Hello everyone,
I often get asked about my daily supplement regimen, so today, I’m going to share my personal supplement regimen, explaining what I take, why I take it, and when I take it.
Starting the Day Right: Hydration
Before I even have my first cup of coffee or especially before my morning workout, I take electrolytes (Re-Lyte by Redmond Life). This ensures I’m adequately hydrated and my body is primed for the day ahead. Speaking of workouts, I highly recommend following the “Hardcore on the Floor” Peloton Floor Exercises calendar. It takes the guesswork out of deciding which exercise to do each morning.
Why These Supplements?
You might be wondering why I’ve chosen these specific supplements. I’ve provided a short explanation for each, but remember, we’re all unique individuals with different needs. While this stack works great for me, it may not be the perfect fit for you. However, I hope my experiences and insights can provide you with some useful information as you make your own health decisions.
A Dynamic List: Stay Tuned for Updates
This isn’t a static list. As new research becomes available and as I continue to learn and experiment, I might alter what I take (I’ve done this often over the years). So, keep an eye on this post for updates.
My Supplement Stack: What, Why, and Where to Buy
Without further ado, let’s dive into the supplements I take and why.
I’ve also provided direct amazon link (where applicable) to what I personally buy. Just click on the image.
1. Creatine Monohydrate: A Muscle Booster
Creatine monohydrate is one of the most researched supplements in sports nutrition. It’s a substance that our bodies naturally produce, which helps to supply energy to all cells in the body, particularly muscle cells. Supplementing with creatine can enhance physical performance, increase muscle mass, and improve brain function.[1] I usually add this to my Athletic Greens.
2. Athletic Greens: Comprehensive Nutritional Insurance
Athletic Greens is a comprehensive, all-in-one greens powder that provides an array of vitamins, minerals, probiotics, and antioxidants. It’s like a nutritional insurance policy, ensuring I get my daily dose of vital nutrients, supporting gut health, and promoting overall well-being.[2,3] I take this in the morning after my Re-lyte hydration.
3. Desiccated Beef Organs: Essential Nutrients Powerhouse
While it might sound unusual, desiccated beef organs, particularly liver, are an excellent source of essential vitamins and minerals like Vitamin A, B12, and iron. These nutrients can support immune function, energy production, and overall health.[4] I take beef liver capsules and a beef organ complex that includes liver, heart, kidney, pancreas, spleen, intestine and stomach.
On a lighter note, one day several of the organ pills fell out of my pocket. Immediately, my lab (Albie) quickly pounced and ate them all. Nowadays, he’s on my hip whenever I go to take these (So I can’t resist and I give him 1 capsule of each….standard serving is 6)
4. Astragalus: An Immune-Booster Adaptogen
A staple in traditional Chinese medicine, Astragalus has been hailed for its immune-boosting, anti-aging, and anti-inflammatory properties.[5] It’s an adaptogen that helps the body resist stress and has even shown potential in promoting heart health.
5. Tongkat Ali: The anti-stress, performance enhancing herb
Tongkat Ali, also known as Eurycoma longifolia, is a herbal supplement that’s been traditionally used for its anti-aging, anti-stress, and libido-enhancing (e.g. boosting free testosterone) effects. Modern research suggests it can also support muscle growth and boost athletic performance.[6] It is frequently mentioned on the Huberman Lab Podcast, as something he takes regularly.
6. Shilajit: A sticky wonder of the Himalayas
Shilajit, a sticky substance found primarily in the rocks of the Himalayas, has been used in Ayurvedic medicine for centuries. It’s rich in fulvic acid and offers numerous health benefits such as improving skin health, boosting brain function, and enhancing energy levels.[7] You want to make sure you find a brand that tests for heavy metals. I like this in tablet form versus the resin.
7. Glycine: An amazing amino acid
Glycine is an amino acid that your body uses to create proteins, which are essential for the growth and maintenance of tissue and for making important substances, such as hormones and enzymes. Glycine supplementation can promote a good night’s sleep, support joint and skin health, and provide a calming effect on the brain.[8] I’ll usually take this along with my Re-lyte electrolytes in the morning but you can also take before bed.
8. Inositol: Not a vitamin but just as crucial
Inositol, once considered a B vitamin, plays an important role in various biological processes. These include regulating insulin, managing PCOS symptoms, promoting mental health, and possibly assisting in weight loss.[9] As with Glycine, I typically add this to my Re-lyte hydration drink in the morning. Both Inositol and Glycine have a natural sweet flavor and they mix well with water.
9. Ubiquinol: A powerful anti-oxidant
Ubiquinol is the active form of Coenzyme Q10 (CoQ10), a substance that our bodies naturally produce and use for cell growth and maintenance. As an antioxidant, Ubiquinol plays a crucial role in neutralizing harmful free radicals and reducing oxidative stress. Moreover, it is vital for energy production within our cells, particularly in the heart, which has high energy requirements. Studies suggest that supplementing with Ubiquinol may improve heart health, boost energy levels, and slow down the effects of aging.[10] I usually take this when I take the beef organs, Tonga Ali and Astragalus.
