What works

(aka you don’t really need 100 daily supplements)

Supplements

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Supplement Principles

These are in theory all optional, as the ideal diet should be adequate. The reality is that some elements are very challenging to achieve with diet alone.

To make your life easier, buy some pill containers (I personally have 3 allowing me to prepare 3 weeks at a time – this is the style I recommend [LINK]).

Managing Your Supplement Intake

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Supplements to Take

Supplements to take where the scientific evidence is overwhelmingly positive.

Protein [LINK]

Creatine [LINK]

Fish Oil [LINK]

Optional Supplements

Take these if you are deficient or at risk of being deficient (eg Vit D, let your blood tests guide you), or feel that the effects would help you (eg Magnesium for sleep)

Vit D3 [LINK]

Vitamin B9: 400 mcg

Vitamin B12: 500 mcg

Vitmagin B6 (3x per week): 50 mg

Calcium

Zinc

Vitamin C

Folate

Additional Nutrition Sources

Olive Oil. In particular, EVOO Extra Virgin Olive Oil. Don’t be weird and force yourself to drink it out of a wine glass. Instead, use liberally in cooking (leave a bottle right on the counter where you cook). And buy a nice set of bottles to put on your dining table – one for Vinegar [LINK], and one for Olive Oil [LINK]. That way you don’t have to think too hard to add some extra to your salads as you eat.

Fiber. In particular Psyllium Fiber Husk. Xxxxx [LINK]

Snake Oil Warning

Supplements with little to no evidence. If you are confident you are doing absolutely everything else right, then maybe consider these. Otherwise just skip.

NAD. Very little supporting evidence for humans

Resveratrol. No evidence in humans.

Glucosamine, Chondtroitin. No better than placebo

Ashwagandha. No better than placebo