NAD+ / NMN
Increased levels of NAD+ naturally occur in our bodies when we exercise, restrict our calories or fast.
It helps boost our mitochondria, reverse DNA damage from everyday living and helps with protecting your body from age-related diseases. 
NAD+ is in every one of our cells and helps turn the food we eat to the energy we use to live.
There are some food sources that contain NAD+.
Unfortunately, because the amounts are extremely low –supplementation is required to compensate.
Here are 5 benefits of supplementing with NAD+:
- May Help Boost Strength & Muscle Mass
- May Help Maintain Healthy Mitochondria
- May Help Reduce Tiredness & Fatigue
- May Help Promote DNA Repair
- May Support Healthy Eyes
Recommended Daily Dosage – 250mg 1-4x daily – up to 1,000mg daily dosage.
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Made from l-carnitine (an amino acid) which is naturally produced in the body to help create energy. 
Used today by many bodybuilders and now the biohacking community due to its weight-loss & brain-boosting abilities.
Acetyl-L-Carnitine is naturally found in animal products such as beef, chicken, fish and milk with the redness in animal products such as beef having some of the highest concentrations of beef.
Here are 5 benefits of supplementing with ALCAR:
- Improves Focus & Attention + Mental Fatigue
- Helps Push Your Metabolism Toward Fat-Burning While You Workout
- Increases Glutathione (essential antioxidant) which Reduces Inflammation
- Help Burn Fat & Build Muscle by Shuttling Fuel to Your Muscle Mitochondria
- Passes Through Your Blood-Brain Barrier to Help Improve Your Mood, Learning & Memory
Recommended Daily Dosage – 600 – 2,500mg
N-Acetyl Cysteine (NAC)
N-Acetyl Cysteine is an amino acid which isn’t essential to our bodies because our bodies can produce it from other amino acids. 
When our diets are low in amino acids such as methionine and serine, we require NAC as an essential amino acid.
NAC is a special “acetyl” form of cysteine that is more bioavailable.
Food sources are chicken, turkey and eggs.
Here are 5 benefits of NAC:
- Helps Detoxify Your Body
- May Help Improve & Restore Immune Function
- Helps Relieve Symptoms of Respiratory Conditions
- Help Make Glutathione (Your Body’s Garbage Removal Service)
- Helps Regulate Glutamate Which May Reduce Addictive Behaviour
Recommended Daily Dosage – 600 – 1,800mg.
4. Alpha-Lipoic Acid (ALA)
Alpha-Lipoic Acid is a potent antioxidant, naturally occurring fatty acid & organic compound that seems to help prevent certain kinds of cell damage found in all human cells. 
We only make a small percentage of alpha-lipoic acid which is why it’s important to eat foods high in ALA or supplement with it.
ALA is made in your mitochondria, helping enzymes turning nutrients into energy and because it is both water and fat soluble, it can work in every cell & tissue of the body.
It is found in food sources such as broccoli, spinach, potatoes and organ meats.
Here 6 benefits of ALA:
- May Help Lower Blood Sugar Levels
- May Help Reduce Feelings of Hunger
- Helps reduce Free Radical Damage
- Helps Reduce Production of Inflammatory Cytokines
- May Improve Nerve Function
- May Slow Skin Aging
Recommend Daily Dosage – 300 - 600mg
5. Pyrroloquinoline (PQQ)
PQQ is not a vitamin but a nutrient with vitamin-like qualities and anti-oxidative benefits.
Food sources high in PQQ are kiwi, green peppers & parsley.
The main benefit researchers and scientists have been focusing on for PQQ is its impact on your mitochondria.
It helps increase your mitochondria and their efficiency.
Here are 5 benefits of taking PQQ:
- May Protect Cells from Free Radical Damage
- Help Improve Your Energy as it Increases Your Mitochondria
- May Help Improve Sleep as it may Help with Reducing Cortisol
- May Promote Nerve Growth Factor Synthesis – Increasing Neuronal Growth & Survival
- Combining PQQ & CoQ10 may Help with Memory Enhancement & Promoting Cognitive Health
Recommended Daily Dosage – 75 – 90mg for adults and 8-15mg for pregnant women.
6. Coenzyme 10 (CoQ10)
CoQ10 helps you generate energy in your cells and our bodies produce it naturally. 
Unfortunately, as we age, we produce less of this compound just like we do with NAD+.
There have been studies showing a link between low levels of CoQ10 and health problems.
Like NAD+, CoQ10 is involved in making ATP which helps transfer energy in cells.
It is found in food sources such as organ meats, fatty fish and spinach.
Here are 5 benefits of supplementing with CoQ10:
- May Help Heart Health
- May Help Keep Your Skin Young
- Helps Healthy Cell Cycle
- May Help with Exercise Performance
- May Help Reduce Oxidative Damage to the Brain
Recommended Daily Dosage – 90 -200mg per day
7. Trimethylglycine (TMG)
Trimethylglycine has 3 methyl groups attached to glycine and it is an amino acid derivative which occurs in plants first being discovered in sugar beets. 
When sucrose is processed from sugar beets, it yields glycine betaine as a by-product which is often biosynthesized by oxidation of choline.
Food sources such as wheat, spinach and sugar beets contain TMG.
Here are 5 benefits of TMG:
- May Help Reduce Fat Build-Up
- May Help Boost Immune System
- May Help Reduce Heart Disease
- May Help Protect Liver from Toxins
- May Help Increase Power Output + Workout Volume
Recommended Daily Dosage – 375 – 3,000mg
8. Lion’s Mane Mushroom
Lion’s Mane Mushroom looks like its name and it contains a bioactive substance which can be eaten raw, cooked or in tea. 
