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Copyright © 2023 by Maled LLC

All rights reserved.

No portion of this book may be reproduced in any form without written permission from
the publisher or author, except as permitted by U.S. copyright law. This publication is
designed to provide accurate and authoritative information in regard to the subject matter
covered. It is sold with the understanding that neither the author nor the publisher is
engaged in rendering legal, investment, accounting or other professional services. While
the publisher and author have used their best efforts in preparing this book, they make no
representations or warranties with respect to the accuracy or completeness of the contents
of this book and specifically disclaim any implied warranties of merchantability or fitness
for a particular purpose. No warranty may be created or extended by sales representatives
or written sales materials. The advice and strategies contained herein may not be suitable
for your situation. You should consult with a professional when appropriate. Neither the
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publisher nor the author shall be liable for any loss of profit or any other commercial
damages, including but not limited to special, incidental, consequential, personal, or other
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damages.
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Book Cover by Maled LLC

Illustrations by MaledLLC
Edition #1
1/1/2024

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YOU ARE NOW READING TOP Burton's Facial Supplements, I know you guys
have been wanting this for a while so here it is! We have worked very hard and we are
bringing out all the undiscovered secrets I'm sure you've NEVER HEARD OF!
We are not responsible, nor reliable for any misuse or abuse of any products listed in this guide. We are not sponsored by any products in
this guide. This guide is not written by certified doctors, this is not legal or health advice.

Introduction

What are Supplements?

Types of Supplements

Taking Supplements

Supplement Absorption, Bioavailability and Synergistic Effect

Supplement Misconceptions
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Fat Soluble vs Water Soluble

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Timing, Cycling, Tracking

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The List

Sourcing & Ingredient Labels

Disclaimer, this is not medical advice. Talk to a doctor before taking any supplement or starting any
supplement protocols. This is not a supplement guide, this is a list of supplements that can effect your looks.
We are not going to pharmsicital drugs, only over the counter supplements

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 Introduction
Welcome to "Burton's Facial Supplements," your comprehensive guide to enhancing
your appearance and boosting your confidence through the power of supplements. In
this book, we will delve into the world of looksmaxing supplements, shedding light on
what they are, what they can do for you, and whether they should be a part of your
self-improvement journey.

In a market flooded with extravagant claims and empty promises, it can be challenging
to discern the supplements that truly deliver results from those that fall short. We
understand the misconceptions that often surround supplements, and our mission is to
provide you with a well-informed perspective. Each supplement discussed here is
carefully evaluated, and rated by our team to ensure you have the knowledge you need
to make informed decisions about your looksmaxing journey.
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 What are Supplements?
Table Of Contents​
● Introduction
● What is in a Supplement?
● Classifications

Introduction
Supplements are products designed to augment your diet and provide nutrients that
might not be consumed in sufficient quantities through food alone. They can include a
wide range of substances such as vitamins, minerals, amino acids, enzymes, and
herbal extracts, among others. Supplements come in various forms like capsules,
tablets, powders, liquids, and even chewable gummies, catering to different preferences
and needs.
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What is in a Supplement?
1. Proteins and Amino Acids
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Proteins are essential for the body's muscle building, repair, and maintenance. They are
made up of amino acids, the building blocks of proteins.
Amino acid supplements, like BCAAs (Branched-Chain Amino Acids), are popular
among athletes and bodybuilders for muscle growth and recovery.

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2. Vitamins and Minerals
These are micronutrients essential for various bodily functions. While they are present
in many foods, certain conditions or dietary restrictions might require supplementation.
There is a common misconception going around, that if you take vitamins you are
lacking in your diet. This is NOT true for all cases. We cover this in more detail in an
upcoming misconceptions section
Common examples include Vitamin D for bone health, Vitamin C for immune support,
and iron for blood health.

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3. Herbal Supplements
Derived from plants, these supplements offer various health benefits and have been
used traditionally in many cultures.
Examples include ginkgo biloba for cognitive function and echinacea for immune
support.

4. Specialty Supplements
These are formulated for specific purposes, such as probiotics for gut health or
omega-3 fatty acids for heart health.

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Classifications
Prescription Supplements:
Certain supplements are available only with a doctor's prescription. These are typically
higher in dosage and used for specific medical conditions.
For example, high-dose iron supplements are prescribed for conditions like
iron-deficiency anemia.

