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Creatine is a substance that our body naturally produces via amino acids from our diet. Most people will create 2-3 grams of creatine per day on their own.  

Pharmaceutical Grade Creatine Monohydrate combined with strength training has been proven to increase muscle performance and strength, increase muscle mass, improve bone density, improve functionality and speed up our rate of recovery.

It is highly beneficial for individuals over the age of 40 to supplement with Creatine to help prevent Sarcopenia (age related muscle loss), osteoporosis and to create a systemic anti-inflammatory reaction in the body.

Optimum dosage: 3-5 grams/day

Creatine does not impose adverse effects on the kidneys and/or liver and does not need to be cycled. Be sure to tell your physician you are taking creatine monohydrate and request to have your Cystatin C levels checked. Cystatin C is a protein in the blood that indicates kidney function and is not influenced by muscle mass or the use of creatine monohydrate.  It is a useful marker when other kidney tests such as creatinine are less reliable.

The New Zealand government prohibits the use of herbicides, pesticides and antibiotics. Additionally, growth hormones used to increase milk production in cows, are illegal in New Zealand. Finally, cows in New Zealand are able to be pastured year round.

 Whey protein isolate is a byproduct of cheese, it is what remains after milk has been curdled and strained and the fat and lactose have been removed.

Whey protein isolate is preferred over whey protein concentrate because it contains more protein and digests quickly, this helps with muscle repair and growth after exercise. Because it is lactose-free, whey protein isolate is an excellent choice for people who have trouble digesting dairy. 

 Whey protein isolate is high in branched-chain amino acids, specifically leucine, which promote muscle growth. Whey protein isolate also significantly increases our insulin levels, glucose dependent insulinotropic polypeptide and GLP-1. 

We suggest the use of whey protein isolate following a strength training session to boost insulin levels; insulin increases muscle protein synthesis, decreases muscle breakdown and enhances muscle growth. This is exactly what we want when it comes to building and/or preserving muscle mass and strength.

We do however, discourage people from relying on whey protein isolate as a primary source of protein due to its insulin spiking capabilities. Instead, use it for what it is...an ergogenic aid.

 Magnesium is an essential mineral that plays a key role in muscle health; it plays a pivotal role in protein synthesis.  It's involvement in RNA synthesis, ribosomal stabilization and activation of the mTOR signaling pathway highlights its importance in maintaining muscle health. 

Given our age-related decline in protein synthesis, ensuring optimal magnesium levels is key to addressing muscle degeneration and sarcopenia in elderly individuals. 

Human studies have also found that a higher magnesium intake is associated with higher bone mineral density, skeletal muscle mass and power in women of all ages.

Optimal dosage: 200-400 mg/day

Myo-Inositol is a type of sugar made in the body by our liver and kidneys. It can also be found in food; however, diets high in sugar can inhibit inositol availability.

Myo-Inositol is essential for several different cellular processes. It acts as a messenger for our cells and helps with functions such as regulating insulin and binding neurotransmitters. 

Myo-Inositol supplementation can help lower our insulin levels by making our body more sensitive to the insulin we make; when we are insulin sensitive, we secrete less insulin. Being insulin sensitive equates to less inflammation and better metabolic health. 

Improvements when supplementing with myo-inositol have been seen in adults with metabolic dysfunction such as type 2 diabetes, gestational diabetes, postmenopausal women and in women with PCOS.  The supplementation of myo-inositol has also been proven to be useful when managing subclinical hypothyroidism conditions.  

Optimum dosage: 4 grams/day

 Dihydroberberine is an enhanced form of berberine.  While berberine has been appreciated for its ability to support blood sugar control and metabolic health, it often doesn’t absorb well and doesn’t stay in the body for long. 

Dihydroberberine addresses these issues by being more easily absorbed and remaining active longer, leading to better results even with smaller doses. 

Studies show that a 100mg dose of Dihydroberberine produced significantly greater plasma concentrations when compared to 500mg of Berberine

Like normal Berberine, Dihydroberberine also works as a potent AMPK Metabolic activator meaning it may help with metabolism.

Since Dihydroberberine is effective in much lower doses, users are dramatically less likely to experience GI side effects when compared to a berberine supplement.

Magnesium is essential in regulating insulin signaling pathways and is necessary for adequate insulin receptor activity. It plays a significant role in improving insulin sensitivity.

Having suboptimal levels of magnesium makes it difficult for the body to use insulin effectively and increase our risk of developing insulin resistance.

Magnesium supplementation has demonstrated improvements in glucose metabolism, fasting insulin and HOMA-IR levels within 12 weeks. 

 Magnesium supplementation is also associated with improved arterial oxygen saturation levels. 

Optimal dosage: 200-400 mg/day

 Human studies suggest that optimal concentrations of both vitamin D and vitamin K are beneficial for bone health.  

 Combined administration of vitamin D3 and vitamin K2, when compared to calcium lactate supplementation, has been found to increase the bone mineral density of the lumbar spine in postmenopausal women with osteoporosis. 

 If you don’t consume 8 oz. of fatty fish per week, you may want to consider supplementing with an Omega-3 supplement like fish oil or krill oil.

We tend to prefer krill oil as it does not have a fishy after taste, contains a naturally occurring antioxidant called astaxanthin and is more readily absorbed than fish oil.

Optimum Dosage: 500 - 1000 mg/day

 Magnesium is an essential mineral that plays a key role in bone health. 

Human studies have found that a higher magnesium intake is associated with higher bone mineral density, skeletal muscle mass and power in women of all ages.

Optimal dosage: 200-400 mg/day