An awesome write up. Just one point. You should stay away from multivitamins. 'All' [sic] nutrients in one little pill? Besides the question of quality the issue of composition is more questionable. There is a reason why serious drugs and medications usually have only one active ingredient.

Zinc helps production of testosterone and may reduce acne. Your description doesn't do it justice.

I have tried a lot of these and for whatever reason havent noticed any results. The only one that did do something for me is I bought a BCAA powder that's blue raspberry flavor. I drink a lot of this stuff while I'm on a cut and it seems to help in reaching my fat loss goals. Oh and caffeine. If I dont have caffeine I dont have enough energy for the gym.

I had to discontinue Creatine after I went to my doctor for a routine check up and my blood pressure was elevated. Turns out my Doctor had just been at a conference where a Nephrologist gave a presentation about the dangers of Creatine supplementation. Even at the lowest recommended dose Creatine can put excess strain on your kidneys which in turn can lead to a whole host of problems including blood pressure issues. I discontinued it and things went back to normal. Though I will say that even when on creatine I didn't notice much if any difference when I was exercising. The biggest factor for me has always been making sure I eat enough protein when recovering and getting enough sleep.

Supplementing should done carefully though. A lot of these products do put excess strain on your organs such as the kidneys and liver in particular. I work in the medical field and we do see people who get sick from over supplementation.

Can personally confirm zinc for bigger loads.

I'd also add CoQ10 (100mg-200mg) and Vitamin D (~2000-3000) to the list of essentials. If you lift add l-citrulline as well.

Here are my supplements:

• 100g beef liver sevaral times a week
• cod liver once or twice a week
• bone marrow with bone broth on the weekend
• salt all day

All people in the west are VitD defficiant, it also helps Test production, it should be at the absolute top of the list.

Hey what would you recommend for Skinny guys still in the Getting muscle Phase?

I started taking Whey protein and getting my workouts/Diet in check around a week ago, in it for the long run!

You should consider adding Peruvian Maca to the list. It's known for beign the highest growing crop in the world. It has a shit ton of benefits.

Some info:

Maca is a true nutritional powerhouse. Dried consists of 13-16% protein, 8.5% fiber, 19 essential amino acids, vitamins A, B1, B2, B3, C and D, minerals iron, magnesium, copper, zinc, sodium, potassium, calcium, several glucosinolates, 20 free fatty acids, and unique compounds called macaenes and macamides.  Beyond that, Maca is one of only a handful of foods considered to be an "adaptogen," or a food that raises overall life force energy.

Missing something major. Vitamin D specifically.

Search this forum or the net.

ZMA is life changing, it will greatly improve sleep and libido. Also with a bit of a natural test boost as well

Also can't say enough about a strict carnivore diet to improve gut health and general well being.

Most melatonin supps are 10mg on Amazon. Is 1mg a typo or do we really opt for the children's doses? Also, can anyone recommend a good probiotic? Great guide thanks.

See ive done the supps for years, all sorts of things. Actually taking a Maca pill with breakfast now and took a zinc pill last night before bed, my thing is you start spending so much money on this where now my financial goals are taking a hit. So for me its about finding that balance, im sure many of you here as well.

Could you say something abou5 gainers too. For skinny guys.

My favourite supplement is a big steak, medium. Also, a bucket of fried vegetables.

I'd advise against quickly going into any sort of major supplementation regime. If you're going to add something, add things one at a time, test them for a month or so and see how they affect you. Tracking how one thing at a time makes you feel is important. You can easily spend a lot of money on products that do not work for you. Trying to supplement your way straight into good health (or whatever) is expensive, it does not work and in the worst case it may even hurt you.

YMMV with any supplementation, I personally get no benefit from ashwagandha or creatine. Every zinc compound I've ever tried makes me wake up the next day feeling like shit. On the other hand, magnesium supplementation works great for me if I'm restless, or experiencing mild twitching in a muscle.

