There are good supplements and great supplements and useless supplements, but every single one of them is just that — a supplement to a healthy diet of real, nutritious food. They should never be used in lieu of food.
I’ve been using supplements since the days of Ultimate Orange, and I have fallen for every scheme, every repackaging, and every bullshit promise. (Yes, I bought Cybergenics.) Through trial and error, a whole lot of anecdotal evidence in myself and hundreds of other people, and reading the research of those much smarter than me, I’ve developed opinions about what works, what doesn’t, and what you should take. (And how often!) I’m not a doctor or a nutritionist, but thankfully none of this stuff is regulated in any way, so bogus claims are completely copacetic.
Try not to ingest compressed pills, preferring capsules with powder. they are more bio-available and less likely to contain crappy fillers. (Like gluten.)
Multivitamins:
A little bit of everything, and probably not enough of much of anything, multivitamins are great for fighting severe vitamin deficiencies. Eating a nutritious diet of dead animals and green, leafy vegetables will also do the same thing, by the way. If you eat well, an occasional multivitamin is a good idea, but not something you need daily. If you eat McDonalds, you don’t care what I’m saying anyway, you’re waiting for me to talk about the protein bars.
Vitamin D:
I truly believe that one of the kindest things you can do for yourself is to take more Vitamin D. I intend to write a blog post on Vitamin D soon, so I’ll keep this short. Nevertheless, 5,000i.u./day of Vitamin D is a life changer, particularly in the winter months.
This is the most important supplement to be taking, and likely the cheapest.
Omega 3’s (Fish Oil, MCT Oil, Grass Fed Butter, etc.):
There are two types of essential fatty acids that humans must eat for health; Omega 3’s and Omega 6’s. For optimal health, we keep them as close to balanced as possible. Omega 6’s are used to make inflammatory hormones, and Omega 3’s are used to make anti-inflammatory hormones. Both types are needed, but as many diseases and syndromes are caused by chronic inflammation, you can quickly see the importance of Omega 3’s in our diet.
This is why eating grass-fed beef is so important. What your food eats affects what fats you are eating. A grass fed steak is among the healthiest of foods, while a corn fed steak is an inflammation bomb.
Supplementing good fat sources like avocados, fish oil, krill oil, coconut oil, MCT oil, grass fed butter and ghee should be a daily part of your ritual. Pick one. Pick 3. Eat more saturated fat.
*Vitamin D is fat soluble, so take it with your Omega 3’s for the best absorption.
Whey Protein:
Eat real food. Whey protein was classified as hazardous waste until someone found out a way to flavor it like chocolate. Steak. Chicken. Eggs. Butter.
Use grass fed whey if you must.
Vitamin C:
If you’re eating healthy, you are probably getting enough. It’s still a good idea to take some. A powerful antioxidant, Vitamin C levels in blood are starting to be used as a nutrition marker for overall health.
I take 1000mg every day, and use 2000mg if I get the sniffles. Lately I have been taking it in the form of a Quercitin blend with calcium. I’ve read positive things, but the jury is out on this particular blend. You should consider using Vitamin C, but it’s not as vital as Vitamin D (Unless you’re eating garbage).
Creatine:
It makes you minutely stronger and a bit bulkier. It’s good for feeling like you’re bigger than you are, I guess. Your body creates enough, and it is present in red meat. You really don’t need to waste your time or money on creatine. It isn’t the answer they promised us in the 90’s.
ZMA:
ZMA is zinc, magnesium, and B6. It should be taken before bed, and will help restfulness. In fact, taken with Melatonin, it’s a near perfect insomnia fix. Magnesium and calcium should never be taken together, as they bind together, and you will not absorb them. (Take your calcium in the morning!)
Magnesium deficiency leads to muscle weakness and fatigue. Zinc deficiency is linked with all manner of illnesses including cancer and low testosterone. Vitamin B6 metabolizes amino acids and builds neurotransmitters (from the Omega 3’s!)
BCAA’s (Branched Chain Amino Acids):
Eat real food.
Fat Burners:
Some work, some don’t. If it works really well, they are bound to make it illegal soon. They are also dangerously unregulated and shouldn’t be used. There is no such thing as a biological free lunch. You WILL pay.
ECA stack (ephedrine, caffeine, aspirin) works. I used it in the mid-90’s to drop 50lbs. It also took about 5 years for me to recover from adrenal fatigue. Ephedrine is now illegal in the United States.
Nothing takes the place of a healthy diet and a considered strength and conditioning program.
Caffeine:
Caffeine is a mild mental and physical performance enhancement. And it comes in coffee. Yes, please.
Vitamin B Complex:
This should be your energy drink. If you need a boost, take a B complex.
Calcium:
Calcium is the most common mineral in your body, and it is lost every day through urine and feces. Calcium is needed for bone strength, muscle contraction, and to modulate blood pressure. It can not be absorbed in your body without vitamin D.
Most calcium comes from food. Grass fed butter for me, and some from Quercitin blend. Consider supplementing if you eat grains or drink diet soda. (1000-2000mg/day)
Glutamine:
Eat real food.
Electrolytes, electrolyte water, Himalayan salt:
Electrolytes are salts and minerals in your body that hold electric charges. Sodium, Potassium, Magnesium, and Calcium for the most part, but there are dozens of trace minerals. If your electrolyte-to-water balance is off too much, all chemical processes in your body are affected, your motor skills impaired, your neurons can misfire, you can become dehydrated, and even die.
There is a lot of salt hate and misinformation, and I realize that some deem it unhealthy. Modern table salt is devoid of minerals, (except the iodine we pump back into it to keep people from dying too quickly) and I expect that has led to a lot of the negative thought . I use Himalayan salt, which supposedly has 70-something minerals, but I haven’t counted. I absolutely have noticed an improvement in my hydration and general health since I started drinking Smart Water, and so have a number of friends.
Nootropics:
Bill Romanowski, a famous hard hitting former NFL Linebacker, was one of the first to come forward with information about concussions and head trauma in the NFL. Unwilling to accept a reduction in his mental acuity, Romanowski has led the fledgling science of nootropics. (In effect, brain vitamins; mental performance enhancing supplements.)
This is a fledgeling science and I can’t in good conscience recommend that anyone take any of these substances, but I have had a lot of positive experience with Alpha Brain. I feel more alert and focused without a speed like effect.
Protein Bars:
They are processed candy bars. Stop lying to yourself.
*sobs in the corner*
Probiotics and Digestive Enzymes:
I’m just learning. I don’t know enough to have an educated opinion, but the enzymes seem to have a positive effect.
Testosterone Boosters:
Injecting Testosterone works, but steroids aren’t supplements. Testosterone Boosters absolutely DO NOT work.
Did I miss any supplements? Have any questions? Am I a big stupid dummy head? Let me know!
W