Common Ingredients in Over the Counter Supplements & How to Make Your Own

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The supplement companies sell you sweet lies for your sweet cash

You do not need to go to GNC buy $200-300 worth or more supplements sold by needle warriors and athletes that probably don’t even use it. Here I’m going to discuss these things you can buy on Amazon, bulk stores, or sometimes even generic grocery stores and make your own pre workout, post workout, etc. So let’s get into it.

Making Your Own T Booster

Testosterone boosters are basically all garbage compared to pro hormones, SARMs and especially steroids. If you legitimately have low T levels go get tested by your doctor and he’ll prescribe you TRT or legal testerone to inject to raise levels. However for most young men you won’t be prescribed it and it also can be excessive. So here are some natural supplements you can take to raise your T levels.

D-Aspartic Acid:

Common ingredient in T boosters. Although studies are actually mixed on if this amino acid actually raises T levels or not. Some studies have shown it raises T levels by 42% and others by 22%. It does not appear to have an effect on already active men or improve performance or gains in these men. A typical dose of this amino acid is 3 grams daily for a 90 day cycle more than that can actually lower testosterone.

You can buy it on Amazon for around $23.

My recommendation if you’re an healthy and active young man skip this one. It’s not going to have much of an affect.

Vitamin D:

Vitamin D in it’s D2 and D3 form may have a noticeable improvement on muscle mass and lean mass according to studies. However if you go overboard on multivitamins you’ll just have expensive piss or even get sick.


750mg daily of magnesium may have an effect on raising testosterone levels. You can also buy magnesium over the counter. Low magnesium levels in the body can create lower T levels.


If you are zinc deficient then supplement with 30 mg daily may improve T levels but in men without zinc deficiencies it may not work.

Korean Red Ginseng:

Actually proven to have health benefits beyond just improving fertility, erectile dysfunction and raising T levels. 1-2 grams of the raw root or 200-400mg of the extract daily will be beneficial.

Again rather cheap I found one on Amazon for $15.


Is found in celery, brocolli, etc. Its basically a natural anti-estrogen. Also very healthy for the cardiovascular system. 100-300 mg daily for supplementation but if you eat plenty of fresh green vegetables then perhaps it’s not needed. You can find the powdered form on Amazon with varying prices. Often you can see it mixed with other similar compounds.


Fenugreek has been shown to have some pretty decent benefits I’ve discussed it prior. 500-600 mg daily.

I found some on Amazon for cheap.

Horny Goat Weed:

Mostly just used for erectile dysfunction purposes. 6-15 g a day. You can get this OTC I believe.

There you go, buy these ingredients in bulk from amazon and supplement daily. I guarantee it’ll be cheaper than buying a $50-100 T booster that lasts for a month or so with filler ingredients.

My recommendation if you feel you have low T is to go see a doctor. If you really feel low T take a multivitamin with zinc and magnesium, maybe get some fenugreek and ginseng. Which can equate to basically eating healthy, sleeping properly, being active, losing fat, etc.

Making Your Own Pre-workout

Most preworkouts are some amino acids, a helluva lot of caffeine, maybe some creatine, sugar and flavoring (usually) and Vitamin B12. Basically you can get the same benefit by taking creatine with an energy drink.


  • Caffeine: 100-200mg
  • Vitamin B12: most people absorb most of their Vitamin B12 from diet. In fact only a marginal amount is absorbed from any B12 supplementation. 500 mcg equates to 10 mcg absorbed by the body.
  • Creatine: 5g before working out. Some suggest after working out. And loading on creatine for a few days first. I’m not a huge fan of creatine personally.
  • BCAAs: branch chain amino acids. Alot of people take these pre workout and alot of pre workouts have them. They can also be found in alot of supplements already such as whey protein.

What’s my honest opinion? Drink a black coffee and eat an apple before working out. If you need extra boost of energy it’s not good for you but a Cola may help or an energy drink (sugar free would be best but alot of people hate artificial sweeteners).

My preworkout is usually coffee and getting off my lazy ass.

Making Your Own Post-workout

Most of these are just BCAAs. I’ve never used a post workout in my life. Honestly I’ve found the best post workout is a good meal or regular protein shake with a bit of rest.

Making Your Own BCAA formula

Most BCAA supplements consist of things like L-Leucine, L-Valine, L-Isoleucine, Beta Aline etc. You can buy these in bulk all mixed together for rather cheap.

Here’s one bulk site. And one from Amazon. Personally I don’t take BCAAs.

You can find a lot of BCAAs in alot of whey protein supplements.

Weirdest But Cheapest Supplement: Sodium Bicarbonate or Baking Soda

Baking soda is known to clear out lactic acid (a natural buffer) to restore an optimal pH which decreases fatigue and improves performance. However, further research is needed to investigate its effect further. 90-135 mg/lbs of body weight is the recommended dose taken 60-90 mins prior to working out. Although you should start small work your way up to this the effect it has on your stomach won’t be pleasant if you go balls to wall.


Supplement companies after scamming natty lifters

Most supplements can not and will not ever not in a million years be more effective than anabolic steroids. And most of them you can make yourself or take yourself without spending a fortune at GNC. What’s more if you have a healthy diet and active lifestyle most of them become unnecessary. I don’t use any supplements personally besides whey protein and a multivitamin here and there.

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