Many cheaper tablet supplements have additives that work as lubricants or for capsule bulking. Maybe they aren't harmful to you, maybe they are. From my perspective, I consider that the current wide ranging health issues being seen in the western world aren't something we can easily nail down to one specific factor, it's many many little things that act in tandem. One little thing like this won't kill you on its own, but it's likely it adds to your overall toxic load. Where possible I try to avoid tablets with additives I'm skeptical about.

Before you start diving into random nootropics, make sure your diet is supplying all the vitamins and minerals you need. You can get your blood tested to see how your levels of these are. If these are insufficient, you may well gain a major improvement in clarity, energy and mood from fixing those first. Whole foods are recommended over supplements whenever possible, it is safer and the minerals / vitamins you get will usually be balanced in a complementary fashion in food, aiding the body to absorb and use them.

Ashwagandha is my favorite.

​

I suggest you look into Curcumin C3 (extract containing all the good stuff) for fitness. It worked for me.

I'd remove everything except for protein powder and creatine.

Suppliments are definitely cool, but many (including scientists) are of the belief that you are paying for expensive pee when you take them. But regardless of this, suppliments are such a small piece of the puzzle.

I spent a long time thinking that taking an "all natural antidepressant" would make my problems go away and taking an "all natural testosterone booster" would turn me into a monster. Untrue. Nothing takes the place of being a kick-ass man on your own.

Having a healthy body which is working properly is huge, and supplements may help with that (especially if you find you have a deficiency). But as soon as you categorize them as a need (i.e I need to take my ashwaghanda otherwise I'll have tons of anxiety), you've connected your kick-ass manhood to some pill you have to stock up on every three months.

By all means take them, but know that you should be killing it with or without your fun little pills.

This feels like it was written by a scientist as he slowly transformed into a witch-doctor.

SAM-E Melatonin CBD isolate Creatine B12

FYI, dangerous levels of heavy metals have been found in protein powder-type supplements, so unless you like lead, arsenic, and mercury I'd avoid them like the plague

Proof

What the Study Showed The Clean Label Project measured the levels of heavy metals, BPA, pesticides, and other contaminants (more than 150 in all) in protein powders and drinks.

The contaminant levels were measured in a single serving of the products. Those amounts varied, so the lab used the serving size listed on each product’s label (e.g., “two rounded scoops”). However, Jaclyn Bowen, executive director of Clean Label Project, points out that many consumers use protein products multiple times per day.

MORE ON SUPPLEMENTS The Right Way to Meet Your Protein Needs 15 Supplement Ingredients to Always Avoid The Truth About Vitamin C and Other Supplements for the Common Cold Liver Damage From Supplements Is on the Rise Overall, the products made from sources of plant protein such as soy or hemp fared worse than those made from whey (milk) or egg, containing on average twice as much lead and measurably higher amounts of other contaminants.

Plant-based proteins may have higher contamination levels because the plants are especially prone to absorbing heavy metals from soil, says Sean Callan, Ph.D., a neuroscientist and director of operations at Ellipse Analytics, the lab that tested the protein products. Whey and egg proteins may have lower levels of heavy metals because the source of the contamination would likely be the feed given to the animals. Callan suspects the animals' digestive systems diffuse some of the toxins.

Also important: Buying a product with an "organic" label did not reduce the chances of getting a contaminated product. In fact, organic protein supplements had higher levels of heavy metals, on average, than nonorganic.

“That probably has more to do with these products being plant-based than being organic,” says Callan.

The manufacturers of those products, of course, didn't like the study

https://www.nutraingredients-usa.com/Article/2018/03/02/Study-that-alleges-many-protein-powders-contain-heavy-metals-gets-big-pushback-including-threatened-legal-action

Protein powder is simple complete protein. What it simply does is make it convenient, cheap and easy to get protein in. Protein has amino acids and they are the building blocks for muscles. you should aim for 0.7-1.3 X Bw in Lbs (ex: 0.7 x 180lbs= 126g) of daily protein intake. the less caloric restricted you are, the higher the protein. I'd suggest multiplying by 0.7 when bulking and 1 when cutting while 0.8-9 when in a recomp.