Over-the-Counter (OTC) Supplements:

Most dietary supplements fall into this category and can be purchased without a
prescription.
These are generally used for health maintenance, like multivitamins or fish oil capsules.
In this guide we are going to use them to improve our looks.
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 Types of Supplements?
Table Of Contents​
● Soft Gels
● Powders
● Capsules
● Tablets
● Liquids
● Chewables
● Gummies

Soft Gels
Soft gels are capsules with a gelatinous outer shell, usually used for oil-based
supplements like fish oil or vitamin E.
Advantages: Easy to swallow, potential for better nutrient absorption, masks unpleasant
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tastes. (This is our personal go to when it comes to taking supplements, this is because
its easy to take multiple at one time which reduces the overall friction of taking
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supplements)
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Limitations: Often made from animal-derived gelatin, may be more expensive.

Powders
Powdered supplements include a variety of nutrients and are meant to be mixed with
liquids or foods.
Advantages: Flexible dosing, economical for larger doses, good for those who struggle
with pills. Most powders are flavored which can be both an advantage and disadvantage
Limitations: Less convenient for on-the-go use, taste and texture may be off-putting to
some.

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Capsules
Capsules enclose their ingredients in a soluble container, which can be hard or soft.
Advantages: Often vegan-friendly, capsules typically hold bigger doses due to their size.
Limitations: Potentially difficult to swallow.

Tablets
Tablets are made by compressing the supplement ingredients into a small, hard disc.
Advantages: Long shelf life, can be split into smaller doses.
Limitations: May contain binders and fillers.
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Liquids
Liquid supplements are nutrients dissolved in a liquid form.
Advantages: Easy to swallow, quick absorption, flexible dosing, under the tongue dosing
is easier.
Limitations: Shorter shelf life, less portable, potentially strong taste.

Chewables & Gummies

Gummy supplements are chewable vitamins with a texture similar to gummy candies.
Advantages: Appealing and tasty, particularly for children.
Limitations: Often contain added sugars, colors, flavors, and may have less precise
dosing and is typically the most expensive kind of supplement.

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 Taking Supplements
Table Of Contents​
● Oral Consumption
● Sublingual Administration
● Injection

Oral Consumption (Normal)

This is the most common method of taking supplements and includes forms like tablets,
capsules, powders, liquids, and gummies.
These are ingested through the mouth and go through the digestive system where they
are absorbed into the bloodstream. All of the supplements in this guide will be oral
consumption supplements, we we wont label them.
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Sublingual Administration (under the tongue)

Sublingual (under the tongue) administration involves placing a supplement directly
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under the tongue, where it dissolves and is absorbed into the blood vessels lining the
mouth.
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This method can result in faster absorption into the bloodstream compared to oral
consumption, as it bypasses the digestive system.
It's commonly used for certain vitamins (like B12), herbal extracts, and minerals.

Injection
Some supplements are administered by injection, typically done in a clinical setting.
This method allows the supplement to be delivered directly into the bloodstream,
providing a quick and highly efficient absorption.
Injectable supplements are often used for nutrients that are not well absorbed orally or
when high doses are required.

Most over the counter supplements are not made for injection.

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 Supplement Absorption,
Bioavailability and Synergistic
Effect
Table Of Contents​
● Absorption
● Bioavailability
● Synergistic Effects

Absorption
Absorption in the context of dietary supplements refers to the process by which the
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body takes in and utilizes the nutrients contained in the supplement. When a
supplement is consumed, its nutrients must be absorbed through the gut lining into the
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bloodstream. The efficiency of this process can vary greatly depending on the form of
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the supplement, the presence of other nutrients or substances, and individual

differences in physiology.

Different supplements have different aborbitions, the dose of the active ingredient in a
supplement can influence absorption, as can the formulation. For example, fat-soluble
vitamins are best absorbed when taken with dietary fat, while some minerals are better
absorbed in chelated form.

For this reason if your taking a fat soluiable vitmin, we recommend consuming it with
butter, or olive oil is recommended if you want to get the most out of your supplement.

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Bioavailability
Bioavailability is a critical concept in understanding the effectiveness of supplements. It
refers to the proportion of a nutrient or bioactive compound that is absorbed from the
gastrointestinal tract and becomes available for use or storage in the body. Factors
influencing bioavailability include the chemical form of the nutrient, how the supplement
is processed, interactions with other nutrients or medications, and individual health
conditions.

