Supplementation?

Supplementation?

Supplementation?
Philosophy: Easy, Correct, Enjoyable

 

 

How to Use Supplements Without Wasting Your Money


You Don’t Need Supplements Let’s start with the truth: supplements are optional. Your foundation should always be real, nutrient-dense food. But if your diet is lacking, or if you’re very active, supplements can fill gaps in your nutrition. Seasonings like salt and spices don’t just add flavor—they improve nutrient absorption and enhance the quality of your meals. Similarly, supplements can act as a backup plan when your diet isn’t cutting it. But not all supplements are created equal. Here’s what you actually need.

1.Creatine Monohydrate

Creatine is hands-down one of the most researched and effective supplements, and it’s not just for gym-goers:
Performance in the Gym: It boosts strength, power, and recovery, letting you push harder and get better results.
Hormonal and Cognitive Support: It has potential benefits for women experiencing menopause, supports energy during menstruation, and may even help with brain health.
Dosage Matters: While the typical dose is 3-5 grams daily, larger individuals or those with specific goals can safely take 5-10 grams. This higher range helps with loading and ensures you’re saturated faster, especially if you’re a "responder"
Creatine monohydrate is affordable, safe, and incredibly versatile—an absolute staple for anyone serious about improving their health and performance.

2. Fish Oil


Fish oil is a nutritional powerhouse, but quality and sourcing matter:
Heart, Brain, and Mental Health: It can improve your lipid profile and has even been linked to reducing the dosage requirements for antidepressants in some cases (check with your doctor first).
Antioxidant Potential: Although not proven, populations with high fish consumption—like the Japanese—show resilience to oxidative stress, even with higher smoking rates.
Quality Tips: Choose fish oil sourced from sardines or anchovies. Always refrigerate it to avoid rancidity, and prioritize products with a strong EPA/DHA profile over generic “natural” claims.

3. Vitamin D

Vitamin D isn’t just a vitamin—it’s a hormone, and it plays a critical role in overall health:
Cheap and Essential: Vitamin D is one of the most affordable yet impactful supplements you can take. It’s vital for immunity, bone health, and even mood.
Performance and Seasonal Support: Low vitamin D levels are linked to seasonal depression, and getting enough can improve your energy and performance.
Fat-Soluble: Always take it with food or a fat-incorporated version for optimal absorption. This is an easy, over-the-counter fix that offers massive benefits for such a small investment.

4. Magnesium Glycinate


Magnesium is a must-have mineral, and glycinate is one of the best forms:
Neurological Benefits: It helps calm the nervous system, promoting better sleep and relaxation.
Cramp and Recovery Relief: Magnesium supports muscle function and prevents cramping, improving both
recovery and overall physical performance.
Hard to Get from Food Alone: While you can find magnesium in certain foods, many people are still deficient. A high-quality supplement ensures you’re covered.
By improving your sleep and recovery, magnesium directly supports your overall progress in both the gym and daily life.

5. A General Multivitamin


A multivitamin is like sprinkling some extra seasoning on your meals:
Filling Nutrient Gaps: Perfect for those with a minimalistic or restricted diet. It won’t replace real food, but it ensures you’re not missing the basics.
No Overkill: You don’t need mega-doses. A well-rounded, high-quality multivitamin is all you need to cover the gaps.

The Bottom Line


Supplements aren’t magic—they’re tools to enhance your nutrition, performance, and health. Start with the basics: eat real, nutrient-dense food, stay hydrated, and get quality sleep. Once you’ve got those dialed in, layer in these essentials if your diet or lifestyle calls for it:
● Creatine for performance and health benefits.
● Fish oil for heart, brain, and mental health.
● Vitamin D for immunity and mood support.
● Magnesium for better sleep and recovery.
● A multivitamin to cover gaps if your diet is minimalistic.
And don’t forget: quality always beats quantity. Keep it simple, consistent, and focused on what actually works.

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