effective for endurance activities. During endurance exercise, the body uses fats and carbohydrates for energy. Creatine remains stored until anaerobic activity is performed.

HMB (hydroxy-beta methyl butyrate) = HMB is a metabolite of the branch chain amino acid amino acid Leucine. HMB is effective for improving endurance, sparing muscle protein, and promotes muscle recovery. The human body can produce between .3 and 1 gram of HMB a day in the muscle tissue. By suppressing proteolysis (the breakdown of muscle protein), HMB can improve anabolism, endurance and muscle recovery. There have been a few studies showing evidence that HMB also lowers LDL (bad cholesterol) levels while not effecting HDL (good cholesterol).

Desiccated Liver Tablets = Increases the ability to build muscle when red meat is not eaten regularly. Follow instructions on the bottle. Usually one must take several tablets a day.

DHEA = This is a pro hormone that is a precursor to testosterone. It is naturally produced by the body, but as we age our natural levels of DHEA decrease.

Free Form Amino acids = Take in liquid form for best assimilation. Amino acids will increase muscle nitrogen retention and assist in repairing and building muscle. Free form amino acids are the most broken down form of protein.

Arginine and Ornithine = These are amino acids that promote the increase of growth hormone. Take them on an empty stomach in the morning and before bed. Do not take them at the same time as other amino acids because they will compete to get across the blood brain barrier. If this occurs then your body will not use what you digested.

Lysine = This is an amino acid that insures the adequate absorption of calcium, helps form collagen (which makes up bone cartilage & connective tissues) and aids in the production of antibodies, hormones, and enzymes. A deficiency may result in fatigue, inability to concentrate, irritability, bloodshot eyes, retarded growth, hair loss, anemia, and reproductive problems.

Glutamine = This is the most abundant amino acid in the body. It assists in muscle recovery and growth. This amino acid may make you retain some water in and around the muscle because of its anabolic effect on the muscles.