Bioavailability is a pivotal factor in the efficacy of dietary supplements. It is the measure

of the extent and rate at which the active moiety of a supplement enters systemic
circulation, thereby accessing the site of action.
- For a nutrient to be absorbed, it first must be released from the supplement form
it's in – whether a tablet, capsule, liquid, or powder. This release is known as
disintegration and dissolution. If a supplement doesn't dissolve properly or within
a reasonable amount of time, it won't be absorbed effectively. The formulation's
ingredients and the manufacturing process can significantly influence these
stages.
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Synergistic Effects
Synergistic effects in supplements occur when two or more ingredients work together to
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produce a greater effect than would be expected from their individual effects. This can
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involve enhancing the absorption of a nutrient, complementing each other’s actions, or

even reducing potential negative side effects. A common example is the synergistic
relationship between vitamin D and calcium, where vitamin D enhances calcium
absorption in the body.

Some nutrients work together to achieve a common health goal. For instance, the
combination of magnesium, calcium, and potassium is beneficial for maintaining healthy
blood pressure levels. Each plays a role in vascular tone and electrolyte balance, which
are critical for heart health. Metabolic Cooperation: Some nutrients are involved in the
same metabolic pathways and can aid each other's effectiveness. B vitamins often act
in concert as coenzymes in metabolic processes like energy production. Deficiency in
one B vitamin can disrupt these pathways, so providing them together ensures
smoother functioning. Protective Interactions: Certain combinations can reduce the risk
of potential side effects. For example, vitamin E and selenium work together as
antioxidants, and the presence of one can help prevent the potential pro-oxidant effect
of the other in high doses.

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 Supplement Misconceptions
Table Of Contents​
● Supplements Aren’t Necessary If You’re Healthy
● Height Boosting Supplements
● Understanding the Role of Multivitamins
● Biotin For Hair Growth

Supplements Aren’t Necessary If You’re Healthy

This statement is a common misconception. While a balanced diet is the best way to get
the nutrients we need, there are circumstances where supplements can be beneficial
even for healthy individuals.

For instance nutrient absorption declines with age. As we age, our bodies become less
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efficient at absorbing nutrients. Supplements can help fulfill the body’s needs.
Supplementing with Vitamin D given limited sun exposure, especially in certain climates
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and lifestyles, Vitamin D supplements can be beneficial as it’s hard to get sufficient
amounts from food alone. For those with busy lives, you might not always manage to
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consume a balanced diet. In such cases, supplements can help fill nutritional gaps.

Many supplements in this guide like beta carotene can only achieve drastic results if
taken as a supplement in high doses.

Last supplements are useful for preventative health certain supplements, like omega-3
fatty acids, have potential benefits in preventative heart health, which can be valuable
even for those who consider themselves healthy.

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Height Boosting Supplements

Height is primarily determined by genetics, but nutrition plays a role during the growing
years. However, the effectiveness of "height boosting" supplements is highly debatable
and often unsupported by scientific evidence.

Growth period proper nutrition is essential during childhood and adolescence for
reaching genetic height potential, but after this period, supplements have little to no
effect on height. Things like calcium, vitamin D, magnesium all can play a small roll in
growing but once your done, taking height boosting supplements will no longer boost
your height.
These are important for bone health and growth in children and adolescents.
False Claims: Many supplements marketed for height increase lack scientific backing.
It's important to approach such products with skepticism and consult healthcare
professionals before use.

Understanding the Role of Multivitamins

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Multivitamins are dietary supplements containing a combination of vitamins, and

sometimes minerals and other ingredients.
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However, multivitamins are not worth the money in our opinion.

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Biotin For Hair Growth
Biotin, also known as vitamin B7, is often touted for its benefits in promoting hair growth,
and it's a common ingredient in many hair care supplements. However, biotin's effects
on hair growth are not as straightforward as some marketing claims might suggest.

Biotin is a coenzyme involved in various metabolic processes, including the production

of keratin, which is a protein that makes up hair, skin, and nails. While biotin deficiency
can lead to hair loss, such deficiencies are quite rare because biotin is widely available
in food, and the body requires only small amounts.
For individuals who are not biotin deficient, there is little scientific evidence to support
the idea that taking extra biotin will enhance hair growth or quality. Most people get
enough biotin from their diet, so supplementation isn't necessary and is unlikely to have
the promised effects on hair.

Infact biotin may have NEGATIVE SIDE EFFECTS. High levels of biotin in the body can
interfere with certain blood tests by binding to proteins in the blood that the tests are
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designed to measure, leading to potentially inaccurate results. This is particularly true

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for hormone tests and tests for heart health.