Many Asian countries cultivate this mushroom for its health benefits often comparing the flavour to crab or lobster.
Here are 5 benefits of Lion’s Mane Mushroom:
- Neuro Protective
- Helps Support a Healthy Memory
- Cardio Protective
- Good for Regulating Healthy Blood Sugar
- May Help Stimulate the Growth of Brain Cells
- May Help with Recovery from Nervous System Injuries
Recommended Daily Dosage – 500 – 3,000mg
9. Boswellia Serrata
Also known as Indian Frankincense, Boswellia is taken from Boswellia Serrata Tree and has been used for centuries by Asian & African medicine. 
It can be taken as a resin, pill or cream.
Here are 5 benefits of Boswellia:
- May Help Decrease Wrinkles
- Helps a Healthy Inflammatory Response
- May Help Increase Skin Elasticity
- May Reduce the for-Inhalation Therapy for people with Asthma
- May Help Prevent Skin Damage Caused by Radiation Therapy
Recommended Daily Dosage – 300 - 500mg
Collagen is a structural protein just like keratin. It is found in connective tissues such as tendons & ligaments. 
Your body makes collagen naturally but the decline from your 20s onwards is drastic and it is worth supplementing with a collagen protein to help slow down this process.
When your body makes collagen, it combines it with amino acids from food sources such as:
Here are 5 benefits of supplementing with Collagen Protein:
- Supports Youthful Skin
- Could Boost Muscle Mass
- May Help Prevent Bone Loss
- May Help Promote Heart Health
- Strengthens Bones, Ligaments & Joints
Recommended Daily Dosage – Keep your protein per gram intake to the number of pounds you weigh. For example, if you weigh 180 pounds, you should aim for 180 grams of protein.
11. Whey Protein
A common supplement among bodybuilders like ALCAR, whey protein contains a fantastic range of amino acids that are absorbed into the body quickly. 
Many serious bodybuilders will consume their protein shakes as soon as they finish their workout because they have read the research into the importance of getting the nutrients into their muscles as soon as possible after they workout to repair the damage.
Whey protein is a mixture of isolated protein from whey which is the liquid part of milk that separates when you produce cheese.
If you have seen the liquid floating above your Greek Yoghurt, that is whey.
Here are 5 benefits of whey protein:
- May Cause Weight Loss
- May Lower Blood Pressure
- May Help Reduce Inflammation
- May Help Increase Muscle Mass
- May Help Treat Type 2 Diabetes
Recommend Daily Dosage – 25 – 50mg (1-2 scoops)
12. Hyaluronic Acid
Hyaluronic acid is in many anti-aging serums, creams and formulas to help reduce the appearance of fine lines and wrinkles. 
You naturally produce it and the largest amounts of it are found in your skin, eyes and connective tissues to help retain water, lubricate & moisten tissues.
They can help your skin look and feel more youthful.
Foods high in hyaluronic acid are bone broth, citrus fruits and leafy greens.
Here are 5 benefits of hyaluronic acid:
- May Help Hydrate the Skin
- May Help Relieve Dry Eye
- May Help Relieve Joint Pain
- May Help Preserve Bone Strength
- May Help with Speeding Up the Healing of Wounds
Recommended Daily Dosage – 120 – 240mg per day
13. Vitamin C
Unlike animals, humans can’t produce their own Vitamin C - we must consume it. 
It is a water-soluble substance and is found in high concentrations in foods such as:
- Bell Peppers
Vitamin C is a powerful antioxidant that supports your body’s natural defences and helps antioxidant molecules boost your immune system, protecting your body from free radicals.
Here are 5 benefits of supplementing with Vitamin C:
- May Help with Strengthening Skin’s Defence System & Heal Wounds
- May Help with Protecting Your Mind & Memory
- May Reduce Your Risk of Chronic Disease
- May Help Manage High Blood Pressure
- May Help Reduce Gout Attacks
Signs & Symptoms of Vitamin C Deficiency:
- Easily Bruised
- Bleeding Gums
- Dry & Damaged Skin
- Fatigue & Poor Mood
- Slow Healing Wounds
- Painful & Swollen Joints
- Unexplained Weight Gain
Recommended Daily Dosage - 75mg for women & 90mg for men.
14. Vitamin D
Also known as the sunshine Vitamin because we produce it in our skin when the sunlight makes contact. 
There are 3 compounds of Vitamin D: D1, D2 & D3 and they are all fat-soluble (absorbed with fats).
Aside from sunlight, there are foods which contain Vitamin D such as eggs, fatty fish and grass-fed beef.
Here are 5 benefits of supplementing with Vitamin D:
- Helps Maintain a Healthy Heart
- Reduced Risk of Osteoporosis
- May Help Boost Weight Loss
- Associated with reduced risk of age-related damage
Signs & Symptoms of a Vitamin D Deficiency:
- Hair Loss
- Low Mood
- Muscle Pain
- Getting Sick Often
- Fatigue & Tiredness
Recommended Daily Dosage - 600 IU for under 70’s & 800 IU for over 70’s.
15. Vitamin K
Vitamin K is a group of compounds which divide into 2 groups: K1 & K2. 
K1 is found predominantly in plant-sourced foods such as leafy green vegetables and K2 is found in animal-sourced foods such as beef liver.
Here are 5 benefits of supplementing with Vitamin K:
- May Help with Preventing Calcium Depositing in Your Arteries
- Increasing Intake May Help Prevent Osteoporosis
- May Help Body Heal Wounds, Bruises
- High-Levels May Help with Memory
- May Help Lower Blood Pressure
Recommended Daily Dosage – 10 – 15mg