Ps: Don't listen to anyone saying to take more than 1.3x body weight. they simply want you to buy their protein products.

Edit: If you're able to get enough protein through real foods then protein powder would be useless.

I wanted to help add three to the list (three types of nootropics) that assist with memory and mental function.

Magnesium L-Threonate - improves memory, cognitive function, reversed clinical measures of brain aging.

Lions Mane - improves memory, cognitivite function, may assist with reducing anxiety & depression.

Niacin (Vit B3) - boosts brain function, lowers LDL cholesterol, improves circulation (may put strain on your liver though so dont supplement regularily)

Psilocybin - microdosing with Lions mane and Niacin helps restore synapses in the brain by passing through the blood brain barrier.

Did not have time to go into detail on these or provide links for studies on these if anyone else wants to chime in please do so.

All my research done this year in one post. Congrats, very solid.

Most supplements are a scam. Don't gets scammed. Eat right and be healthy.

ZMA - Hell yea

Also vitamin d3 is ESSENTIAL - Just google it or look up Stan efferding

Suplements are more and more popular. They are kind of magic. Buy them, eat them, enjoy.

It seems that the reality is different. First for most the studies are not conclusive or not repeated. There are best a small corelation and you would find such correlation with almost anything you could eat or stop eating.

Actually like almost everything else you need these stuff in the right proportion. Getting too much is as likely to have negative effects and most people already get enough in their food. Some heavy users of suplement even got ill because of them.

I would focus to have an healthy life so that all the mood/sleep/whatever enhencer woud become completely uncessary. For suplements, get your blood checked and only get them if you are actually lacking. If not, you likely do more harm than good.

If really there an issue, it would make sence to act and take what is needed, sure but I'll double check with your physician first.

For proteins & creatine, I think it is ok but if money permit, I would focus on eating standard food that contains it like meat rather than taking the product.

But I guess to each his own.

Any good weight loss supplements out there, or are those mostly junk?

Certainly not necessary but very useful is modafinil.

YMMV but personally I find 3 days in a row is the max I can do before burnout, with day 1-2 very productive mentally and workout performance, reaction time and physical energy levels elevated.

After which I get a few days of very low energy levels. The net improvement in productivity is worth it though.

Watch out with creatine - it spikes DHT which can speed up male pattern baldness if you are genetically susceptible.

Legion Athletics Supplements are great. Worth Trying. Their multivitamin covers alot discussed in here.

I'm pretty sure creatine and protein powder does not reduce recovery times, because I've tried diets with and without both supplements and noticed no difference in recovery times.

I'd love to see some evidence for that. Interesting that you didn't provide a source for recovery times.

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Surprised no mention of NAC (N-Acetyl-L-Cysteine). Also a lot of people taking various nootropics that aren't mentioned here, nowadays.

Supplementing zinc without adequate copper intake can cause copper deficiency leading to iron deficient anemia.

Lots of toxic shit.. just eat probiotic.. raw carnivore is all you need but most of you need your baked grain sludge and caramelized crusts.. I dont get why cod liver fish oil isnt at the top and for that reason alone I would ignore this whole supplement guide.

btw ever wonder why the RDA of pre vitamin A is so low compared to how much of it is in liver? as far as I know no one ever overdosed on healthy liver.. think about it you melon heads

Please consult a physician before starting any of these especially if you have any medical conditions as some of these supplements can cause significant drug to drug interactions. Especially St. Johns wort and kava

It's all fine and fun to take supplements, but please be careful before listening to internet advice about nutrition/supplement. Just your friendly neighborhood red pill physician signing off

I have found probiotics very useful.

Microdosing psychedelics was left off. I microdose lsd personally.

Also, something to be aware of:

Most full spectrum CBD oils contain trace amounts of THC. When used over a long period of time, this has the potential to make you pop positive on a drug test. I speak from direct experience. Don’t lose your job because of this.

Great list. A couple things I wanted to point out.

Firstly, CBD has low oral bioavailability. It’s always made me drowsy when I eat it but I smoked a hemp CBD cigarette (no tobacco) once and it clearly worked to relax me and relieve some pain.