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Biotin supplements are often marketed with claims that they can promote hair growth,
but these claims are not well-supported by scientific evidence for people who have
adequate levels of biotin. It's also essential to consider the potential risks, such as lab
test interference. Before starting any new supplement regimen, including biotin,
consulting with a healthcare provider is advisable to assess individual needs and avoid
unnecessary supplementation.

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 Fat Soluble vs Water Soluble
Table Of Contents​
● Fat Soluable
● Water Soluble
● Non Classified

Fat Soluble Vitamins

Fat soluble vitamins are a group of vitamins that are stored in the body's fatty tissue and
liver and are absorbed along with fats in the diet. These vitamins are essential for
various bodily functions and include:

Vitamin A crucial for vision, immune function, and skin health. Found in foods like liver,
carrots, and leafy green vegetables.
Vitamin D: Important for bone health, immune function, and mood regulation. It can be
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synthesized in the skin in response to sunlight and is also found in fatty fish and fortified
dairy products.
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Vitamin E: Acts as an antioxidant, protecting cells from damage. It's present in nuts,
seeds, and vegetable oils.
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Vitamin K: Essential for blood clotting and bone health. Found in leafy green
vegetables, fish, meat, and eggs.

These vitamins are best absorbed when taken with a meal that contains fat.
Overconsumption can lead to toxicity due to their ability to be stored in the body.

Fat Soluble Vitmins On Our List :

Beta Carotene: A precursor to Vitamin A and is fat-soluble. It's known for its antioxidant
properties and is found in carrots, sweet potatoes, and other vegetables.

Lycopene: A fat-soluble antioxidant found in tomatoes, watermelon, and pink grapefruit.

It's known for its potential protective effects against certain types of cancers.

Astaxanthin: Another fat-soluble compound, it's a carotenoid found in certain algae and
seafood. It's known for its powerful antioxidant properties.

We use all three for skintone manipulation in the upcoming “The List” section.

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Water Soluble Vitamins
Water soluble vitamins are not stored in the body and are excreted in urine, requiring
regular intake through diet. They include:

Vitamin C (Ascorbic Acid): Important for immune function, skin health, and wound
healing. Found in citrus fruits, strawberries, bell peppers, and broccoli.
B Vitamins: A group of vitamins that play a role in energy metabolism, nerve function,
and the production of red blood cells. Includes:
- B1 (Thiamine)
- B2 (Riboflavin)
- B3 (Niacinamide)
- B5 (Pantothenic Acid)
- B6 (Pyridoxine)
- B7 (Biotin)
- B9 (Folate)
- B12 (Cobalamin)

These vitamins are found in a variety of foods, including whole grains, meats, legumes,
nuts, and fruits. Since they are not stored in the body, deficiencies can occur if dietary
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intake is inadequate.
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Water Soluble Vitamins On Our List:

Niacinamide (Vitamin B3): Water-soluble and essential for skin health, energy
metabolism, and nervous system function.

Vitamin B5 (Pantothenic Acid): A water-soluble B vitamin important for the metabolism

of food, as well as the production of hormones and cholesterol. We use it for acne
prevention

Potassium: While not a vitamin, it's an essential mineral that is water-soluble and crucial
for heart function and muscle contractions. We use it for debloating

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Non Classified
Supplements that don't fall into the conventional categories of fat-soluble or
water-soluble often include various herbal extracts, amino acids, minerals, and other
compounds. These supplements have unique properties and are used for a variety of
health-related purposes.

Other Supplements (Not Classified as Fat or Water Soluble)

Saw Palmetto: A type of palm used in supplements, often for prostate health and
balancing hormone levels. It's not classified as fat or water-soluble. We suggest using it
for hair loss prevention.

Glutathione: An antioxidant produced in cells, it's involved in tissue building and repair,
making chemicals and proteins needed in the body, and immune system function. It's
not typically categorized as fat or water-soluble in the traditional sense.

Hyaluronic Acid: Used mainly for its hydrating properties in skincare, it's also found in
the eyes and joints. Not a traditional water or fat-soluble nutrient.

Dandelion root: An herb used in various supplements and teas, known for its diuretic
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effects and liver support. It doesn’t fall into the fat or water-soluble categories.
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Creatine Monohydrate: Used to improve exercise performance and increase muscle

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mass. It's neither fat nor water-soluble.

Protein: Essential for muscle building, repairing tissues, and making enzymes and
hormones. Protein doesn't fall into these categories.

