The Ultimate Guide to Supplementation A-Z

I’ve trained at every level of fitness.  From rehabbing reconstructed knees to top level international amateur competition and professional sports.

I’ve also taken a huge interest in anti-aging, keeping my testosterone high, and staying fit for the long haul while combating a destructive, partying lifestyle.

As such, I’ve experimented and researched all sorts of things to come up with the perfect (for me, and probably you too) regimen of “must have” supplements.  This is the ultimate guide to supplementation when it comes to getting the most bang for your buck and health.


The number of brands, types of vitamins, minerals, amino acids, precursors to this and that, is nearly endless.

Everyday there is some study about something or other that is the new best thing or else, what was just in, is now out.

It can be so overwhelming, it makes you want to throw your hands up in the air, or you wind up buying a bunch of shit that you never take consistently enough  to make a difference or it sits up there on the shelf useless.

overwhelmed and needs the ultimate guide to supplementation

In part 3 of my “How to Double Your Level of Game in 30 Days (or less)”  I talked about creating Positive Feedback Loops in different areas of your life in order to gain positive momentum that snowballs into even better things.  In it, I broached  the topic of nutrition and recommended some of the basic things I take.

In this guide, I will go much more in depth on which supplements to take, why, and when.

You have Fisto here to guide you through this confusing labyrinth.  I’ll make sure you get the biggest bang for your buck by getting you the best value for money supplements, and also keep you from spending money on things you don’t need.  I’ll also break down different regimens based on budget from the “The Poor Man’s Essentials” to “The Warriors Apothecary”.  Don’t worry, you’re in good hands.

If you combine this regimen with a healthy diet and exercise, you are going to look and feel like a Superman.

First, let’s get into the right frame of mind.  You are going to be taking several different things, if you start thinking of it as a tedious chore, you will not be staying consistent.  If you start thinking of this as an investment in yourself whereby doing these things is creating a Positive Feedback Loop that’s going to make you a better man from the inside out, then you are going to achieve what you’re setting out to do.

The Essentials

AOR Ortho Core Multivitamin

This is the best balanced vitamin I have found.  It uses the best version of vitamins and minerals.  For example, most B-12 Supplements are made from cyanocobalamin.  This compound contains the cyanide molecule (the deadly poison).  Companies use this version because it’s a cheap chemical.  The fact is, your body has to expend a lot of energy to convert it into something useful.  Ortho Core uses Methylcobalamin as vitamin B12, which is the best form since your body can use it right away.  Also, in Ortho core, the ratios are all balanced to work with one another (zinc is balanced with copper for example). Truly, this is one of the best multivitamins on the market.

It’s on the pricey side when it comes to what you might expect to spend, but if you can afford it, I think it’s worth it.


Vitamin C

I’ve written about this before and I can’t say enough good things about it. Most people never take enough to truly take advantage of this amazing vitamin. (Humans have a genetic abnormality in that they can’t synthesize their own Vitamin C the way other animals can). It’s relatively inexpensive ( 10 bucks lasts a couple months) and it works wonders for all kinds of things if you take enough of it.  If you can take as much as 8 grams a day, you will never get sick again.

*Put it this way, I know guys that have herpes that upped their daily dose of Vitamin C to 8 grams/day and they never had another breakout*

*Put it another way, if you are taking enough C, you can stay out in the sun and not get burned.   From regenerating cellular tissue and recovering from workouts to curing illnesses. The stuff is amazing.  I can’t say it enough*

In addition to it’s ability to make your immune system ironclad, it works synergistically with virtually every other vitamin and mineral.

I personally buy the powdered form.  When it’s powdered, it is absent all the filler (which is another thing your liver and kidneys shouldn’t be stressed about since you’re taking this in high volume).  I like to put mine in just about any beverage.  Make sure you break up the servings throughout the day.

You will need to build up a tolerance for how much C you can ingest.  Too much too soon, and you will get some loose bowels.

Just start out with a 1000mg in the morning and another 1000mg in the early evening, gradually build up until you take 4000mg and 4000mg.

