Hi everyone! I've been taking my 50mg Zinc and effects have been great. No worries there.ç I'd like to know what else I should take,because I'm really into taking supplements lately, just to boost my performance and overall wellness.
I was thinking a multivitamin like Centrum, that could work. But I know there's other stuff around like:
-Ashwaghanda -Spirulina
I've researched a bit and I know there's a thin line between a great, good working supplement and a "superfood" trend like the "Spirulina" thing seems to be.
I'm looking to optimize my energy levels too, work is not stressful but I have been investing a huge amount of time on it lately.
I think the ashwaghanda might be nice, still researching.
But as this is the Red Pill (unplugging from the matrix), I want to ask:
what do you guys know about supplements,vitamins and other things that could bring wellness to my life, including my sexual performance, for my workouts (no gym yet,just strength and calisthenics), for my energy levels,sleep quality, and anything that can help me improve myself. Zing has been great, had the best flu I've had in years, lasted a few days and only a few symptoms, along with the other stuff it brings.
What do you take? What should I know?
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Jackmoter 7h ago
Gym: Creatine Monohydrate. Dose = Your bodyweight in Kilograms/10. I weight 70kg, I take 7g a day. If you are sleep deprived, double the dose for cognition boost.
L-Citrulline - 10g prelockout. Insane Pump. Might improve power output. Might increase reps before failure.
Malic Acid - Compliments L-Citrulline. (Citrulline Malate is a scam, companies just mix citrulline and malic acid in a bag and give you un-ideal doses. Real Citrulline Malate is chemically bound together)
Liquid Glyercol – 5ML – Hyper Hydrates muscles decreasing injury risk and increasing water retention. Hydration benefits. Mass Moves Mass Benefits. Crazy Pumps in combo with Citrulline.
Caffeine – 200-400mg. Power out put increases around 300mg. Do not take any later than 12 hours before sleep or you will ruin your deep sleep. Quarter life of 12 hours.
Sleep:
Apigenin – 200mg. Reduce Anxiety and ruminating thoughts.
L-Theanine 200mg. Reduces GABA (Exititory) activity in the brain
Magnesium Threonine 145mg// Glycinate 200mg. Will help sleep if you are deficient. Might help you fall asleep if you are not.
Zinc deficiency could decrease sleep quality. Upper Long Term Tolerable limit for your body is 40mg.
Caffeine intake late in day will destroy your deep sleep whether you can fall asleep or not.
Alcohol will destroy your deep sleep.
THC will destroy your REM Sleep.
Blue Light / Bright Light / Stimulating phone activity will fuck your sleep at night.
Longevity:
High Polyphenol Olive Oil (1000mg +) 10-20ml Reduce DNA damage by up to 30%, crazy heart and antioxidant benefits. Single most beneficial supplement out there.
Macadamia Nuts (30g) Crazy Heart health benefits
80-100% Dark Chocolate. Full of Flavonoids. Improved cognition etc.
I am tired of typing now, but there is so much more. See https://blueprint.bryanjohnson.com/pages/blueprint-protocol?srsltid=AfmBOoq4zQGrEcRke4grnTvXsozHmec8_1x44uMRWE05F_7T_0yj9adw
Musicgoon78 3 2d ago
5-htp really helps me with mood. It helps with serotonin production and makes most things more pleasurable. For me, food tastes better and I don't eat as much because I'm mentally satisfied. Which is kinda strange to explain. It supposedly helps with sleep, but I can't tell. I work hard so I'm fairly tired by the time I get home.
If you feel more at peace and grounded, it makes it a lot easier to focus. That will help you accomplish goals.
The other is probiotics. If you're eating right, they will help process quality foods.
Jackmoter 7h ago
I am not sure you should be supplementing 5-HTP long term unless you suffer from chronic low mood etc. You should be able to feel satisfied in life through your habits, not relying on the constant use of supplements.
Vermillion-Rx Admin 2d ago
Can confirm, 5-htp is good for mood as it is a precursor for serotonin
I have tried it it does work for mood
Most serotonin production happens in the intestines and is highly related to a proper diet
MrSupreme 2d ago
Probiotics could be my thing then Never heard of 5-htp, will research for sure. Good stuff
Musicgoon78 3 2d ago
Awesome bro!
dreams 2d ago
I take fish oil, vitamin d + k2, vitamin b complex and a multi vitamin every two weeks.
Vermillion-Rx Admin 2d ago
Fish oil is good. Too many foods have omega 6 and fish oil is a good Omega 3 source
MrSupreme 2d ago
I've thought about Flax seed oil (omega 3,6,9) but I also read a while ago that fish oil is superior, as most animal sourced supplements are.
Typo-MAGAshiv Endorsed Contributor 1d ago
I used to use it years ago.
1) if you're going to use it, you need to grind the seeds freshly in a coffee grinder. The oil oxidizes, degrades, and goes rancid quickly, so buying pre-ground seed powder or just oil isn't worth it.
2) it's estrogenic, which is why I stopped using it.
Vermillion-Rx Admin 2d ago
Ashwagandha is a must have as a man (look up ashwa cycling)
Vitamin C + zinc
Vitamin D and fish oil
Holy basil at night for sleep and anxiety
I've not found anything else to be profound
Cordyceps mushrooms and also ginseng can be good fur waking up
MrSupreme 2d ago
Ashwagandha was a big thing when I was reading reddit a couple years ago on some subreddits. Ok, that one sounds good then.