Glucosamine and Chondroitin: Often used for joint health, these compounds are part of
normal cartilage and aren't categorized as fat or water-soluble vitamins.

Chlorophyllin, is a derivative of chlorophyll, often used for its potential health benefits.
We use it for oder masking

Magnesium Glycinate: Magnesium glycinate is a form of the mineral magnesium.

Neither is specifically fat or water-soluble. We use it for improved sleep quality

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 Timing, Cycling, Tracking
Table Of Contents​
● Timing
● Cycling
● Tracking

Timing
Timing in the context of dietary supplements refers to the specific times of day or
intervals at which supplements are taken to maximize their effectiveness and
absorption. The timing can vary based on the type of supplement, individual goals, and
other factors like diet and lifestyle. For example, some vitamins are fat-soluble and are
best taken with meals to enhance absorption, while others might be more effective
when taken on an empty stomach. The timing can also be critical for supplements
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aimed at specific goals like muscle building or weight loss, where they might be taken
pre- or post-workout to optimize results. Understanding the optimal timing for each
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supplement ensures that you get the most benefit from your supplementation regimen.
For the supplements we suggest in this guide, timing has minimal effects on the
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benefits. We also talk about how often you should dose each supplement.

Cycling
Cycling refers to the practice of alternating periods of taking certain supplements with
periods of not taking them. This approach is often used to prevent the body from
adapting to the supplement, which can diminish its effectiveness over time. Cycling is
commonly associated with performance-enhancing supplements like creatine or certain
herbal supplements, but it can also apply to other types as well. The length of both the
supplementation and non-supplementation periods can vary and should be based on
the specific supplement's nature and the individual's response to it. Cycling helps in
maintaining the body's responsiveness to the supplement and can also reduce the
potential for side effects or dependency. For the supplements in this guide, cycling is not
needed.

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Tracking
Tracking involves monitoring and recording your supplement intake, including the types,
dosages, timing, and any effects or changes you notice. This practice is essential for
personalized adjustments, safety, effectiveness and goal alignment.

The best way to track you supplements is by getting pill containers.

There are 30 day supply ones, perfect for softgels like beta carotene, astaxanthin , and
saw palmetto.
Heres the link : CLICK ME

There are also bigger ones for capsules or high volumes like mega dosing B5.
Heres the link : CLICK ME

Implementing these practices in your supplement regimen can lead to more effective
and safer supplement use, tailored to your individual health needs and goals.
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 The List
Table Of Contents​
Again, were only covering over the counter non prescription supplements for male
aesthetics (Not Health)

● Hair
● Skintones, Tans & Coloring
● Skin + Acne
● Debloating
● Physique
● Height
● Body Odor
● Sleep

Hair
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Saw Palmetto
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Used to prevent hair loss by blocking DHT (dihydrotestosterone). Some studies suggest
that a 400mg dose may offer approximately half the effectiveness of finasteride (a
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prescription drug commonly used for DHT inhibition) with little to no side effects. We
recommend this for older men struggling with hairloss, who want one step below
finasteride.
Rating: ★★★★★★★☆☆☆
7/10
Dose 400 mg daily.
Link : CLICK ME

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Skintones, Tans & Coloring

Beta Carotene
Beta carotene is a carotenoid found in fruits and vegetables, particularly carrots, that
can give the skin a slightly orange or yellow tint when consumed in large amounts. It's
often associated with a healthy, natural-looking tan. We suggest all white men take this
in combination with Astaxanthin. (If you want glowing tan-looking skin year-round)
Rating: ★★★★★★★★☆☆
8/10
Dose: 25,000-100,000 IUS daily.
Link : CLICK ME
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Lycopene
Lycopene is a red pigment found in tomatoes and other red fruits. It's believed to have
antioxidant properties and can contribute to reddish skin complexion. We do not believe
white men should take this because it can give the appearance of rosacea but, this is
great for ethnic and darker men who seek to have a glowing skin tone.
Rating: ★★★★★★☆☆☆☆
6/10
Dose: 50-60 Mg Daily
Link : CLICK ME

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Astaxanthin
Astaxanthin is a carotenoid with antioxidant properties. It's believed to help protect the
skin from UV damage and may contribute to a healthy skin tone. We suggest all white
men take this in combination with beta-carotene. (If you want glowing tan-looking skin
year-round)
Rating: ★★★★★★★★☆☆
8/10

