From what I've learned, supplements are not necessary but there are some that definitely help for either general health or performance. Here is a list of what I currently take and why:
This is a cheap supplement - only about $10 for 240 capsules and you really only need 1 a day. Ben Greenfield warns of Vitamin D toxicity if you take over 10,000 IU/day while Dr. Gundry would tell you that you only need 5,000 IU/day (and also advises taking at least 3x that when nearing sickness) but has tested thousands of patients who take much higher doses consistently and has not witnessed Vitamin D toxicity. I like to stay on the safer side.
It is advised to take this supplement before bed but I take most of my supplements right when I wake up; so I always take 1 in the morning and if I remember, I take 1 more before bed.
I buy this supplement at GNC.
Green Superfood Blend
It will definitely shock you how bad this stuff tastes but you can't beat being able to get 3 cups of vegetables in 1 8oz glass. I made the mistake of thinking a serving was 1 tablespoon at first - which is a horrible mistake but also makes the teaspoon seem not nearly as bad.
This supplement is about $9 for 30 servings -- not bad at all, once again. If you've noticed, I try to look for quality, availability, and price.
I usually buy this at Wegmans.
Both Ben Greenfield and Michael Matthews recommend creatine for just about everyone. With over 3 decades of research, creatine has been shown to pretty dramatically increase power and muscle gain with very little risk. Ben Greenfield also states that there is science to show it benefits your brain, liver, and bones as well. He recommends 5-10g every day, even if you are not trying to build muscle. Both Ben and Michael are heavy researchers in the health and fitness space and actually formulate their own supplements, so I trust this input.
I'm not sure I personally would take this if I was not trying to gain muscle just because it is extra money but it is interesting to know all the benefits Creatine has and how low-risk it is to take.
That being said, if you are not active, I do not think you would get much benefit from taking this. But if you are... Get on it. Depending on where you go, this supplement is $10-$15 for 80 servings, which is not bad at all. I take at least 5g each morning, and if I am doing a workout, I have closer to 8-10g if you include this plus my Pre-workout.
I get this supplement at GNC.
This is one of my more pricey supplements - $40 for 30 servings. I buy this supplement at GNC.
This may seem like a lot but if you compare the benefits to the prices, it is worth it if you have a little extra cash. With everything, this adds up to about $100/month if I use all these regularly. Since I do not use the protein powder too regularly and I probably skip 7-10 days each month for pre-workout, I probably spend closer to $75/month.
For someone who does not work out but still is health conscious and at least somewhat active, I strongly suggest the first three supplements - Vitamin D3, fish oil, a green superfood blend to build a strong immune system and to increase heart and bone health. The other supplements I use - creatine, pre-workout, BCAAS, and protein powder I would only suggest if you work out every day or every other day.
I suggest a lot of these supplements mainly because of the suggestions by experts in the health and fitness field. For instance, here is a link to Ben Greenfield's suggestions - and some of the areas where I state "science has shown" or something like that, I referenced this article or have heard about studies from multiple experts in interviews --I don't get everything they recommend but if there is strong science behind it and I can find a good quality product for a reasonable price, I go for it.
Another supplement I have heard great things about from both Ben Greenfield, Shawn Stevenson, and other experts is Magnesium. This is a nutrient that almost everyone is deficient in and has been shown to be great for several things, especially your immune system and bone health. Shawn recommends a topical cream, Ease Magnesium, but I have also heard great things about a brand named Calm, which you can find in most grocery stores.
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