The biggest problem in the supplement industry – under dosing. Under dosing supplements, is defined as not including enough of a certain ingredient to provide an ergogenic, or positive associated benefit of that product. As a consumer, this can be extremely alarming, since most products sold today, do not fulfill their intended benefit due to the lack of active ingredients. We’ve put together a guide with the most popular supplements and their correct dose, based on clinical research with evidence based outcomes.
What Does Clinical Dose Mean?
It’s important to note, that dietary supplements are not FDA approved or indicated to treat the following symptoms. Clinical studies have shown positive benefits, associated with their investigated indications and the corresponding dose, yet have not been FDA approved for therapeutic use. The clinical dose indicates the corresponding dose used in clinical studies to investigate positive effects. When you're researching a supplement for a specific use, its important to purchase a product that has the correct clinical dose, in order to derive any positive benefits for that specific intended use.
The table below provides the correct clinically effective dose, used for an intended purpose or indication, according to clinical trials and scientific reviews
SUPPLEMENT | CLASS | INDICATION | DURATION | DOSE |
A | ||||
Acai | Red Superfruit | Anti-Aging | 12 WK | 320mg |
Apple Cider Vinegar | Red Superfruit | Anti-Bacterial Effects | 12 WK | 500mg |
Ashwagandha | Adaptogen | Stress and Anxiety | 8 WK | 300-600mg |
Testosterone Improvement | 8 WK | 600mg | ||
Sleep Quality, Sleep Latency, Insomnia [R] | 10 WK | 300mg | ||
Athletic Performance | 8 WK | 500-600mg | ||
Cognitive Support [R] | 8 WK | 600mg | ||
Astragalus | Adaptogen | Anti-Aging | 16 WK | |
Heart Health | 2 WK | 7.5g | ||
Kidney Health | 4 WK | 15g | ||
B | ||||
Bacopa Monnieri | Herb | Cognitive Function And Memory | 12 WK | 300mg |
BCAA | Amino Acid | Peak Power Increase | 10 WK | 12g |
Body Recomposition | 8 WK | 14g | ||
Muscle Strength | 8 WK | 6g | ||
Exercise Recovery | 4 WK | 16g | ||
Beet Root | Red Superfruit | Endurance Capacity | 1 WK | 500mg |
Improves Focus | 1 WK | 140mg | ||
Blood Pressure | 1 WK | 500mg | ||
Cognitive Performance | 2 WK | 250mg | ||
Beta-Alanine (Carnosyn) | Amino Acid | Endurance | 6 WK | 6g |
Workout Volume | 4 WK | 6.4g | ||
Peak Power | 8 WK | 3.2g | ||
Betaine | Modified Amino Acid | Workout Volume | 6 WK | 2.5g |
Body Composition | 6 WK | 2.5g | ||
Beta-hydroxy-beta-methylbutyrate (HMB) | Amino Acid | Body Composition | 12 WK | 1g |
Peak Power | 12 WK | 1g | ||
Aerobic Capacity | 12 WK | 1g | ||
Bilberry | Red Superfruit | Heart Disease | 12 WK | 500mg |
Blood Pressure | 6 WK | 500mg | ||
Cholesterol | 6 WK | 500mg | ||
Body Composition | 5 WK | 500mg | ||
Blood Sugar | 12 WK | |||
Blueberry | Red Superfruit | Blood Sugar | 12 WK | 500mg |
Positive Mood State | 12 WK | 500mg | ||
Memory | 12 WK | 500mg | ||
Bromelain | Plant Compound | Knee Pain Inflammation | 12 WK | 400mg |
Vitamin B1 (Thiamine) | Vitamin | |||
Vitamin B2 (riboflavin) | Vitamin | |||
Vitamin B3 (Niacin) | Vitamin | |||
Vitamin B5 (Pantothenic Acid) | Vitamin | |||
