Supplements is an umbrella term, it could be protein powder, fat burners, stimulants, nootropics, appetite suppressants, multivitamins, minerals, herbs, fish oil, joint support, sleep aids, and much more.
Whether you need to take ANY of these things is dependent entirely upon yourself. I always make the point, there is no mandatory supplement that you MUST take. Mankind has survived without supplements for 99% of human history.
Supplements often fall into the “silver bullet” category of products. People want to believe in magic, they want holy grail solutions, they want a pill they can take.
Unfortunately, that’s not how health works. At all.
Supplements CAN be useful, and they CAN be necessary at times. But this is situationally dependent.
Situations in which supplements could be utilized;
-micronutrient deficiency-Vitamin D, Vitamin B, magnesium, vitamin K, zinc, and any other possible micronutrient that you may not be getting enough of
-Protein supplementation-Protein powder is CONVENIENT, and that makes it USEFUL
-Energy booster-caffeine falls into this category, as do most stimulants and nootropics
-Injury, illness, and high-stress situations-There some supplements that can contribute to improve wound healing, tissue repair, and stress reduction. They are conditionally useful to take relative to these situations.
“What supplements should you take??”
=I HAVE NO IDEA.
This is akin to randomly asking a doctor what medication you should be on. Except he knows nothing about you, has never examined you, and will never see you. Any question that falls into this “sight unseen” line of questions is a shitty question. And supplements for what?
Ask yourself these questions: – “What can supplements do for me that consuming healthy food cannot?”
- “What supplements could be useful to me relative to my lifestyle?”
Now, the answer to both of these things is “it depends”, but that’s the smart-ass answer that doesn’t help you. The better answer is:
- What supplements will save you time? (convenience)
- What deficiencies might you have with your macro and micro nutrition that supplements can fulfill?
- What is cost effective?
- What supplements may help you lifestyle wise, relative to your stressors?
- So with some context set, these are my proverbial best supplement recommendations
1. Whey Isolate Protein Powder
Before anyone asks, the absolute BEST quality protein powder can be found at truenutrition.com
Every product can be customized, they have a massive selection, and if you honestly want 100% confidence with your purchase, get your protein from them
Use the code “AJAC235” and you’ll get 5% off any order from truenutrition.com
What does creatine do? EVERYTHING.3
Creatine is probably the most studied supplement in existence. It does everything from increase muscle mass, improve power output, increase recovery, help with blood sugar management, help with cognition and focus, improve memory, and etc etc etc.
Is creatine safe? SUPER SAFE. 100% indisputably safe.4
I recommend people take creatine 365 days a year. Its as close to a “miracle” supplement as one can get. It has a positive effect on so many aspects of performance, it would be foolish not to utilize it. Plus it’s absurdly cheap.
Creatine monohydrate is all you need.
3. Vitamin D
Vitamin D is an incredibly common deficiency. Vitamin D is actually a hormone, and it has hundreds of different functions in the body.
Most notably, it can affect sex hormones and immune system. Its relatively easy to correct, take 2000ius daily with some dietary fat for absorption.
4. Fish Oil
Fish oil does A LOT. Its become one of the more popular supplements the past decade, and for good reason. Authentic, quality fish oil is a great general health supplement, usually noted for the following effects
-relieving muscle soreness
-improving joint health
-hair, skin, and nail health
-relieving blood pressure
-lowering triglyceride levels
-relieving depression (seriously)
Dosage recommendations run from 1 to 6 grams a day. If you take too much, fish can cause intestinal distress. 6 grams is recommended to relieve muscle soreness.
Based on client feedback, the “sweetspot” is about 2-4 grams, taken twice a day with food.
A large percentage of the population is deficient in magnesium.
Magnesium deficiency affects a broad range of physiological functions in the body, and correcting a deficiency can have very positive qualitative effects on overall health (increased energy, decreased brain fog, better recovery, stronger immune system, and many more)
Zinc can increase testosterone levels and improves immunity as well. Taking them together is a powerful combo.
Yes, coffee is not a supplement, but its the primary way that I consume caffeine. Try out Ground Shark Coffee. I order their Wake-Up Like You Mean It Pack months ago and my family has loved it.
7. Gorilla Mind Smooth
A powerful nootropic with the “wired” effect that comes from having a high payload of stimulants. I love this product and use it regularly in the morning with coffee.
8. Testosterone Booster**
There is ONE testosterone booster I recommend, but let me preface: this IS NOT STEROIDS. It does not raise your testosterone like steroids. It does not do anything magical. It will HELP elevate your test levels if they are depressed, and hopefully get them into a healthier range. You will feel more energetic and your libido should be stronger. This will not have “steroidal” effects on musclebuilding, although you might feel stronger in training.