If you have the patience, read about how Dr. Klenner treated all sorts of ailments and diseases with mega doses of vitamin C.

Combining the Ortho Core and High Doses of Vitamin C is a pretty damn strong combo.  If you do one thing for yourself, do this.  It’s far from the best, but it’s one hell of a big improvement.


I like to keep both the Ortho Core and the Vitamin C near the coffee so that I remember to take it in the morning first thing with breakfast.

*Pro Tip – mix a small pinch in with your facial moisturizer to make the best aftershave you’ve ever had.  Blemishes heal faster and go away as well.


Apple Cider Vinegar 

Bragg’s makes the best version of this.  It’s organic and chock full of beneficial enzymes that enhance and correct your body’s metabolic processes including the ph levels. Again, the benefits and value for none are enormous (only 5 bucks for a month) You will find that you have less gas and your body oder is greatly reduced after a few weeks of drinking this as well as increased energy.  Personally, I find it’s taste to be quite harsh so I keep it cold in the refrigerator and that lessens it’s bite when I take a shot.  I have friends that will add actual apple juice to it (mind the sugar from the juice concentrate) and say that’s much better.  I usually take a teaspoon Raw Organic Honey right after to neutralize the taste.

*Pro tip – you can use this as a toner on your face as well.  Acne and cuts will clear up quite quickly.

Raw Organic Honey

It’s a whole food filled with more vitamins, minerals, and enzymes that your body will thrive on.  At just over 6 bucks a month, the value for money makes it a steal. You’ll have more naturally occurring energy rather than the buzz from coffee.  It also compliments the enzymes that you get from the Apple Cider Vinegar.


Resistant Starch

This may perhaps be the secret ingredient to all of this (Thankyou RVF member KGalt for turning me on to this).  All of this stuff is worthless if your body can’t break it down and use it and Resistant Starch could be the biggest key to maximizing your body’s ability to take advantage of all this good stuff.  I am still experimenting with it but I have high hopes.   Basically the way it works is that it passes through your small intestine unabsorbed (hence “resistant” starch) and makes it into your large intestine and provides the “good” bacteria with a bunch of wonderful nutrients to grow and thrive on.  From all the reports I’ve read, this has some far reaching positive health changes (BG, BG blunting, better sleep, increased energy, well being and calm, mental clarity, vivid dreams, curing of chronic constipation and infrequency, soft stools, satiation with gentle hunger, and increased body temperature).  Because of the nature of it’s resistance, it won’t interfere with anyone on the “paleo” diet or other low carb diets.  Between 30g – 60g (minimum 20g)  of potato starch seems to be the amount most people get the highest benefit from. About 9 dollars for a bag that will last you forever could make it the most beneficial and cheap supplement of all time.


For more detailed information on resistant starch, check this link out.…wbies.html

Next Level: NADH

NADH is a fantastic vitamin derivative of B3.  It’s simply amazing.  At one point in my life I suffered from severe Chronic Fatigue Syndrome (adrenal glands were burned out) when I was training twice a day for MMA.  This stuff got me going again when before, I had to drink enough caffeine to wake a sedated elephant in order to drag myself to practice.  This stuff I keep by on my nightstand.  In the morning I’ll just put a tab under my tongue and let it dissolve.  It’s on the pricey side (28 dollars for a month of the 20g version but Swanson Vitamins always has the best quality for the best price and is more than half the cost of other brands).  It lasts a long time and it doesn’t give you that jittery feeling the way caffeine will.  You’ll simply have more energy that’s naturally occurring.

Below is what is written about it on

NADH stands for “nicotinamide adenine dinucleotide (NAD) + hydrogen (H).” This chemical occurs naturally in the body and plays a role in the chemical process that generates energy. People use NADH as medicine.

NADH is used for improving mental clarity, alertness, concentration, and memory; as well as for treating Alzheimer’s disease. Because of its role in energy production, NADH is also used for improving athletic endurance and treating chronic fatigue syndrome (CFS).

