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YOUR
SUPPLEMENT
GUIDE
FOR HEALTH OPTIMISATION
@CurtisHigh
SUPPLEMENTATION
In today's fast paced world, it can be
challenging to meet all of your nutritional
needs through diet alone.
That's where the right supplements can
play a key role in enhancing your health
and well-being.
This guide is designed to introduce you to
six powerful supplements
that can support everything from energy
production to digestive health.
Whether you're looking to feel more
energised, improve recovery, or support
your gut,
these supplements are a fantastic place
to start!
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FUNDAMENTALS
MACRONUTRIENTS
AND THEIR IMPORTANCE
CARBS PROTEINS FATS
Crucial for hormone
Your body’s primary Essential for muscle
production and brain
energy source. Opt for repair and growth.
health. Focus on
complex carbs like Sources include
healthy fats like
whole grains, fruits, chicken, fish, eggs, and
avocados, nuts, and
and vegetables legumes.
olive oil.
Creating a Balanced Diet
Portion Control
Stick to your required calories and balance your plate a good
rule of thumb is
40% carbs, 30% protein, and 30% fats
Nutrient Timing
Aim to consume adequate protein throughout the day and
time carbs around your workouts for optimal energy and
recovery.
Hydration
Drink at least 8-10 glasses of water daily to support
metabolism and overall health.
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In an ideal world, we would get all our
nutrients from food!
BUT..
modern diets and different lifestyles often
have us falling short
That's where supplements come in!
Supplements can help to fill those gaps and
ensure our bodies function at their best.
Whether it’s supporting energy levels,
boosting the immune system, improving
digestion, or promoting overall wellness, the
right supplements can enhance your quality
of life.
By providing essential nutrients, they allow
you to meet your health goals more
efficiently and feel your best every day.
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Brain and Body Power
Creatine isn’t just for athletes
it’s one of the most researched and effective
supplements for both physical and cognitive
performance.
Studies have shown that supplementing with
5g (grams) of creatine per day can
significantly boost IQ and memory scores,
especially in older adults.
In one study, participants who took creatine
saw nearly double the improvement on
cognitive tests compared to those on a
placebo. It’s affordable, safe, and beneficial
for all ages, making it a must-have for long-
term brain and body health.
VITAMINS
The Powerhouse for Energy and Wellness
Vitamin B1 (Thiamine)
Supports energy production, nervous system, and heart
health.
Vitamin B2 (Riboflavin)
Reduces fatigue and helps with energy metabolism and
skin health.
Vitamin B3 (Niacin)
Supports skin health and energy, contributing to
psychological function.
Vitamin B5 (Pantothenic Acid)
Enhances mental performance and supports adrenal and
energy metabolism.
Vitamin B6 (Pyridoxine)
Supports normal psychological and immune function,
and nervous system health.
Vitamin B7 (Biotin)
Maintains healthy hair and skin, supports macronutrient
metabolism, and nervous system..
Vitamin B9 (Folate))
Crucial for red blood cells and immune health, helps reduce fatigue.
Vitamin B12 (Cobalamin))
Essential for nerve function, red blood cells, and energy..
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THE MINERAL FOR MUSCLE RECOVERY AND RELAXATION
Magnesium is a vital mineral involved in
over 300 biochemical reactions in the
body.
It’s essential for muscle function and
recovery, helping to relieve cramps and
tension after exercise.
Magnesium also plays a key role in
reducing stress, supporting deep,
restorative sleep, and promoting
relaxation.
It helps regulate neurotransmitters
that calm the nervous system, making
it ideal for managing both physical and
mental stress.
For anyone looking to optimize their
health, magnesium is a must-have
supplement.
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THE KEY TO GUT HEALTH AND MORE
Probiotics are beneficial bacteria that
play a crucial role in maintaining gut
health, improving digestion, and
boosting the immune system.
A healthy gut leads to better nutrient
absorption, reduced bloating, and
enhanced immunity.
But the benefits go beyond digestion,
there’s a powerful connection between
the gut and brain, known as the gut-
brain axis.
By improving gut health, probiotics can
help enhance mood, reduce anxiety, and
increase energy levels.
For overall wellness, a high-quality
probiotic is essential.
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Sunshine in a Supplement
Vitamin D3, often called the "sunshine
vitamin," plays a crucial role in
supporting immune function, bone
health, and mood regulation.
It helps the body absorb calcium,
keeping your bones strong, while also
boosting immunity.
Many people are deficient in Vitamin D3,
especially during the winter months,
making supplementation essential.
Studies have also linked optimal
Vitamin D3 levels to improved mood and
reduced risk of depression.
For overall health and vitality, consider
adding 2000-4000 IU of Vitamin D3 to
your daily routine.
LIVER SUPPORT AND DETOX
Milk thistle is a natural herb known for
its powerful liver-protecting properties.
The active ingredient, silymarin, helps to
detoxify the liver, promote liver cell
regeneration, and reduce inflammation.
It's particularly useful for those looking
to support liver function, especially if
they've been exposed to toxins or heavy
medications.
Studies suggest that milk thistle can also
improve skin health and help manage
cholesterol levels.
For those focused on long-term wellness,
milk thistle is a great addition to your
supplement routine
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B-vitamins Creatine Vitamin d3
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probiotics milk thistle magnesium
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Consistency is key to getting the most out of these powerful supplements:
B-Vitamins: Take in the morning with food to support energy and metabolism.
Creatine: Take 5 grams daily with water, any time of day.
Vitamin D3: Take with a meal containing fat for optimal absorption.
Probiotics: Best taken with meals to support gut health and digestion.
Milk Thistle: Take with or after meals to support liver function.
Magnesium: Take in the evening to help relaxation and improve sleep quality.
Incorporate these into your daily routine for long-term health benefits!
CURTIS
HIGH
Lifestyle & Fat Loss Expert
I specialise in helping men & Women
look and feel their absolute best
through enjoyable foods and a non
restrictive lifestyle
curtis@[Link]
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