Scientific Health Advice
- If you're obese, lose weight.
- Consume more ω-3, vitamin D, and zinc supplements.
- Consume less salt.
- If you're male, consider selenium supplements
- If you're trying to put on muscle, take creatine supplements
- If you're past middle-age, you should do a couple hours of cardio each week.
This advice comes from other pages on this site:
Too much zinc vitamin D Vitamin D, zinc Zinc, or selenium Selenium is toxic. Nutrition labels usually say what % of a nutrient's daily value (DV) the food or supplement provides. The FDA also provides tolerable upper intake levels (UL) which are the maximum daily intake unlikely to cause adverse health effects. For convenience, I've converted these ULs into percents of DVs. You should avoid taking more than this.
|Nutrient||Upper Intake Level|
ω-3 consumption has no daily value defined by the FDA but they suggest not consuming more than 3g per day.
I couldn't find any recommended creatine doses, but there's no good reason to take more than 5g per day if maximizing strength is your goal.