Some people use NADH for treating high blood pressure, high cholesterol, jet lag, depression, and Parkinson’s disease; boosting the immune system; opposing alcohol’s effects on the liver and the hormone testosterone; reducing signs of aging; and protecting against the side effects of an AIDS drug called zidovudine (AZT).

Healthcare providers sometimes give NADH by intramuscular (IM) or intravenous (IV) injection for Parkinson’s disease and depression.

The gentleman that found NADH has some videos on youtube that explain what it is and how it works.  Truly fascinating.   Basically it boils down to this, without NADH, there is no life.  

*Right now it isn’t recommended to take NADH more than 12 weeks in a row, however I haven’t had any problems.


Warrior Nutrition

One of the biggest obstacles an athlete faces is overtraining.  If this happens his immune system will become shot and he will become sick.  For a fighter this is an awful position to be in because you’re forced to keep training or pull out.  Either way you’re sick and at a huge disadvantage.  When you’re under a ton of stress, your body is being broken down all the time, you’re exposed to pollutants, there’s one thing that’s arguably better vitamin C to keep you strong and your immunity up, and that is:


Whether you’re a professional athlete that wants to get the most mileage out of your body and the best performance out of yourself, or you’re just a regular Joe that wants to prolong aging and stay in the game, this is the supplement that can make it happen.

I’m about to be in my late 30s, not only do I not have a single grey hair, but I don’t have a single wrinkle under my eyes.  Anyone that knows me, also knows that I drink like a fish and then some while kicking ass in fitness.  I firmly believe it’s because of the regimen I’m writing down now that’s kept me not just “together” but looking years younger than anyone my age.  I have women demand to see my ID.  Here is a little info on Glutathione if you won’t take my word for it.  Once again, we’ll go to

Glutathione is a substance produced naturally by the liver. It is also found in fruits, vegetables, and meats.

People take glutathione by mouth for treating cataracts and glaucoma, preventing aging, treating or preventing alcoholism, asthma, cancer, heart disease(atherosclerosis and high cholesterol), hepatitis, liver disease, diseases that weaken the body’s defense system (including AIDS and chronic fatigue syndrome), memory loss, Alzheimer’s disease, osteoarthritis, and Parkinson’s disease. Glutathione is also used for maintaining the body’s defense system (immune system) and fighting metal and drug poisoning.

Glutathione is breathed in (inhaled) for treating lung diseases, including idiopathic pulmonary fibrosis, cystic fibrosis, and lung disease in people with HIV disease.

Healthcare providers give glutathione as a shot (by injection into the muscle) for preventing poisonous side effects of cancer treatment (chemotherapy) and for treating the inability to father a child (male infertility).

Healthcare providers also give glutathione intravenously (by injection into the vein, by IV) for preventing “tired blood” (anemia) in kidney patients undergoing hemodialysis treatment, preventing kidney problems after heart bypass surgery, treating Parkinson’s disease, improving blood flow and decreasing clotting in individuals with “hardening of the arteries” (atherosclerosis), treating diabetes, and preventing toxic side effects of chemotherapy.

A little on the pricey side, Swanson still comes through at about half the competitors price.

How does it work?

Glutathione is involved in many processes in the body, including tissue building and repair, making chemicals and proteins needed in the body, and for the immune system.



Sleep is where your body renews itself.  It’s just as important as food and water.  The more restful, deep sleep you get, the better off you will be.  ZMA relaxes your body while providing beneficial vitamins  zinc, magnesium, and vitamin B6.  While the hormonal levels don’t seem to increase much from studies, strength gains have been reported to be twice as much as control groups.  Personally, I feel a deeper sleep and that’s all I care about.  Take it about 60 minutes before bedtime and on an empty stomach.  At 10 bucks a month, I’m in.


