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1 tsp garlic dried or 1 tbsp fresh minced I used a lot of dried herbs in cooking because they are so readily available and shelf stable

But the sheer volume of rodent studies (over 100 at this point) paints a remarkably consistent picture, and the anecdotal reports from bodybuilders and athletes line up pretty closely with what the science predicts

It may be helpful to add vitamin D, vitamin B12, and fatty acids (like evening primrose and black currant seed) to your routine