The Foundation and Optimal Meal Plans give you the basic nutrition you need to accomplish your goals for a better body, but it’s important to supplement your diet with high-quality micronutrients, especially if you’re lowering your caloric intake to cut body fat. There are also herbs and other supplements that can help.

Too many people don’t establish a foundation of good nutrition before trying the “latest and greatest” thing –they look for a magic potion that will transform their bodies, instead of getting started on the hard work it takes. Let’s take a hard look at what supplements you may need to add and which ones you’re better off avoiding.

When it comes to increasing your nutritional intake for optimal performance, start with the basics: the nutrients that will provide you with enough energy to exercise at the level you want. This includes the macronutrients like carbohydrates, proteins, and fats, plus micronutrients related to optimal use of those nutrients, such as B vitamins and chromium – in other words, a healthy diet and a high-quality multivitamin-multiminerals supplements. You may also need to curb your appetite, so herbs such as garcinia and cambogia become important.

Another important group of nutrients will help speed recovery from exercise. The more strenuously you exercise, the more you need additional antioxidants such as vitamins C and E and minerals such as calcium and magnesium.

As you stress your body with exercise, you may want to add nutrients that support the immune system and promote muscle repair and growth. These include vitamins C and E, protein, and carbohydrates, as well as fatty acids, such as omega-3 and omega-6 fatty acids.

But few people really need nutrients that can enhance training or performance like creatine, ephedra and individual amino acids. While they may benefit the competitive athlete, it’s important to balance potential for improvement against the cost and potential side effects.

It’s recommended that you add one supplement at a time to make sure your body tolerates it will and to assess its effect before adding the next one.