10. Magnesium: The master mineral
Last but not least, Magnesium is a vital mineral involved in over 300 enzymatic reactions in the body. It’s essential for heart health, bone health, mental health, and much more. I specifically use Magnesium Breakthrough by BiOptimizers as it’s a complete formula that includes seven forms of magnesium, making it a one-stop solution for optimal function.[11] I take this supplement before bed as magnesium also assists in sleep quality.
An Ever Evolving Journey
In the past, I also took high-dose Omega-3 fatty acids. However, upon monitoring, I didn’t observe a significant change in my Omega-3 Index, so I decided to take a pause on this particular supplement. That said, I’m always open to revisiting and retesting, and I might include it back in my stack in the future.
Closing Thoughts
As you embark on your own health and wellness journey, remember that supplement regimens should be individualized. The goal should be to find what works best for you, based on your unique needs and experiences. Never hesitate to consult with your healthcare provider before starting any new supplement regimen. Happy supplementing!
Let’s Continue the Conversation
As always, I appreciate your feedback and welcome your questions. Please share this post if you find it helpful, and let’s keep the conversation going. Which supplements are you currently taking? Have I overlooked anything that you swear by? Please share your thoughts in the comments!
Summary of Current Supplement Stack
| Supplement | Benefit | Dosage |
|---|---|---|
| Creatine Monohydrate | Enhances physical performance, increases muscle mass, and improves brain function. | 5g |
| Athletic Greens | Provides array of vitamins, minerals, probiotics, and antioxidants. | 1 serving |
| Desiccated Beef Organs | Excellent source of essential vitamins and minerals. | 1 serving |
| Astragalus | Boosts immune system, anti-aging, and anti-inflammatory. | 250 mg |
| Tongkat Ali | Anti-aging, anti-stress, and libido-enhancing effects. | 400 mg |
| Shilajit | Improves skin health, boosts brain function, and enhances energy levels. | 200-400 mg |
| Glycine | Promotes a good night’s sleep, supports joint and skin health, and provides a calming effect on the brain. | 1 tsp |
| Inositol | Regulates insulin, manages PCOS symptoms, promotes mental health, and assists in weight loss. | 1/3 tsp |
| Ubiquinol | Potent antioxidant, supports heart health and energy production. | 100 mg |
| Magnesium (Magnesium Breakthrough By BiOptimizers) | Involved in over 300 enzymatic reactions, essential for heart health, bone health, mental health, and more. | 500 mg |
*Updated on May 14th, 2023
Affiliate Disclaimer: Some of the links in this post are affiliate links. This means if you click on the link and purchase the item, I will receive a small commission at no extra cost to you. The earnings help to support the costs associated with running this website. Thank you for your support!
References:
(1) Cooper, R., Naclerio, F., Allgrove, J., Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. Jul 20;9(1):33.
(2) Shing, C.M., Peake, J.M., Lim, C.L., Briskey, D., Walsh, N.P., Fortes, M.B., Ahuja, K.D., Vitetta, L. (2014). Effects of probiotics supplementation on gastrointestinal permeability, inflammation and exercise performance in the heat. European Journal of Applied Physiology. Jan;114(1):93-103.
(3) Deaton, C., Froelicher, E.S., Wu, L.H., Ho, C., Shishani, K., Jaarsma, T. (2011). The global burden of cardiovascular disease. European Journal of Cardiovascular Nursing. Dec;10 Suppl 2:S5-13.
(4) Blesso, C.N., Andersen, C.J., Barona, J., Volek, J.S., Fernandez, M.L. (2013). Whole egg consumption improves lipoprotein profiles and insulin sensitivity to a greater extent than yolk-free egg substitute in individuals with metabolic syndrome. Metabolism. Mar;62(3):400-10.
(5) Auyeung, K.K., Han, Q.B., Ko, J.K. (2016). Astragalus membranaceus: A Review of its Protection Against Inflammation and Gastrointestinal Cancers. The American Journal of Chinese Medicine. 44(1):1-22.
(6) Talbott, S.M., Talbott, J.A., George, A., Pugh, M. (2013). Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. Journal of the International Society of Sports Nutrition. May 26;10(1):28.
(7) Carrasco-Gallardo, C., Guzmán, L., Maccioni, R.B. (2012). Shilajit: a natural phytocomplex with potential procognitive activity. International Journal of Alzheimer’s Disease. 2012:674142.
(8) Kawai, N., Sakai, N., Okuro, M., Karakawa, S., Tsuneyoshi, Y., Kawasaki, N., Takeda, T., Bannai, M., & Nishino, S. (2015). The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology, 40(6), 1405–1416.
(9) Unfer, V., Facchinetti, F., Orrù, B., Giordani, B., Nestler, J. (2020). Myo-inositol effects in women with PCOS: a meta-analysis of randomized controlled trials. Endocrine Connections. Nov;6(8):647-658.
(10) Langsjoen, P.H., Langsjoen, A.M. (2014). Comparison study of plasma coenzyme Q10 levels in healthy subjects supplemented with ubiquinol versus ubiquinone. Clinical Pharmacology in Drug Development. Jan;3(1):13-7
(11) De Baaij, J.H., Hoenderop, J.G., Bindels, R.J. (2015). Magnesium in man: implications for health and disease. Physiological Reviews. Jan;95(1):1-46.
