Supplements

3-5g daily of the most researched supplement in sports science. Benefits extend beyond muscle to cognition, bone health, and potentially neuroprotection.

2,000-5,000 IU vitamin D3 daily with K2 (MK-7). Most people are deficient, and optimal levels (40-60 ng/mL) support immune function, bone health, and mood.

200-400mg elemental magnesium daily. Half the population is deficient in this mineral involved in 300+ enzymatic processes including sleep, muscle function, and mood.

The essentials: D3+K2, Magnesium, Omega-3, and Creatine. These four address the most widespread deficiencies with the strongest evidence bases.

Berberine (500mg 2-3x/day with meals) activates AMPK and reduces blood glucose comparably to metformin. Strong evidence for improving fasting glucose, HbA1c, and lipids.

Screen ferritin before supplementing iron. Low ferritin can contribute to fatigue, particularly in menstruating women, but iron should be guided by labs and clinician review.

Use low-dose psyllium as a fiber bridge when food-based fiber intake is not yet consistent.

Use a reliable B12 source or clinician-guided supplement strategy if you eat little or no animal food.

300-600mg KSM-66 ashwagandha daily. Clinical trials show reduced cortisol (~30%), improved sleep quality, and modest testosterone increases.

Lion's Mane mushroom (500-3000mg/day) stimulates NGF production and has shown cognitive improvements in mild cognitive impairment trials. Active compounds: hericenones and erinacines.

50mg apigenin before bed modulates GABA-A receptors for mild, clean sedation. Found naturally in chamomile. Also inhibits CD38 enzyme, potentially preserving NAD+ levels.

Test beetroot juice or nitrate-rich foods before endurance sessions or as a blood-pressure-support habit.

Audit your supplement stack by pausing non-essential additions one at a time and keeping only clear winners.