I’ve wasted a disgusting amount of money on supplements over the past 25 years, but here are six I still take regularly.
One, magnesium. It plays an important role in energy production, muscle function, sleep, recovery. Around half of people don’t get enough from their diet, and hard training can increase your requirements even further. Just make sure to skip magnesium oxide and go with a better absorbed form like citrate or glycinate.
Two, creatine, obviously. It boosts strength, increases lean body mass and even appears to have some interesting cognitive benefits. Take around 5-10 grams per day depending on your body weight, and stick to basic creatine monohydrate. The overpriced “advanced” versions aren’t any better.
Three, fish oil. It supports cardiovascular health, helps regulate inflammation and some research even shows improvements in training performance and recovery. Around 2-3 grams of combined EPA and DHA per day is a solid target, so make sure you’re checking those on the label and not just the total amount of fish oil.
Four, vitamin D. It’s important for immune function, bone health and normal testosterone production, and if you spend most of your day indoors or don’t get much direct sunlight, you’re at much higher risk of running low.
Five, whey protein. It technically isn’t even a “supplement” since it’s a natural component of dairy, but whey is one of the highest quality protein sources you can get and helps you hit your daily protein target more easily. Casein, egg and plant-based powders can all work too, but whey is my go-to for overall taste and texture.
Six, pre-workout. It can improve overall energy and focus especially on days where you’re more fatigued. Just be careful with “high stim” formulas since they can leave you jittery and actually hurt your focus, plus interfere with sleep later. In PureForm we use a moderate caffeine dose paired with l-theanine for a steadier, “dialed in” feel, but whichever pre-workout you use, remember more isn’t always better.
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