Essential Fatty Acids/Fish Oil

A natural anti-inflammatory as well as providing innumerable cardio health benefits Essential Fatty Acids are considered this because humans cannot synthesize them on their own.  They have to be ingested.  Deep water fish have the most of these EFA’s but they are also heavily laden with mercury.  Athletes across the board report improved performance when taking these and many consider them to be a must have.  Personally, I believe that SFH makes the best version (tastes great, doesn’t have the fish burp after and is in liquid form for fast absorption) but they are very expensive.  Because of that, I recommend as a secondary choice Pacific Coast’s version since it’s about 1/4 the price.


Finally the last of the bunch but certainly not least.  This stuff is a must in my opinion.  Also in powdered form and in relatively higher doses, it provides the body with recovery (big help with hangovers as well as workouts) and the added benefit of making you much more vascular.  In other words, it will make your cock harder than Chinese Arithmetic.  Now when I bang girls, especially for the first time, I make it a point to take this before sex (which alone makes it worth it IMO)  It’s about 15 bucks for one canister but that will last you 2-3 months.

By now you might see a recurring theme.  Everything here is about balance, synergy, recovery, hormone production, anti oxidant maximization, and performance.  Staying young and feeling strong means being healthy, and achieving wellness.  These are a huge part of that state of being.



I 100% believe in these supplements and personally take them every day.  Taking these alone will not be nearly as beneficial without the proper diet and exercise but they will improve your quality of life no matter what.


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36 Comments on “The Ultimate Guide to Supplementation A-Z”

  1. I tried experimenting with high dose vitamin C after your last post but it completely tore my stomach up with reflux. Any advice on mitigating that?

    Also, how could you leave out D3!?

    1. Vincent, a suggestion: Maybe you can try some probiotics to help with digestion.

    2. Try googling “Vitamin C titrating to tolerance.” Basically take Vitamin C, preferably in powder form because it is a little cheaper in bulk than tabs and easier to measure exact amounts if you have a scale, and take 1000-2000 mg every 45 minutes or so. When you start getting close to your body’s max optimal does you’ll know it because you’ll feel your gut starting to churn. If that happens at, say, 8,000mg, you know a good daily dose is 7,000.

  2. advice for those over 40-45. DHEA supplements work wonders for heavy lifting regiments. I use the 50mg every other day.

    1. I’ve heard mixed reviews and haven’t noticed any results MadMav, but I’m also not 40 yet. Could you break this down further?

  3. Sweet guide Fisto. I’ve always been a believer in getting vitamin C from drinking lots of juice and I have seen good results. I will have to try using pill and powder form.

  4. Nice review Fisto. This is a great introduction for me. I always been skeptical of starting a program. One, out of fear of getting an inferior product. Two, cost. And thirdly, how do you measure if a new supplement is helping? I wouldn’t be able to observe a difference between a Vitamin C pill and a placebo.

    My diet (40% vegetable/fruit, 20% fish, 20% lean meats, 10% grain, 10% junk) has always seemed to serve my fitness goals. After reading, I think an easy first step is incorporating the OrthoCare MultiVitamin, honey, and apple cider vinegar.

    One thing I’ve always contemplated/struggled with is ALCOHOL. I gave it up completely for 4 months and the results were incredible: consistent sleep, easier to adhere to dietary guidelines, high energy levels, strongest and best physique I’d ever attained. But the social stigma of not drinking has always unwillingly pulled me back off-the-wagon (…or is it on-the-wagon). How do you handle alcohol at the elite level? If your pie-in-the-sky goal is to look like a Greek statue, what to do about booze?

    Thanks, keep up the good work!

    1. Unfortunately, unless you are a freak, you will have to give up the delicious booze if you want to get into next level shape.

      I am in the throws of doing that now.

  5. Great work Fisto, you dropped a lot of things I haven’t seen mentioned on PillScout’s site before, I guess all the training brings in new demands. I wanted to ask about a daily regime, what supplements are you taking every day and what level of dosages?

    Glutathione and Arginine are amino acids (I also really like L-Theanine with Caffeine for focused work), so if you can get your hands on something like the ON Essential Amino powder that can be great too. Also a tablespoon of honey before bed helps you sleep better.

