The Truth About Supplements

Supplements don't replace a poor diet, but they can fill nutritional gaps and optimize performance. Most people benefit from a few foundational supplements. Everything else depends on individual needs, deficiencies, and goals.

Important: This is educational information, not medical advice. Consult with healthcare provider before starting any supplement regimen, especially if you have medical conditions or take medications.

Foundation Supplements

These supplements benefit most people due to modern diet limitations and lifestyle factors.

Vitamin D3

Strong Evidence

Why You Need It

Most people are deficient. Critical for immune function, bone health, mood, and disease prevention. Modern indoor lifestyle limits sun exposure.

Dosing

  • Maintenance: 2,000-4,000 IU daily
  • Deficiency: 5,000-10,000 IU daily
  • Goal: Blood level 40-60 ng/mL
  • Take with: Fat for absorption

Pro Tips

  • Combine with K2 (100-200 mcg) for calcium regulation
  • Test blood levels 2x per year
  • D3 form, not D2
  • Take in morning to avoid sleep disruption

Omega-3 (EPA/DHA)

Strong Evidence

Why You Need It

Essential fatty acids for brain function, heart health, inflammation control. Modern diet heavily skewed toward omega-6. Most don't eat enough fatty fish.

Dosing

  • General health: 1-2g combined EPA/DHA daily
  • Cognitive focus: Higher EPA (1-2g)
  • Mood support: Higher EPA ratio
  • Inflammation: 2-4g total

Pro Tips

  • Choose triglyceride form over ethyl ester
  • Look for IFOS or third-party testing
  • Take with meals to reduce fishy burps
  • Keep refrigerated
  • Alternative: 2-3 servings fatty fish weekly

Magnesium

Strong Evidence

Why You Need It

Involved in 300+ biochemical reactions. Most people deficient. Critical for sleep, muscle function, stress response, energy production, bone health.

Dosing

  • Men: 400-420mg elemental magnesium
  • Women: 310-320mg elemental magnesium
  • Athletes: May need 500-600mg
  • Timing: Evening for sleep support

Pro Tips

  • Glycinate or threonate for sleep/brain
  • Citrate if constipation is issue
  • Oxide has poor absorption (avoid)
  • Too much causes loose stools
  • Can cause drowsiness

Creatine Monohydrate

Strong Evidence

Why You Need It

One of most researched supplements. Improves strength, muscle mass, cognitive function, recovery. Safe and effective for virtually everyone.

Dosing

  • Standard: 5g daily
  • Loading: 20g/day for 5-7 days (optional)
  • Timing: Doesn't matter, just daily
  • Mix with: Water, protein shake, or food

Pro Tips

  • Monohydrate is best and cheapest form
  • No need for fancy variants
  • May cause minor water retention (normal)
  • Vegans/vegetarians benefit most
  • Continue during cuts/diets

Performance & Fitness Supplements

For those training hard and looking to optimize athletic performance.

Protein Powder

Strong Evidence

Why Use It

Convenient way to hit protein targets. Supports muscle building, recovery, and satiety. Not necessary if hitting protein through food.

Recommendations

  • Target: 0.7-1g protein per lb bodyweight daily
  • Whey: Fast-absorbing, post-workout
  • Casein: Slow-digesting, before bed
  • Plant: Pea, rice, hemp blend

Pro Tips

  • Not magic—just convenient protein
  • Whey isolate for lactose intolerance
  • Timing matters less than total daily intake
  • Look for third-party testing

Caffeine

Strong Evidence

Why Use It

Improves focus, endurance, power output, and fat oxidation. Most studied ergogenic aid. Extremely effective pre-workout.

Dosing

  • Effective dose: 3-6mg per kg bodyweight
  • Typical: 200-400mg pre-workout
  • Timing: 30-60 min before activity
  • Daily limit: 400mg max

Pro Tips

  • Coffee works as well as pills
  • Tolerance develops with daily use
  • Cycle off occasionally
  • Cut off 8+ hours before sleep

Beta-Alanine

Moderate Evidence

Why Use It

Buffers acid in muscles during high-intensity exercise. Delays fatigue in 60-240 second efforts. Particularly useful for CrossFit, HIIT, sports.

Dosing

  • Loading: 4-6g daily for 2-4 weeks
  • Maintenance: 2-3g daily
  • Timing: Doesn't matter, builds up over time
  • Split: 2-3 doses to reduce tingles

Pro Tips

  • Harmless tingling sensation is normal
  • Effects build over weeks, not immediate
  • Works synergistically with creatine
  • Most useful for high-intensity exercise

Sleep & Recovery Supplements

To optimize sleep quality, reduce stress, and enhance recovery.

Melatonin

Strong Evidence

Why Use It

Regulates sleep-wake cycle. Helpful for jet lag, shift work, or difficulty falling asleep. More effective for sleep timing than sleep quality.

Dosing

  • Start low: 0.3-1mg
  • Standard: 1-3mg
  • Maximum: 5mg (higher not better)
  • Timing: 30-60 min before bed

Pro Tips

  • Less is often more effective
  • Use occasionally, not every night
  • Best for circadian timing issues
  • Can cause vivid dreams

L-Theanine

Moderate Evidence

Why Use It

Promotes relaxation without sedation. Reduces anxiety and improves focus. Excellent paired with caffeine. Found naturally in tea.

