The 4-Hour Body and 4 Hour Chef Vitamins Reference: Full Monographs With Efficacy, Side Effects, Safety and Drug Interactions.


Are the supplements you choose doing you good . . . or harm? Are they a necessity for maintaining health and, in some cases, curing disease? Should you be taking more kinds of supplements? Or are they a waste of money? Who, if anybody, stands behind supplements? Who, if anybody, monitors the claims and counterclaims in the marketplace? Why doesn’t science know more about them?

For a full list of Tim’s Dosing Schedules and Associated Protocols Please see the  Ultimate 4-Hour Body Reference.

Natural Medicines Brand Evidence-based Rating (NMBER)=6Each of these recommendations has received the highest rating when compared to others in its class on the Natural Medicines Database. Supplements marked with (*) have no ranking available on The Natural Medicines Database.

The first link is to the product page on Amazon, the second is the full Natural Medicines Database Monograph with dosing information, statements of efficacy, safety and drug interactions.

4 Hour Body Vitamins and Supplements

  1. Policosanol: 20–25 mg (View Monograph)
  2. Alpha Lipoic Acid : 100–300 mg (View Monograph)
  3. Green Tea Flavanols: decaffeinated with at least 325 mg EGCG(View Monograph)
  4. Garlic Extract: At least 200 mg (Tim use 650+ mg) (ViewMonograph)
  5. N.O.-Xplode (2 scoops) (Ingredient List)
  6. Slo-Niacin Timed-release niacinamide, 500 mg (View Monograph)
  7. Chromemate (chromium polynicotinate, not picolinate, 200 mcg) (View Monograph)
  8. *BodyQUICK 2 capsules (No Info Available)
  9. Micellean: 30g micellar Casein Protein (View Monograph)
  10. L-Glutamine: (View Monograph)
  11. Creatinine Monohydrate: (View Monograph)
    • Consume 3.5 grams upon waking
    • Consume 3.5 grams before bed
  12. Liquid Vitamin D-3: 2000 IU per day (View Monograph)
  13. Magnesium: The recommended dietary allowance, or RDA, for magnesium is 400 mg per day for men, 310 mg per day for women and 350 mg per day for women who are pregnant. (View Monograph)
  14. Potassium: 20 mEq is typically taken daily. This can also be through dietary sources. (View Monograph)
  15. Calcium: 500mg twice daily. It’s also beneficial to combine calcium with vitamin D as your body requires this vitamin for optimal calcium absorption. (View Monograph)
  16. Omega 3 Fatty Acids: (View Monograph) 6 ways to get your Omega-3s
  17. Huperzine-A: 200mg 30 minutes before bed (View Monograph)
  18. California Poppy extract: 15 drops before bed (View Monograph)
  19. Selenium: Mostly in the form of Brazil Nuts (4 hours prior to intercourse)

4 Hour Body Supplement Information in Spanish

  1. POLICOSANOL – Información y Educación para el Consumidor
  2. ACIDO ALFA LIPOICO – Información y Educación para el Consumidor
  3. Selenio – Información y Educación para el Consumidor



4 Hour Chef Vitamins and Supplements

For a full list of Tim’s Dosing Schedules and Associated Protocols Please see the  Ultimate 4-Hour Chef Reference.

Each of the product recommendations below are from Tim Ferriss in The 4 Hour Chef.