I'm already taking Zinc, sl some Vitamin D,C and Fosh oil plus the Ashwagandha sounds like a great start.
Typo-MAGAshiv Endorsed Contributor 2d ago
Centrum isn't very good. Most tablets are difficult for your body to digest, are full of fillers like sawdust, and are not really bio-available.
The vitamins and supplements I take are mostly gelcaps.
I take a shit ton, too. I'd have to go to my kitchen counter to make sure I covered everything, and it would take a while. Here's where I discussed some of this before, as well as here.
A lot of the ones I talk about in those links are very expensive unless you catch them on sale. They're worth it, though.
No-Stress-Cat 1d ago
I take Centrum Silver. The added fiber from the sawdust helps me take a better shit.
Typo-MAGAshiv Endorsed Contributor 1d ago
Try eating vegetables, you old fart!
SeasonedRP 2 2d ago
Creatine is the only thing I'm aware of that will help workouts. I had read that for years but didn't use it because I didn't want to gain water weight. About a year/year and half ago, I started using it, and there is some benefit in the gym. Not huge but it's there. Over the counter "test boosters" and things like that are a waste of money.
For overall health, it depends on you-age, diet, factors specific to you. I take a ton of supplements, too many to list really, and am probably wasting money on some, but I try to keep up on things that supposedly have anti-aging effects or help with cognition.
magushero18 2d ago
i take multivitamins
mattyanon Admin 2d ago
S Tier:
Lots of protein.
Creatine
Iron if you need it (tricky though - research how to make it absorb best)
A Tier:
Vitamin D
Vitamin E
Enough water.
B Tier:
Multivitamin
Probably good, I'm not certain: MSM, Taurine, Glycine, Citrulline.
Jackmoter 7h ago
Prolonged use of Vitamin E supplements are correlated with an increase in all cause mortality - just eat 20-30 almonds unless you are trying to lower your Estrogen.
Typo-MAGAshiv Endorsed Contributor 1d ago
A word of caution: if you're a man, and you eat red meat and leafy greens, you are more likely to get too much iron than not enough.
Jackmoter 7h ago
Iron in vegetables is not bioavailable so there is no worry there. Furthermore, it is impossible to eat your way out of an iron deficiency - should only be supplemented if you know you are deficient.
First-light 2 2d ago
You need to cycle the Ashwaghanda. The Zinc might be a bit high a dose long term, good for treatment of a deficiency but a bit high for maintenance.
Oh gosh I have tried many supplements. What I would not be without as a core is; creatine, some sort of healthy oil, ZInc, magnesium and B6 before bed, vitamin c if coming down with a virus, d if under the weather.
Currently mixing Co Q10 that I bought a kilo of from China into my oil, trying to work on mitochondria. Gums scored all zeros the other day at the dentist which is a good sign. Also recently tried NMN (got kilos of that from China too) and betaine for this. Very good but felt I needed a break. L carnitine too, really increases endurance as an easy to make up injectable but a bit of a pain -literally, so on a break from that too.
Cordyceps and Reishi also came by the kilo from China -just check your suppliers out with China but its very affordable for the more costly supplements. On a break from them too but they do help. I found cordyceps increased my appetite more than I wanted it to but it does help. Reishi gave me some strange dreams.
Probiotics are good. I make kefir but you can buy them too.
Ginko biloba helps my hands not get too cold working in winter. Seems to improve circulation in other areas too. Could try any nitric oxide booster for that too. Alpha lipoic acid works well as does citruline malate. We are not talking viagra, just a nice little boost.
If I were competing I would use as a core caffeine and taurine for endurance pre loading beta alanine for anaerobic buffering. Might bicarb load my butt on the day too. I do like a good strong cup of real coffee in the morning some days anyway.
Centrum, well OK but its a tall order to get all your vitamin needs into one pill. Compromises have to be made in the formulation. If you have a good diet you are unlikely to be deficient and if you want to optimise you may need more. A blood test may suggest if you are deficient in something and then you can easily supplement.
Jackmoter 7h ago
Most probiotics are dead before you take them, and the ones that are alive get dissolved into oblivion before they ever reach your gut microbiome - making them useless. ~
Finding a high quality probiotic is hard work.
Typo-MAGAshiv Endorsed Contributor 1d ago
Never heard or read this until you and @Vermillion-Rx mentioned it in this thread.
Why cycle it?
Vermillion-Rx Admin 1d ago
After about two months of daily use, your body becomes too accustomed to the adoptigenic properties and loses effectiveness due to tolerance
So at the two month mark or so you take it every other day instead and then resume daily intake again after another month or so
Typo-MAGAshiv Endorsed Contributor 1d ago
Crap. I've been taking it a while now.
Oops!
Jackmoter 7h ago
You do not need to worry.
"It is unknown if ashwagandha loses its potency with daily long-term use, but due to its possible drug-like effects on neurotransmission, this possibility cannot be ruled out. It’s also unknown if taking breaks from ashwagandha or taking it every other day prolongs its effectiveness." - https://examine.com/supplements/ashwagandha/?show_conditions=true
You only need to worry if you take it in the morning. We all have a natural cortisol spike in the morning, so by taking it then you would essentially be fucking your own natural rhythm.