Vitamin B6 | Vitamin | |||
Vitamin B7 (Biotin) | Vitamin | Hair And Nail Growth | 24 WK | 2500mcg |
Vitamin B9 (folate) | Vitamin | |||
Vitamin B12 | Vitamin | |||
C | ||||
Caffeine | Stimulant | Anerobic Capacity | 1 day | 240mg |
Power Output | 1 day | 200mg | ||
Fat Oxidation | 4 WK | 300mg | ||
Carnitine | Amino Acid | Anerobic Running Capacity | 8 WK | 4.5g |
Weight Loss | 8 WK | 2g | ||
Cognitive Function | 12 WK | 2g | ||
Camomile | Herbal | |||
Chlorella | Super Green | Immune Health | 4 WK | 6g |
Chronic Pain | 8 WK | 10g | ||
Blood Pressure | 6 WK | 5g | ||
Anti-Aging | 6 WK | 6.3g | ||
Citrulline Malate | Amino Acid | Exercise Recovery | 1 WK | 8g |
Muscle Endurance | 1 WK | 8g | ||
Work Capacity | 1 WK | 5g | ||
Muscle Strength | 1 Day | 8g | ||
Power Output | 1 Day | 8g | ||
CLA | Fatty Acid | Increase In Lean Mass | 7 WK | 5g |
Body Fat Reduction | 24 WK | 3.2g | ||
Collagen | Protein | Joint Pain | 12 WK | 10g |
Osteoarthritis | 36 WK | 10g | ||
Coenzyme Q10 | Vitamin/Antioxidant | Heart Health | 8 WK | 100-300mg |
Peak Power Output | 6 WK | 300mg | ||
Reduces Muscle Damage | 4 WK | 300mg | ||
Cranberry | Red Superfruit | Urinary Tract Infections | 12 WK | 500-1500mg |
Creatine | Amino Acid | Power Output | 12 WK | Loaded 3g |
Anerobic Running Capacity | 2 WK | Loaded 3g | ||
Lean Muscle Mass | 8 WK | Loaded 3g | ||
D | ||||
Diindolymethane | Plant Compound | Balances Estrogen Levels | 8 WK | 50-300mg |
PMS Symptoms | 8 WK | 200mg | ||
Vitamin D3 | Vitamin/Antioxidant | Improves Immunity | 16 WK | 1200 IU |
Depression | 12 MN | 3-5000IU | ||
Seasonal Affective Disorder | 4 WK | 3500IU | ||
E | ||||
Echinacea | Herbal | Improves Immune Health | 4 WK | 300-500mg |
Elderberry | Red Superfruit | Improves Severity Of Flu Symptoms | 1 WK | 300mg |
Eleuthero | Adaptogen | Reduces Chronic Fatigue | 8 WK | 400mg |
Endurance Capacity | 2-8 WK | 300mg-800mg | ||
Reduces Stress And Anxiety | 8 WK | 400mg | ||
F | ||||
Fenugreek | Herbal | Testosterone Production | 8 WK | 500mg |
Increases Strength | 8 WK | 500mg | ||
Improves Body Composition | 8 WK | 500mg | ||
Fish Oil | Fatty Acid | Aids Weight Loss | 12 WK | 500mg |
Eye Health | 12 WK | 500mg | ||
Reduces Depression | 12 WK | 500mg | ||
Heart Disease | 12 WK | 800mg | ||
Rheumatoid arthritis | 12 WK | 1000mg | ||
Joint Pain | 16 WK | 1000mg | ||
Flaxseed | Fatty Acid | Cardiovascular Health | 12 WK | 4g |
Forskolin | Herbal | Body Fat | 12 WK | 250mg |
Natural Testosterone Production | 12 WK | 250mg | ||
G | ||||
Garcinia Cambogia (Hydroxycitric acid) | Herbal | Weight Loss | 24 WK | 500mg |
Guarana | Stimulant | Weight Loss | 8 WK | 240mg |
Ginkgo | Herbal | Memory | 8 WK | 180mg |
Cognitive Performance | 24 WK | 240mg | ||
Grape Seed Extract | Fatty Acid | Blood Pressure | 12 WK | 800mg |
Blood Flow | 8 WK | 400mg | ||
Brain Health | 12 WK | 250mg | ||
Kidney Health | 24 WK | 2g | ||
Goji | Red Superfruit | Eye Health | 12 WK | 300mg |
Blood Sugar Regulation | 12 WK | 300mg | ||
Green Coffee Bean | Thermogenic | Weight Loss | 12 WK | 200mg |
Green Tea | Thermogenic | Anti-A nxiety | 6 WK | 400mg |
Weight Loss | 12 WK | 300mg | ||
H | ||||
Huperzine - A | Nootropic | Cognitive Function | 8 WK | 800mg |
I | ||||