  1. Alpha Hydroxy AcidAlpha hydroxy acids are a group of natural acids found in foods. Alpha hydroxy acids include citric acid (found in citrus fruits), glycolic acid (found in sugar cane), lactic acid (found in sour milk), malic acid (found in apples), tartaric acid (found in grapes), and others.Some people take malic acid by mouth with magnesium for treating pain and tenderness associated with fibromyalgia.
  2. LecithinLecithin is a fat that is essential in the cells of the body. It can be found in many foods, including soybeans and egg yolks. Lecithin is taken as a medicine and is also used in the manufacturing of medicines.  Lecithin is used for treating memory disorders such as dementia and Alzheimer’s disease. It is also used for treating gallbladder disease, liver disease, certain types of depression, high cholesterol, anxiety, and a skin disease called eczema.
  3. Whey Protein: Whey protein is the protein contained in whey, the watery portion of milk that separates from the curds when making cheese.Whey protein is used for improving athletic performance, as a food supplement, as an alternative to milk for people with lactose intolerance, for replacing or supplementing milk-based infant formulas, and for reversing weight loss and increasing glutathione (GSH) in people with HIV disease.Whey protein is also used for protein allergy, asthma, high cholesterol, obesity and weight loss, preventing allergies in infants, late-stage cancer, and colon cancer.
  4. Ribose:  Ribose is a kind of sugar that is produced by the body. It is used as a medicine.Ribose is used to improve athletic performance and the ability to exercise by boosting muscle energy. It has also been used to improve symptoms of chronic fatigue syndrome (CFS), fibromyalgia, and coronary artery disease.
  5. N-ACETYL CYSTEINE:  N-acetyl cysteine comes from the amino acid L-cysteine. Amino acids are the building blocks of proteins. N-acetyl cysteine has many uses as medicine.N-acetyl cysteine is used to counteract acetaminophen (Tylenol) and carbon monoxide poisoning. It is also used for chest pain (unstable angina), bile duct blockage in infants, amyotrophic lateral sclerosis (ALS, Lou Gehrig’s disease), Alzheimer’s disease, allergic reactions to the anti-seizure drug phenytoin (Dilantin), and an eye infection called keratoconjunctivitis.
  6. Glutamine:  Glutamine is an amino acid (a building block for proteins), found naturally in the body.Glutamine is used to counter some of the side effects of medical treatments. For example, it is used for side effects of cancer chemotherapy including diarrhea, pain and swelling inside the mouth (mucositis), nerve pain (neuropathy), and muscle and joint pains caused by the cancer drug Taxol. Glutamine is also used to protect the immune system and digestive system in people undergoing radiochemotherapy for cancer of the esophagus.
  7. Carrageenan:  Carrageenan is made from parts of various red algae or seaweeds and is used for medicine.  Carrageenan is used for coughs, bronchitis, tuberculosis, and intestinal problems. The French use a form that has been changed by adding acid and high temperatures. This form is used to treat peptic ulcers, and as a bulk laxative.Some people apply carrageenan directly to the skin for discomfort around the anus.
  8. AGAR-AGAR:  Agar is a plant. People use it to make medicine.People take agar to lose weight, especially in Japan. In Japan agar is called “kanten,” and it is the main ingredient in “the kanten plan” or “the kanten diet.” Agar is also used to treat diabetes and constipation. In dentistry, agar is used to make dental impressions. In manufacturing processes, agar is used as an ingredient in emulsions, suspensions, gels, and certain suppositories.
  9. ALGINAlgin is a chemical taken from brown seaweeds. It is used to make medicine.  Algin is used to lower cholesterol levels and to reduce the amount of heavy chemicals including strontium, barium, tin, cadmium, manganese, zinc, and mercury that are taken up by the body.  Algin is also used for the prevention and treatment of high blood pressure.In foods, algin is used in candy, gelatins, puddings, condiments, relishes, processed vegetables, fish products, and imitation dairy products.
  10. Xanthan Gum: Xanthan gum is a sugar-like compound made by mixing aged (fermented) sugars with a certain kind of bacteria. It is used to make medicine. Xanthan gum is used for lowering blood sugar and total cholesterol in people with diabetes. It is also used as a laxative. Xanthan gum is sometimes used as a saliva substitute in people with dry mouth (Sjogren’s syndrome).In manufacturing, xanthan gum is used as a thickening and stabilizing agent in foods, toothpastes, and medicines. Xanthan gum is also an ingredient in some sustained-release pills.
  11. GelatinGelatin is a protein made from animal products.Gelatin is used for weight loss and for treating osteoarthritis, rheumatoid arthritis, and brittle bones (osteoporosis). Some people also use it for strengthening bones, joints, and fingernails. Gelatin is also used for improving hair quality and to shorten recovery after exercise and sports-related injury.In manufacturing, gelatin is used for preparation of foods, cosmetics, and medicines.

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