Dose: 24-36 Mg daily

Link : CLICK ME

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Glutathione
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Glutathione is often marketed for its skin-whitening effects. It's believed to lighten the
skin by converting melanin to a lighter color and deactivating the enzyme tyrosinase,
which helps produce the pigment. However, the effectiveness and safety of glutathione
for this purpose are subjects of ongoing research and debate in the medical community.
We suggest those with extremely dark skin wanting a lighter skintone take glutathione.
As well as those who want a pale appearance supplement with Glutathione
Rating: ★★★★★★☆☆☆☆
6/10

Dose: 1000-2000mg Daily

Link : CLICK ME

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23
Skin + Acne

Skin
Hyaluronic Acid
Hyaluronic acid is a natural substance found in the skin that helps retain moisture,
making it a popular choice for improving skin hydration.
Rating: ★★★★★☆☆☆☆☆
5/10
Dose: Typically, 100-200 mg daily
Link : CLICK ME

Acne
Niacinamide (Vitamin B3)
Niacinamide is a form of vitamin B3 that can help improve the appearance of
acne-prone skin by reducing inflammation and regulating sebum production.
Rating: ★★★★★★☆☆☆☆
6/10
@

Dose: Typically, 500-750 mg daily

Link : CLICK ME
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Vitamin B5 (Pantothenic Acid)

Vitamin B5, also known as pantothenic acid, is sometimes suggested as a supplement
for acne management. It may help regulate sebum (oil) production, which can contribute
to acne. There has been alot of controversy surround this “Mega Dose” advice we are
going to give so do your own research and contact your doctor. With that being said
considering vitamin B5 is a water soluble vitamin, there are less risks of health
problems. Things like losing hair when using heat related products are a possible side
effect due to the reduction of oil.
Rating: ★★★★★★★★☆☆
8/10
Dose: The recommended dose is around 500 mg daily but for mega dosing and
complete acne prevention 1-5 gram daily. If you do decide to mega dose, start with one
gram and progressively take more over the span of weeks. It's important to consult with
a healthcare professional for guidance. Mega-dosing should be approached with
caution and under professional supervision.
Link : CLICK ME

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Debloating
Potassium
Potassium is an essential mineral and electrolyte necessary for various bodily functions,
including nerve signal transmission and muscle contraction. It plays a crucial role in
maintaining heart health and regulating blood pressure. Potassium is also vital for
proper cell function and fluid balance in the body. It's commonly found in foods like
bananas, spinach, and potatoes. Potassium can be used to maintain a 3:1 potassium to
sodium ratio thus debloating your face.

Rating: ★★★★★★★☆☆☆
7/10

Dose: 500 mg daily

Link : CLICK ME
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El
ite

Dandelion Root
Dandelion is a widely used herbal supplement known for its diuretic properties and
potential liver health benefits. The leaves and roots of the dandelion plant are used for
medicinal purposes. It's often utilized in traditional medicine to support digestion, reduce
water retention, and promote liver detoxification. We will not provide a dose because
there are better ways of debloating. Like taking a multi vitamin diuretic such as “defined”
by 1stman

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25
Physique

Creatine Monohydrate:
Creatine is one of the most researched and widely used supplements for muscle growth and
strength. It helps increase the body's ability to produce energy during high-intensity,
short-duration activities like weightlifting and sprinting.
Rating: ★★★★★★★★☆☆
8/10
Dose: Typically, a loading phase of 20 grams per day for 5-7 days, followed by a maintenance
dose of 5-7 grams per day.
Link : CLICK ME
@
El

Protein (Whey Protein, Casein, or Plant-Based):

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Protein is essential for muscle repair and growth. Whey protein is quickly absorbed and is often
used post-workout, while casein protein provides a slow-release of amino acids and can be
taken before bedtime. Plant-based protein sources like pea, rice, or hemp protein are suitable
alternatives for vegetarians and vegans.
Rating: ★★★★★★★☆☆☆
7/10

Dose: The recommended protein intake varies, but around 1.2 to 2.2 grams of protein per
kilogram of body weight per day is a common guideline.
(No link because there are so many different kinds of protein powder)

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26
Horrible Mentions:
While there are various supplements available in the market, not all of them are equally effective
or worth considering for muscle building. Here are a couple of supplements often mentioned but
may not provide significant muscle-building benefits:

1. Caffeine:
Caffeine is a stimulant commonly found in pre-workout supplements. While it can improve
energy and focus for workouts, it doesn't directly contribute to muscle growth.

