Supplements
Review supplement types such as B12, D3, algal omega-3, and creatine with dosage, timing, toxicity, and brand examples.
Essential
Cyanocobalamin or methylcobalamin
Dose: 50-100 mcg daily or 1,000-2,000 mcg twice weekly for maintenance
When: Any time of day, with or without food; morning or early afternoon if high doses feel stimulating.
Popular brands: Deva, Solgar, Nature Made
Conditional
Lichen-derived cholecalciferol for vegan D3
Dose: Common maintenance range is 1,000-2,000 IU daily, adjusted to blood levels and clinician advice.
When: Take with a meal that contains fat to improve absorption.
Popular brands: Sports Research Vegan D3, MaryRuth's, Vitashine
Conditional
Algal oil DHA and EPA
Dose: 250-500 mg combined DHA/EPA daily for general support.
When: Take with a fat-containing meal; refrigerating capsules may reduce algae burps.
Popular brands: Nordic Naturals Algae Omega, Ovega-3, Deva
Performance
Plain creatine monohydrate powder
Dose: 3-5 g daily; loading is optional and not required for most people.
When: Any time daily; consistency matters more than timing. Taking with a meal can reduce stomach upset.
Popular brands: Creapure suppliers, Optimum Nutrition, BulkSupplements