St. John’s Wort - this is a weird one. The vast majority of the supplements that are standardized are standardized to hypericin. There is some evidence to show that hyperforin may play a role as well - much more difficult to find this. The only one I know of was “St. John’s force” by new chapter but it’s no longer being made.

Also, be careful with SJW. It acts similarly to SSRIs so DO NOT use it if you’re on SSRIs. Use with Milk Thistle should be cautioned as Milk Thistle can reduce certain liver enzymes responsible for breaking down the drug. Perhaps most importantly: SJW interferes with birth control. If you have a plate who becomes interested in taking it somehow then make sure she checks interactions. Or better yet check them yourself and be cautious.

Some additional suggestions for this list:

**BE CAREFUL WITH ANY SUPPLEMENT (including these) YOU TAKE AND ALWAYS CONSULT A LICENSED PROFESSIONAL (preferably a good doctor) BEFORE USE***

Sam-e (s-adenosyl methionine)- for some people this can have benefits from relieving joint pain to boosting mood. Don’t mix with other things that boost serotonin unless directed by a licensed medical professional.

NAC - can boost glutathione in the liver. A potent antioxidant that binds to acetylaldehyde (a toxic byproduct of alcohol metabolism). People report numerous benefits from this supplement. Despite the benefits to the liver, do not take with alcohol or directly before drinking.

Methylated B vitamins - if you have a MTHFR mutation, chances are these will be more useful to your body than standard b vitamins. MTHFR mutations are a relatively new bit of information so please do ample research before taking methylated b vitamins (also known as cofactors).

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Look up "Stamets 7" and watch Paul Stamets on Joe Rogan. A probiotic is good too. Ubiquinol (a superior form of CoQ10), PQQ, Acetyl L-Carnitine, and R Alpha lipoic acid, ALL help to increase mitochondrial health, mitochondrial metabolism, and mitochondrial biogenesis.

Look at mitochondria if you need more info. Also, don't forget to do fasting. 1 day is fine, but try to do a 5 day fast every now and then. Look up Rhonda Patrick on fasting, and also read Upton Sinclair's book The Fasting Cure.

I'll have to chime in and say powdered L-Theanine works momentarily for me (like 15 minutes max) and then I get real bad rebound anxiety. Caffeine free tea actually does reduce anxiety for a few hours though, oddly enough.

take all of them at once if you gotta get healthy real fast

Isn't there a study done on creatine saying people lose their hair from it?

Ashwagandha also boosts testosterone if your low by balancing out one’s hormones.

https://alphawolfnutrition.com/ashwagandha-testosterone/

Another herb I would add gynostemma. Gynostemma has been really remarkable for me. After a year of continued use (with breaks in between)

-Increased mental/physical energy

-Reduced fatigue

-Alertness increases, similar to Theanine but less GABAergic.

- I notice time goes by quicker than usua

-It just makes me feel like the best version of myself (probably effects on dopamine system)

-Excellent response to stress

-Stable mood

Take a look at organic raw cocoa powder as well - packed full of antioxidants and other good things.

These are based on longevity (living a long healthy life without age related diseases).

Multivitamin – Pure Encapsulations O.N.E – 1 capsule/daily if your diet is deficient in something

Vitamin D3 – 5000iu is what you want to aim for

Vitamin K2 – sometimes comes with vit D.

Fish Oil – Nordic naturals. 2 capsules twice a day Optionally: Omega-3 Phospholipids – krill oil or similar

Magnesium – Thorne Research – Magnesium Citramate – 1 capsule/daily

--> Nicotinamide Riboside – Thorne Research or TruNiagen – NiaCel – For improved cellular mitochondrial function (and a host of other crazy benefits as described by Harvard neuroscientist David Sinclair)

PQQ (Pyrroloquinoline Quinone) – Life Extension – PQQ 20mg – For temporary boost in cognitive function

Probiotics – 30billion+ OTC ones or Visbiome Probiotic sachets – Taken intermittently to top up healthy gut bacteria

Hyrolyzed Collagen – Great Lakes – For improved joint and skin health

Choline – Alpha GPC – NOW – Alpha GPC 300mg – Taken for public speaking events to increase mental acuity

Lion’s Mane Mushroom – Four Sigmatic Mushroom Elixir – Taken specifically for intense periods of work

Sulforaphane – From broccoli sprouts at whole foods or similar. May also be bought as Nutramax Avmacol

Berberine - 1000mg. Helps regulate digestive system and blood pressure, originally for diabetics but amazingly effective for everyone

Of note:

Sauna - 20min 3x a week or more. Helps with every marker of health and improves muscle building.

