Aug 30 • Supplements
💊 Supplements That Actually Work (and Why)
I spent 10 years in the supplement and nutrition industry, and here’s the truth: most products are hype. But there are a handful of tried and true supplements that can actually support your results when your training, nutrition, and sleep are on point.
🥤 Protein Powder
- Great way to hit your daily protein target.
- Whey isolate: Best option if you’re not lactose intolerant.
- Beef, egg, or vegan proteins: Great alternatives if dairy bothers you.
- Remember: it’s just food in powdered form, not magic.
⚡ Creatine
- One of the most researched supplements in history.
- Improves strength, power, recovery, and even brain health.
- 3–5g daily, anytime, consistency matters more than timing.
🍚 Glucose Disposal Agents (GDAs)
- Help regulate blood sugar when eating carb-heavy meals.
- Can improve nutrient partitioning and energy stability.
- Not essential, but helpful for those who struggle with carb tolerance.
🌞 Vitamin D + K2
- Many people are deficient, especially if indoors most of the day.
- Supports bone health, hormone balance, and immune function.
- K2 helps D absorb properly and directs calcium where it belongs.
🧲 Zinc + Magnesium Glycinate
- Critical for recovery, sleep quality, and hormone support.
- Glycinate forms are gentler on digestion and absorb better.
- Often lacking in modern diets.
🐟 Fish Oil (Omega-3s)
- Supports heart health, reduces inflammation, aids recovery.
- Look for high EPA/DHA content and third-party testing.
🥦 Greens Powders + Multivitamin Mix
- Insurance policy for gaps in your diet.
- Not a replacement for real fruits and veggies, but a backup.
🦠 Pre-, Pro-, and Post-Biotic Blends
- Gut health is everything for digestion, immunity, and even mood.
- Pre = food for your good bacteria.
- Pro = the good bacteria themselves.
- Post = the beneficial compounds your gut produces.
- Together, they create a healthier microbiome.
✅ Final Word
Supplements can give you a 5–10% edge when the basics are in place. Think of them as the icing on the cake, not the cake itself.
Action Step: Which of these do you already take? Comment below and let’s see where the gaps are. I’ll help recommend a simple starter stack based on your goals.
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💊 Supplements That Actually Work (and Why)
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