Supplements

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:

Vitamin D3

Shawn Stevenson and Dr. Gundry strongly suggest a Vitamin D supplement; stating that no matter how much time you spend in the sun each day, it is not possible to get the optimal amount of Vitamin D. This supplement is great for both bone density and immune system function. Many people associate Vitamin C with boosting the immune system but Vitamin D is shown to work much better.

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.

https://www.amazon.com/Natures-Way-Vitamin-Softgel-Count/dp/B007VBVN3E/ref=sr_1_4?keywords=nature%27s+way+vitamin+d3&qid=1561932400&s=gateway&sr=8-4

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Fish Oil

This is another supplement that every expert I have studied greatly has suggested. In today's typical foods, omega-3s are hard to come by while omega-6s are dominant. Omega-6s have been shown to be inflammatory while omega-3s are anti-inflammatory. Both are still necessary in our diet but we need to find a balance. Great natural sources of Omega-3s are grass-fed beef and in eggs.

Three reasons why I chose this specific fish oil are:

1. It has the highest amount of DHA out of the 4-5 different brands I looked at. DHA is shown to be highly beneficial for heart health and brain health.
2. It comes in a dark bottle that the sunlight won't pass through. These oils are very sensitive to light and can be soiled if kept in the sun.
3. It is cheap! $15 for 125 servings; can't really beat that.

Fish oil has also been shown to be beneficial for your recovery, skin, mood, and metabolism. It sounds too good to be true, but there's a reason why everybody suggests this supplement.

I usually take 2 capsules in the morning and, if I remember, another 2 at night.

​I buy this supplement at GNC.

https://www.amazon.com/Nature-Made-Omega-3-Softgels-Count/dp/B0046XC528/ref=sr_1_7?keywords=nature+made+fish+oil&qid=1561932333&s=gateway&sr=8-7

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Green Superfood Blend

 Shawn Stevenson turned me on to using a Green Superfood Blend. Ben Greenfield and Shawn state that this is not a substitute for eating these vegetables fresh, but would say that these are beneficial if it is difficult for you to get enough veggies in your daily diet.

On a normal day I have about 2 cups of salad but I aim to have 4 - so since I usually can't make it to 4, I use this green blend once a day. In 1 teaspoon of this stuff there are 3 cups of green vegetables, just very finely shredded and condensed. I wait to take this before I go to bed - in case I do get enough vegetables during the day and decide I do not need it.

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.

https://www.amazon.com/Amazing-Grass-Organic-Smoothie-Booster/dp/B078GZ8Y66/ref=sr_1_50?crid=IK6BFMQ6EL0I&keywords=green%2Bsuperfood&qid=1561931588&s=gateway&sprefix=green%2Bsuper%2Caps%2C152&sr=8-50&th=1

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Creatine

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.

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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.

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https://www.amazon.com/MuscleTech-Platinum-Creatine-Monohydrate-Micronized/dp/B00IUHNCIW/ref=sr_1_1_sspa?keywords=creatine&qid=1561932445&s=gateway&sr=8-1-spons&psc=1

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Pre-Workout

Again, I do not think I would take this if I was not working out as much. This has 250mg of caffeine, which is a pretty heavy dose. I take this every morning, mixed in the same glass as the creatine. I usually work out every morning so this would be right before my work out (all other supplements besides pre-workout, creatine, and the green superfood blend are taken right after my workout). Even if I don't workout in the morning, I will at least take a half serving of this supplement. Caffeine helps me dramatically with my mood and energy in the mornings. Weekends I don't usually take this except for right before a workout.

This is one of my more pricey supplements - $40 for 30 servings. I buy this supplement at GNC.

https://www.amazon.com/Beyond-Raw-LIT-Gummy-412-8G/dp/B01N0RYDR1/ref=sr_1_2?keywords=pre-workout%2Blit%2Bgummy%2Bwork&qid=1561932702&s=gateway&sr=8-2&th=1

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BCAAs

Both Shawn Stevenson and Ben Greenfield strongly recommend BCAAs for performance and recovery benefits. They suggest that you take BCAAs before, after, and even during your workout. Ben suggests EAAs, or Essential Amino Acids (which include more amino acids that BCAAs and he has his own formula with his company, Kion), but definitely would recommend BCAAs over nothing at all and has said that they helped him from bonking during triathlons, thanks to Peter Attia's advice.

I take 7-10g of this supplement during my workout, drinking a couple sips in between sets.

This is about $20 for 30 servings. Considering all the proven evidence for recovery and performance benefits, this is well-worth the price.

I usually buy this from Wegmans.

https://www.amazon.com/Scivation-Hydrasport-Electrolyte-Hydration-Raspberry/dp/B07BV6Y72J/ref=sr_1_2_sspa?keywords=xtend%2Bbcaa&qid=1561934730&s=gateway&sr=8-2-spons&th=1

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Protein Powder

 Lastly, this is a supplement that I tend to not use regularly but I just started using more. I figure drinking 1 or 2 shakes each day will really make sure that I get enough protein but won't give me too much. Plus, I mix it with milk so I get some added nutrients and calories from that since I am trying to bulk up at the moment.

I like this protein because it incorporates a good amount of protein, some BCAAs, and little carbohydrates. Plus it's tasty.

I usually buy this supplement at GNC and it is my other pricier supplement; another reason why I may not take it regularly. I usually get plenty of protein from other sources so I really just use it to put me over the top and give me some extra calories. Is it worth the $60 for 70 servings? Kind of unsure.

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Conclusion

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.