Optimize your health, energy, age well, and maintain yourself. I'm pretty intentional about the supplements I take and don't want to overdo it or make this an overly complicated process/system.
From my own research and personal experience with trying different products here are the supplements I take and have at the ready.
*This is not medical advice, I'm not a doctor (obviously). Do your own research and take these supplements at your own risk.
Creatine has numerous health benefits and is one of the most studied supplements. I've found that creatine helps make me a bit stronger and allows me to push slightly harder in the gym as well as make me more muscular.
Nothing crazy but it is noticeable. There are also studies that show creatine supplementation improves cognition and recovery. I really like creatine as well because it fills me out.
Some guys don't like this as they say it makes them look a bit puffy, but it really depends on your body type. I'm one of those guys with a naturally big lower body and smaller upper body so any size increase for me with my upper body is welcomed.
How I take it
I personally a spoon full 3x a week after a workout. I don't take creatine everyday, only after a workout and that's it.
Collagen is an important component in your bones, skin and muscles. I supplement 3x a week after my workout alongside creatine. I do this to help promote skin and joint health and well as aid in muscle recovery.
An added benefit is some research shows there are cosmetic benefits to supplementing with collagen but I use it primarily to help with performance, healing, and energy levels.
But hey I'll take any anti-aging benefits as a bonus. I like Vital Proteins because they are one of the few brands to offer an unflavored version with no fake sweeteners.
How I take it
I take a spoon full 3x a week after a workout.
Magnesium and Zinc
Magnesium and zinc are two very important minerals your body needs. Magnesium is used in a wide array of body functions including sleep and overall energy and zinc helps boost your testosterone and immune system.
I used Labdoor.com to find the best, highest quality supplement that just happens to be a great combination of these two minerals in one from Rootcha.
I again take this 3x a week in the evening before bed. One bottle lasts me an entire year.
NAC, short for N-Acetylcysteine is a potent antioxidant and anti-inflammatory supplement. It helps with detoxification of the liver, improves insulin sensitivity so it's easier to lose body fat, improves mood, and finally protects against oxidative stress.
I find this to be a supplement that promotes focus, concentration, and overall well-being.
How I take it
I take it 2x a week and always after a night of drinking with friends which I do once a week max.
Tongkat Ali improves your free testosterone. When I take this it increases my energy levels noticably. I don't have an issue with sex drive but anything that helps boost your T-levels will also help out with your libido. There are also claims that it helps gain muscle and lose body fat.
I take Tongkat once a week on a Friday, or before going out with a girl usually at a 200mg dose. The side effects of this supplement from others I've read online are insomnia and anxiety if you overdo it.
Some bottles instruct you to take 2 doses twice a day at upwards of 1000mg. 1000mg of this stuff every day is excessive. You may have to experiment with what works best for you. I find one pill of that is a 200mg dose to be adequate.
Any supplements you take that you highly recommend? Let me know!
The following are additional supplemts people talk about and recommend so here is my take on them.
Whey protein (ideally a blend that has no sugar in it) is ideal if for some reason you're unable to get enough protein in your diet. Maybe you're traveling or live in a country heavy on carbs.
I don't take whey personally because I get enough protein from my diet. But depending on your size as a man, you may need to supplement. Particularly if you're a large man over 200 lbs. It can become quite a chore to eat enough protein for maintenance and growth.
Vitamin D, a hormone crucial for maintaining bone health, heart function and even our mood, is often found lacking in many individuals. This deficiency is largely due to our avoidance of sunlight, which is a natural Vitamin D source, or our use of sunblock during sun exposure.
It's worth noting that Seasonal Affective Disorder (SAD) can be linked to low sunlight exposure, and Vitamin D3 has been employed in addressing depression symptoms. Some studies also hint at the potential of Vitamin D in cancer prevention.
As I live abroad in SE Asia and I'm self-employed I get plenty of sun. But if I was back home in New England during winter, I would absolutely get some Vitamin D supplements.
Fish oil, recognized for its anti-inflammatory properties, can be a formidable adversary against inflammation, often referred to as a silent killer. There's a popular theory that the high consumption of fatty fish amongst the inhabitants of 'blue zones'— regions known for their significant population of centenarians — might be their secret to long life.
Many medical professionals consider fish oil an essential supplement. So do I take fish oil?
It can go rancid so you need to be careful of the expiration date. Instead, I just make sure to eat a can of sardines once or twice a week for my fish oil intake.
When I'm in Thailand I get a big salad everyday with no dressing. In Vietnam there is a shop where I can get green juice (just vegetable juice like kale, and celery, with no fruit juice).
Eating greens everyday is part of my diet so there is no need for me to supplement. However, if for some reason it was difficult for me to get enough greens in my diet then I would get this supplement.
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