Cryotherapy - same benefits, different channel

Fasting - Lots to unpack but activates your bodies evolutionary mechanisms for survival and significantly improves your health. Does not go well with muscle building due to the growth hormone being deactivated, but nonetheless you only do this periodically

Sources:

https://fastlifehacks.com/dr-rhonda-patricks-supplements-list/

https://www.foundmyfitness.com/topics/sauna

https://www.foundmyfitness.com/topics/fasting

Joe Rogan podcast with Rhonda Patrick, David Sinclair, Matthew Walker

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Another good one to look into is kratom. Lots of different benefits. I take it when I'm really sore from a workout, sometimes to go to sleep, or just to power through some work. Really versatile and fairly cheap.

Why would protein powder be more beneficial for growth and recovery time than animal protein? It doesn't.

Also, you don't necessarily need a caloric surplus to build muscle.

Btw, why is there nothing about fish oils? Also, vitamin D for during the winter.

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Pharmacy student here. Please consult with a healthcare professional before taking any of these supplements but ESPECIALLY St John's wort. It interferes with a shit load of other medications.

Vitamin D have amazing list of health benefits and perfectly complements your other supplements.

​

Also, Vitamin E and Niacinamide are awesome.

1. Magnesium / ZMA knocks me out like a light and I sleep like a baby. Highly Recommended. I tend to work out in the late evenings due to my commute and it's a godsend. I ran out for a week recently and had a bout of insomnia/crazy fucking dreams whenever I worked out too late. Once I got resupplied, back to baby sleep. This is how I know it's working.
2. For focus/wakefulness L-Tyrosine has been a miracle supplement for me as well. YMMV. I encourage you all to read up on on it.

Test 500mg, tren 250 thank me later

Don't take melatonin or ANY hormone for that matter. It's a very tricky business, trust me.

Why not just take a men multivitamin ? E.g opti-men. Has everything you could possibly need, what do you guys think?

I would add Shilajit as well

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Check your T levels. Are they low?

​

If you answered Yes to the question above, supplementing with exogenous testosterone can likely change your life dramatically.

how is melatonin rec dose only 1mg? is that right?

the gummies it take are 5mg for one, and 2 per serving making it 10mg

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I am taking B1+B6+B12 and Magnesium. Additionally I take rhodiola rosea, holy basil and valerian for my nervous system. All of this combined with 500 mg of liquid Vitamin C and essential aminoacids. Needless to say, I feel good.

People need to jump on the omega 3 game. Heavy lifting is killer on the joints.

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I’ll bet you aren’t an MD. Good list but to serve what end? Peak body operation and mind operation - nope, there are better choices. Feeling juiced up - nope, there are better choices.

Does creatine contribute to male pattern baldness?

It increases DHT.

I've never touched the stuff.

I don't even take whey protein. I just EAT.

I wonder if I would have more success if I took creatine, although less hair!

I’ve tried many supplements with negligible effects.

But one thing I started taking recently is electrolyte drink mixes (sodium, magnesium, potassium, calcium) and it’s had a very noticeable positive effect. I’ve had a great reduction in tension headaches and general muscle soreness or tension.

Any insight on creatine during a cut?

replace melatonin with mint tea or chamomile tea. Mint tea is a surprisingly strong natural sleep aid. Chamomile is great for your skin. Also watch DR BERG DC on youtube

Dude, it's very clear that you're not very deep into this. Don't just give recommendations for some Karma Points without having a deep understandig about it