Inositol | Psuedovitamin | PCOS | 8 WK | 2,000mg |
Fertility | 8 WK | 2,000mg | ||
J | ||||
K | ||||
Kre-Alkalyn | Amino Acid | Endurance | 12 WK | 3g |
Strength | 8 WK | 7.5g | ||
Power Output | 8 WK | 7.5g | ||
Krill Oil | Fatty Acid | Cholesterol | 12 WK | 3g |
Skin Health | 8 WK | 500mg | ||
Joint Pain | 2 WK | 300mg | ||
Cognitive Performance | 4 WK | 2g | ||
Power Output | 8 WK | 3g | ||
Muscle Mass | 8 WK | 3g | ||
L | ||||
Lecithin | Plant Compound | Cholesterol | 500mg | |
Heart Health | 12 WK | 2g | ||
Licorice Root | Herbal | Eczema | 2 WK | 20% topical gel |
Acid Reflux/Indigestion | 8 WK | 40mg | ||
M | ||||
Magnesium | Mineral | Sleep Quality | 8 WK | 320mg |
Aerobic Capacity | 4 WK | 400mg | ||
Milk Thistle | Herbal | Liver Function | 12-24 WK | 200-400mg |
Melatonin | Hormone | Sleep Cycle | 1 WK | 2-5mg |
Sleep Quality | 2mg | |||
Anti-Anxiety | 12 WK | 6mg | ||
MSM | Organic Compound | Joint Health | 12 WK | 1200mg |
Exercise Recovery | 3 WK | 3g | ||
N | ||||
O | ||||
P | ||||
Pomegranate | Red Superfruit | Exercise Recovery | 1 WK | 500mg |
Athletic Performance | 1 WK | 500mg | ||
Endurance Capacity | 1 WK | 500mg | ||
Strength Increases | 1 WK | 500mg | ||
Probiotics | Live Bacteria | Gut Health | 8 WK | 1B CFU |
Bowel Movements | 12 WK | 9B CFU | ||
Skin Health | 8 WK | 5B CFU | ||
Inflammatory Bowel Disease | 24 WK | 10B CFU | ||
Q | ||||
R | ||||
Resveratrol | Plant Compound | Heart Health | 12 WK | 10mg |
Insulin Sensitivity | 4 WK | 150mg | ||
Rhodiola Rosea | Adaptogen | Anti-Anxiety | 10 WK | 340mg |
Mental Focus | 12 WK | 170mg | ||
Mood | 12 WK | 340mg | ||
Fatigue | 2 WK | 170mg | ||
Power Output | 4 WK | 100mg | ||
Sleep Quality | 4 WK | 400mg | ||
S | ||||
St. Johns Wort | Herbal | Depression | 12 WK | 900mg |
Spirulina | Super Green | Cholestetol | 16 WK | 8g |
Muscular Endurance | 4 WK | 6g | ||
Blood Pressure | 4 WK | 3.5g | ||
Power Output | 8 WK | 2g | ||
T | ||||
Theanine | Amino Acid | Sleep | 4 WK | 200mg |
Anti-Anxiety | 4 WK | 200mg | ||
Tribulus | Herbal | Testosterone Booster | 16 WK | 750mg |
Libido | 16 WK | 750mg | ||
Turmeric/Curcumin | HErbal | Joint Health | 24 WK | 1000mg |
Joint Pain | 6 WK | 1500mg | ||
Mood State | 8 WK | 1000mg | ||
Tongkat Ali (Eurycoma Longifolia Jack) | Adaptogen | Stress | 4 WK | |
Libido | 12 WK | 300mg | ||
Testosterone Booster | 4 WK | 200mg | ||
Strength/Muscle Mass | 5 WK | 100mg | ||
Tryptophan | Amino Acid | Sleep | 8 WK | 1-2g |
U | ||||
V | ||||
Valerian Root | Adaptogen | Sleep | 8 WK | 450mg |
Anxiety | 4 WK | 82mg | ||
W | ||||
Whey Protein/Whey Protein Isolate | Amino Acid | Muscle Mass | 12 WK | 25g |
Weight Loss | 12 WK | 27g | ||
Strength | 4 WK | 2tg | ||
Willow Bark | Herbal | Arthirtic Pain | 6 WK | 240mg |
X | ||||
Y | ||||
Yerba Mate | Stimulant | Mental Focus | 1 Day | 200-400mg |
Athletic Performance | 1 Day | 200mg | ||
Yohimbe | Herbal | Erectile Dysfunction | 4 WK | 42mg |
Z | ||||
Zinc | Mineral | Immune Health | 1 WK | 80-200mg |
Infection | 1 WK | 45mg | ||
Testosterone Booster | 8 WK | 30mg |
SWOLVERINE IS AN ENDURANCE ATHLETE AND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WE PERFORM WHEN YOU PERFORM.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.