2. A Good Preworkout:
Some pre-workout supplements contain a mix of ingredients, including caffeine, creatine, and
amino acids. While they can enhance workout performance, their direct impact on muscle mass
may be limited.

Other Mentioned Supplements (Not Highly Effective for Muscle Growth):

While there are numerous supplements and compounds that have been studied for their
potential impact on muscle growth, not all of them have shown significant results. Here are a
few examples:

- Essential Amino Acids (EAAs)

- Injectable Carnitine
@

- L-Arginine:*
- Glutamine
El

- Beta-Alanine
ite

- HMB (Beta-Hydroxy Beta-Methylbutyrate)

- Citrulline
- BCAAs (Branched-Chain Amino Acids)
- Tribulus Terrestris
- D-Aspartic Acid
- ZMA (Zinc, Magnesium, Vitamin B6)
- Nitric Oxide Boosters
- Deer Antler Velvet
- GABA (Gamma-Aminobutyric Acid)
- Fenugreek
- L-Carnitine
- MCT Oil (Medium-Chain Triglycerides)

In our opinion, when it comes to building muscle, creatine and protein powder are among the
most cost-effective and well-supported supplements. They have consistently demonstrated their
effectiveness in promoting muscle growth and recovery.

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Height
Glucosamine and Chondroitin:

Glucosamine and Chondroitin are commonly associated with joint health. While they
may not directly increase bone or height growth, they can contribute to how tall you are.
This is a uncommon supplement but they work by adding space inbetween your
cartilage. This helps you maintain your morning height.
If you didn't know already, you shrink 1.5-.5 inches from the time you wakeup to the time
you sleep. Theoretically if you take glucosamine and chondroitin, you will be 1 inch
“taller” than everyone else at night because you maintain your height and everyone else
shrinks. Most people will retain about 3/4ths of an inch using this supplement
Rating: ★★★★★★★★☆☆
8/10
Dose: 1100 + 1100 mg daily. Make sure your getting an equal dose of both glucosamine
and chondroitin, the blend linked below has both.
Link : CLICK ME
@
El
ite

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28
Body Oder
Chlorophyllin
Chlorophyllin is derived from chlorophyll, a green pigment found in plants. It is
sometimes used as a supplement for its potential odor-neutralizing properties.
Chlorophyllin is believed to help reduce body odor and bad breath by neutralizing
odorous compounds.
Its results can vary among individuals.
Rating: ★★★★★☆☆☆☆☆
5/10

Dose: The recommended dose of chlorophyllin can vary depending on the product and
its intended use. It's essential to follow the manufacturer's instructions when taking
chlorophyllin supplements.

Please note that while some people may find chlorophyllin helpful in managing body
odor, individual responses can differ, and its effectiveness may not be as significant as
other hygiene practices and products like antiperspirants and deodorants. Always
consult with a healthcare provider before starting any new supplement regimen.
@
El
ite

Anti Aging

We could go into all the anti aging supplements out, but there is already an extensive,
expensive protocol available for free. The protfcal is called “project blueprint by bryan johnson”
his protocol involves 48 supplements and also includes other antiaging routines.
Heres the link if your interested : CLICK ME

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Sleep

Magnesium Glycinate
Magnesium glycinate is a form of magnesium that is bound to the amino acid glycine.
This formulation is often used in supplements due to its high bioavailability and less
laxative effect compared to other forms of magnesium. It is known for its calming effects
on the brain and is commonly used to improve sleep quality. Magnesium plays a role in
over 300 enzyme reactions in the body and is crucial for muscle and nerve function,
blood glucose control, and blood pressure regulation. It is also touted for its benefits in
stress reduction and mood stabilization.
Rating: ★★★★★★★★☆☆
8/10
Dose: The recommended dietary allowance (RDA) for magnesium varies by age and
gender, but generally, it is about 400-420 mg per day for men
Magnesium glycinate supplements are often used in doses ranging from 100-350 mg for
sleep and relaxation purposes.
@

There are alternative options like melatonin,

El
ite

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30
 Sourcing & Ingredient Labels
Table Of Contents​

● Sourcing
● Ingredient Labels
● 3rd Party Testing
● Supplement Checker

Sourcing
Sourcing can significantly impact the effectiveness of dietary supplements. The
environment where raw materials are grown or produced can influence the presence
and concentration of active compounds, due to factors like soil quality, climate, and local
farming practices. For example, let's consider the sourcing of herbs used for their
medicinal properties. The potency of an herb can vary greatly depending on its origin.
Certain geographical regions might offer optimal conditions for a particular herb to
@

accumulate its active constituents. These conditions include the region's climate, the
soil's mineral content, the altitude at which the herb is grown, and even the specific
El

methods of harvesting and processing. Take, for instance, the herb Turmeric, known for
its active compound curcumin.
ite