Dosing

  • Relaxation: 200-400mg
  • With caffeine: 2:1 ratio (200mg theanine : 100mg caffeine)
  • Sleep: 200mg before bed
  • Timing: Flexible, effects within 30-60 min

Pro Tips

  • Synergizes beautifully with caffeine
  • Non-drowsy relaxation effect
  • Safe for daily use
  • 4-5 cups green tea = ~200mg

Glycine

Moderate Evidence

Why Use It

Improves sleep quality by lowering core body temperature. Reduces time to fall asleep. Supports collagen production and gut health.

Dosing

  • Sleep: 3-5g before bed
  • Recovery: 10-15g daily
  • Form: Pure powder (tasteless)
  • Mix with: Water or herbal tea

Pro Tips

  • Very safe, minimal side effects
  • Can improve subjective sleep quality
  • Also found in collagen and gelatin
  • Sweet taste, easily mixed

Cognitive Enhancement

Supplements that support focus, memory, and brain health.

Lion's Mane Mushroom

Emerging Evidence

Why Use It

Supports nerve growth factor (NGF) production. May improve cognitive function, memory, and neuroprotection. Popular nootropic.

Dosing

  • Standard: 500-3000mg daily
  • Form: Extract (30% polysaccharides)
  • Timing: Morning or split doses
  • Duration: 4-8 weeks for effects

Pro Tips

  • Effects build over weeks
  • Dual extract (water + alcohol) preferred
  • Look for quality certification
  • Can be added to coffee

Rhodiola Rosea

Moderate Evidence

Why Use It

Adaptogen that reduces mental fatigue, improves stress resilience, and enhances cognitive performance during demanding tasks.

Dosing

  • Standard: 200-600mg daily
  • Extract: 3% rosavins, 1% salidroside
  • Timing: Morning or pre-stressor
  • Cycle: 4-6 weeks on, 2 weeks off

Pro Tips

  • Works best during high-stress periods
  • Take on empty stomach
  • Can be mildly stimulating
  • Quality varies significantly between brands

Supplement Selection Framework

1. Start with Foundation

Begin with Vitamin D3, Omega-3, and Magnesium. These fill the most common nutritional gaps. Test blood levels to confirm needs.

2. Add Based on Goals

Training hard? Add creatine and protein. Poor sleep? Try magnesium glycinate and glycine. Need focus? Caffeine + L-theanine.

3. Quality Over Quantity

More supplements doesn't equal better results. Choose high-quality, third-party tested products. Avoid proprietary blends.

4. Track and Adjust

Give supplements 4-8 weeks. Track how you feel. Get blood work. Drop what doesn't provide clear benefit.

5. Timing Matters

Fat-soluble vitamins with meals. Magnesium before bed. Caffeine 8+ hours before sleep. Consistency matters more than perfection.

6. Food First Always

Supplements supplement—they don't replace real food. Focus on nutrient-dense whole foods. Fill gaps with targeted supplementation.

Supplement Stack Builder

Beginner Stack (Start Here)

  • Morning: Vitamin D3 (4,000 IU) + K2 (100 mcg) with breakfast
  • With meals: Omega-3 (2g EPA/DHA total)
  • Evening: Magnesium glycinate (400mg) 1 hour before bed

Cost: ~$30-50/month | Get blood work after 3 months

Athlete Stack

  • Foundation stack (above) plus:
  • Daily: Creatine (5g), anytime with water
  • Pre-workout: Caffeine (200-300mg) + Beta-alanine (3g)
  • As needed: Protein powder to hit daily targets

Cost: ~$60-80/month | Significant performance benefits

Sleep Optimization Stack

  • Foundation stack (above) plus:
  • Evening: Glycine (3-5g) before bed
  • As needed: Melatonin (0.5-1mg) for circadian timing
  • Afternoon: L-theanine (200mg) if anxious

Cost: ~$40-60/month | Focus on sleep hygiene first

Cognitive Performance Stack

  • Foundation stack (above) plus:
  • Morning: Lion's Mane (1000mg) with breakfast
  • As needed: Caffeine (100mg) + L-theanine (200mg)
  • Stress periods: Rhodiola (300mg) in morning

Cost: ~$50-70/month | Effects accumulate over weeks

What NOT to Waste Money On

Multivitamins

Poor absorption, low doses, unnecessary fillers. Better to target specific deficiencies with individual supplements.

Fat Burners

Mostly caffeine with unproven ingredients. Save money, drink coffee, and maintain calorie deficit.

Testosterone Boosters

Over-the-counter products don't meaningfully boost testosterone. Focus on sleep, training, and nutrition.

Detox/Cleanse Products

Your liver and kidneys detox for free. These products are expensive placebos with laxative effects.

BCAA During Meals

If eating adequate protein, BCAAs provide zero additional benefit. Complete protein is superior and cheaper.

Proprietary Blends

Hide ingredient amounts. Impossible to verify dosing. Choose transparent labels with specific amounts listed.