If you had a secret formula to boost your health, would you take it? Supplements are not a secret formula, but they can help you recover faster, get stronger, and replace harmful medications. There are tons of supplements on the market, and there are just as many opinions about what works and what doesn’t.
I’m only going to discuss supplements that I have taken or am currently taking and that have helped me and may help you as well.
Multivitamins
As discussed in the section on blood work, you won’t know what specific vitamins and minerals you are deficient in unless you get your blood tested. If you don’t have the opportunity to have your blood tested, taking a quality multivitamin can be a good insurance against any deficiencies you may have.
Make sure to get a multivitamin that is made with quality ingredients and take it daily.
Creatine
Soon after I started adding five grams of creatine monohydrate to my daily supplement stack, I noticed a big difference in my mood. I was happier and more optimistic. The physical effects were noticeable also: faster muscle recovery and strength gains. I wish I started taking it sooner.
Creatine is one of the most studied supplements. It’s made up of three amino acids and is naturally produced by the body. It gets stored in your muscles and is used to make adenosine triphosphate (ATP), which fuels your mitochondria and, in turn, powers your cells to make energy. All this energy is used by your body to build muscle mass, increase strength, avoid fatigue, increase bone strength, and improve brain health. Creatine can even assist in overcoming depression.
Creatine monohydrate is a flavorless powder that can be mixed in drinks or food, so it’s easy to incorporate. If you could only take one supplement, take creatine.
Turmeric
Taking turmeric capsules is a great alternative to ibuprofen for inflammation. It does not irritate the stomach, harm your gut microbiome, or have the potential to damage your kidneys like ibuprofen.
Turmeric can help reduce inflammation, neutralize free radicals, alleviate joint pain, and has potential neuroprotective effects.
Make sure to get turmeric capsules that also have black pepper; this will help with absorption in your gut and make it more effective.
Ashwagandha
Ashwagandha has been used for centuries and has been shown to have adaptogenic properties. This means it can help your body to adapt stress and promote balance. It has also been shown to normalize physiological function, increase testosterone levels, and improve overall reproductive health for men and women.
Vitamin D3 and K2
Most people are deficient in vitamin D due to either not getting enough sunlight, or not eating enough cholesterol, or both. Vitamin D helps your body absorb calcium, and K2 ensures the calcium goes to your bones and teeth and doesn’t accumulate in soft tissues or arteries.
Vitamin D is actually a hormone and plays a critical role in supporting the function of your immune system and insulin regulation, and has been connected to mood and mental health disorders.
A lack of vitamin D can cause mood disorders, weakened immune system function, an increased risk of chronic diseases, and cognitive impairment.
Vitamin C
Vitamin C is most commonly found in fruits, vegetables, and liver, but even if you eat those things, you may still benefit from supplementing with vitamin C. It has so many health benefits such as immune system support, antioxidant properties, helping your body synthesize collagen, and iron absorption.
Some studies have shown it can also reduce the duration of a cold. I take 500 mg a day, and if I’m sick or someone around me is sick, I’ll double my dose to 1,000 mg a day until I feel better or they do.