50 milligrams of Niacinamide
50 milligrams of D-pantothenic Acid
.5 milligrams of Folic Acid
500 milligrams of vitamin C
400 international units of vitamin D
400 international units of vitamin E
20 milligrams of iron
200 milligrams of calcium
100 milligrams of magnesium
50 milligrams of potassium
10 milligrams of zinc
25 micrograms selenium
25 micrograms chromium
You’ll note there are no megadoses here. Though most go beyond the RDA’s, these are still
relatively small dosages and certainly not excessive. You should be able to find a vitamin or devise
a program that will provide them quite easily.
You’ll also note that I provide for the use of a number of “antioxidants.” They include vitamins
like E and C and selenium and beta-carotene. These antioxidants have been the focus of a number
of studies over the last decade, and there’s strong evidence that they can contribute mightily to
overall health and longevity. In addition, and especially important to the bodybuilder, is the
role antioxidants can play in reducing fatigue and the breakdown of muscle tissue during exercise
and aiding recovery.
The enemy here, and the focus of antioxidant use, are substances in the body known as
“free radicals.” Free radicals consist of highly reactive molecules that possess unpaired electrons.
These radicals play a big role in the normal metabolism of food and the use of energy resources
during exercise.
But it’s also strongly suspected that they react with the components of body cells in a way
that leads to molecular damage and the death of vital cells and, eventually, to aging and death
itself. Chemical reactions involving free radicals in the body have been implicated in causing or
contributing to cancer, atherosclerosis (hardening of the arteries), hypertension, Alzheimer’s
disease, immune deficiency, arthritis, diabetes, Parkinson’s disease, and various other diseases
linked with the aging process. Studies, to this date, strongly show that antioxidants can protect
the body from the high free radical concentrations that may lead to these diseases.^13
In fact, data from recent studies has strongly supported the role antioxidants play as protective
agents in the creation of cancer,14,15,16 heart disease17,18,19 and limiting the effects of aging.^20
Administration of antioxidants like vitamins C, E and A has also been found useful for preventing
post-surgery complications in hospital patients.^21
SUPPLEMENTATION 53