Turmeric sourced from the Indian subcontinent, particularly from regions with a long
history of turmeric cultivation, may have higher levels of curcumin compared to those
grown in less traditional settings. This is due to the combination of ideal growing
conditions and centuries of agricultural practices fine-tuned to produce high-quality
turmeric.
We believe using big reliable brands is the easiest way to confirm your getting a reliable
source. This is because most big brands are pressured to do more quality control,
recards, 3rd party testing and precautions compared to undiscovered, no name brands.

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31
Ingredient Labels
Ingredient Labels provide crucial information about what is in a supplement.
Understanding these labels is key to ensuring that you are consuming safe and effective
products.

Ingredient labels typically include: Example:

Active Ingredients L-theanine, melatonin

Ingredient Quantities L-theanine 200 mg, melatonin 5 mg per

serving

Excipients or Fillers Microcrystalline cellulose, silicon dioxide

(used as a flow agent)

Allergen Information Contains no soy, dairy, or nuts.

Manufactured in a facility that processes
wheat.
@

Certifications and Claims Non-GMO, organic, or gluten-free

certifications.
El
ite

Supplement blends, often labeled as "proprietary blends," are common in the

supplement industry. Manufacturers of these blends claim they use a unique
combination of ingredients to achieve a specific health benefit. However, the exact
amounts of each ingredient are not always disclosed. Instead, the total amount of the
blend is listed, without specifying how much of each ingredient the blend contains.

We believe this is a HUGE issue, for many reasons

#1: Uncertain Dosage: Without individual quantities listed, consumers can't be sure
they're getting an effective dose of any of the included ingredients. This could potentially
lead to not experiencing the desired effects of the supplement.

#2: Risk of Under-Dosing: Companies might include a beneficial ingredient that

consumers are specifically looking for, but the amount might be too small to have any
therapeutic effect.

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#3: Inability to Track Nutrient Intake: For those who need to monitor their intake of
certain nutrients closely, such as athletes or individuals with specific health conditions,
the lack of detailed information can disrupt their dietary management.

#4: Value for Money: It's difficult to assess the value of a product without knowing the
concentration of its active ingredients. Consumers may not be getting their money's
worth if the beneficial ingredients are present in minimal amounts.

For these reasons, it's often advised to choose supplements that provide a transparent
ingredient list with specific quantities. This allows consumers to make informed
decisions based on their health needs, avoid unwanted ingredients, and combine
supplements safely. It also helps ensure that they're investing in a product that is likely
to be effective. Before purchasing or taking any supplement, it's always best to consult
with a healthcare professional, especially if there are specific health concerns or
conditions to consider.
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ite

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33
3rd Party Testing
3rd Party Testing involves having an independent organization test a supplement to
verify its purity, strength, and composition.
This testing is crucial because it ensures product quality and safety.

While 3rd party testing adds a layer of trust, consumers should still exercise caution and
look beyond the seal of approval. Reviewing the full test results, when available, and
understanding what the tests cover can provide deeper insights into the quality of a
supplement. It's also worth noting that even with 3rd party testing, individual responses
to supplements can vary, and what works for one person may not work for another.
Therefore, alongside checking for 3rd party testing, consumers should also consider
their health needs, consult with healthcare professionals, and consider the body of
scientific evidence supporting a supplement's use.

Most people will not take the time to review 3rd party lab tested certificates, and for
most supplements it probably isnt even worth the time, but if you really care about your
sourcing double checking the 3rd party testing legitimacy is essential.
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El
ite

Supplement Checker
Supplement Checker tools are designed to help consumers verify the contents and
quality of their supplements.
Before purchasing a supplement make sure to check google or amazon for the reviews.

The supplement checker websites we recommend are

Labdoor
LINK

Examine
LINK

Consumer Lab
LINK

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 The End
____________________________________________________________________________

More guides will be coming soon and we're going to continually pump out better and better stuff.

Do not waste this information!

@
El
ite

We will be updating this book and eventually, so stay tuned.

_______________________________________________________________________________

We are not responsible, nor reliable for any misuse or abuse of any products listed in this guide. We are not sponsored by any products in
this guide.

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35