    1. Thanks for that P.P. I’m always down to aggregate the aminos!

      Right now I’m taking all but the ACV, RS, and Honey since it’s impractical to travel with all that and difficult to find here in the Dominican Republic.

  6. Good little supplement article Fisto, especially where you mention the difference between cyanocobalamin and methylcobalamin. It’s something a lot of people still overlook.
    I would use citrulline rather than arginine however. They basically have the same effect but citrulline is purportedly much safer. Have you noticed any difference between the two?

    1. To be perfectly honest with you, I haven’t tried citrulline because my understanding is that it’s best taken in a ratio to arginine, which really starts to bog down my ability to keep up with everything on a day to day basis. I’ve had enough success to be happy with arginine but if you believe it’s worth it to switch then I will definitely give it a shot and update this post as needed. I just checked out the content of your site, so it’s quite the compliment for you to comment here. Thanks.

    2. You should try that ratio if you ever get the chance. I think arginine can still be useful provided people are aware of how much they should take. I haven’t tried the two combined but they work fine separately in my experience.

      I know what you mean about not being able to keep up too. Right now I just use plastic cups to hold my pills, but I’m going to get a pill box organizer soon. Once you start getting into a ton of supplements, it gets hard to keep up with all of them!

      And you’re welcome man. I usually just explore supplements for my own purposes, so it’s great to see how others use theirs.

    3. Yeah I did the pill box organizer but it’s still tedious. I just keep things in places I need to take them throughout the day. Things by the coffee or breakfast area, nightstand, bathroom sink etc.

  7. Very interesting article. Personally I always stay away from all kind of chemical and manmade product, as I believe that there must be a hook. I think it is much better to get all these nutritions from a healthy diet alone, especially through juicing. I would like to hear your thoughts on this, Fisto.

    1. I think juicing is off the charts great. Unfortunately you cannot get the peak levels of nutrition you need from your diet or juicing. (Emphasis on “peak”)
      I’ve been juicing since 2001, my first recipe with a Champion Juicer called for a clove of garlic and I put in a whole bulb. That was a tough to choke down….haha

  8. Have you tried Tribulus?

    Small study said it did nothing but decrease muscle endurance (I’m guessing because muscular endurance is related to estrogen, which was been indicated in other studies on the difference between males and females preforming isometric contractions). However, I know a lot of guys who are seriously into weightlifting and they seem to think that it increased their athletic performance and libido.

  9. Vitamin D is awesome, not had a full blown cold for over 3 years, apart from 2-3 days of a blocked nose/throat nothing at all – 2000-4000ius a day works brilliantly for immunity.

    1. I actually used to buy Vitamin D in injectable form from a feed store. Great stuff.

  10. Great stuff, never heard of Glutathione so going to give that a go.
    Do you take BCAA’s and Creatine when training?
    Also have you ever tried/considered HGH?

  11. If you want to increase the amount cum you create, also add lecithin & pygeum to that list. Take 3g of Lecithin a day. L-Argine & Zinc help minorly too. After a while your body adjusts to taking these substances and it will go back to normal levels, but it definately causes an increase as you cycle on and off on them. Lecithin is a nutrient so you can take it indefinitely and is cheap. Lecithin causes the biggest effect.

  12. Hey Fisto, great post!

    Even though this is about supplements, can I get your opinion on how many proteins to consume a day pr pound of bodyweight for athletes? Also I have been confused about whether to count vegetable sources in that. What is your take on whey protein?

    Heck, maybe you should just do a whole post on proteins! 😀

    1. Hey bud, sorry about the late reply. If you are training pretty hard you are going to want between 1 and 2 grams of protein per pound of lean body mass. I’m not a fan of the protein powders but I do take them when I can’t have real food. I sort of think “ah well, maybe it’s better than nothing”.

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  15. Hey Fisto,
    I recently stumbled on to your blog and I have to say you’re on point in pretty much every article you post. Thanks for providing the everyday guy with a means to become a “Greater Alpha”

    I’m wondering if you can list your order/times that you take these supplements, thanks so much and I’m looking forward to a reply.

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