Supplements I Take To Boost Health & Longevity
Supplementation is a controversial topic in the health and wellness community, but if done with prudence, it may help you function and perform better.
Supplements can be great for pushing your fitness and health goals ahead, but if you’re not exercising consistently, sleeping 7-9 hours most nights, and not eating right, you should focus on those domains before spending your money on them.
The supplement industry can be full of false claims and benefits, so be aware and always do your homework before purchasing a product. Supplements are also not regulated by the FDA and don’t need to undergo rigorous quality control inspections like the rest of the food you typically see in grocery stores. So if possible, seek out a well-known, reputable brand to ensure the ingredients inside match up with what reads on the label.
With that being said, here are the supplements that I’m currently taking:
Fish Oil, 2 grams per day
Fish oil contains omega-3 fatty acids, which can help improve cardiovascular health by reducing triglycerides and lowering blood pressure.
Creatine, 7-10 grams per day
Despite what you’ve been told, creatine supplementation is not solely intended for bodybuilders. The human body stores creatine in a form called phosphocreatine, which can be used to generate ATP molecules (the body's energy currency). This, in turn, can lead to increased strength, power, and muscle mass.
Whey protein powder, 30-60 grams per day
It is recommended to ingest about 0.7-1.0 grams of protein per pound of body weight per day if you are looking to gain muscle mass. I have found it difficult to achieve this metric with whole foods alone, and I have one or two protein shakes daily.
Theanine can help reduce stress and anxiety by increasing alpha-wave activity in the brain. For this reason, I take one 200 mg tablet 30-60 minutes before bed to help my mind relax.
Ashwagandha decreases cortisol levels in the body. I do not take this year-round, as it is a potent adaptogen. There is a natural spike in cortisol when you first wake up, which is a healthy response, but chronically elevated levels of cortisol can cause weight gain, diabetes, a weakened immune system, and high blood pressure. I take 600 mg of ashwagandha during periods when I’m especially stressed.
Daily greens (AG1 or Huel Daily Greens)
I take a daily greens supplement to ensure I get all of the micronutrients my body requires. The exact brand doesn’t matter, but I’ve found that AG1 and Huel Daily Greens have the ingredients I’m looking for without tasting like a kale smoothie.
Examine.com is a free resource I rely on to look up research regarding nutrition and supplementation. I hope you found this list helpful! See more information on my exercise program and on how to improve your sleep.
