Supplements To Compliment Your Bodybuilding Journey
My Top 6 Supplements
Supplements should be just that – something that complements an already healthy diet. But with soils being depleted of nutrients, supplements can be great at filling the gaps. They can also be effective for improving performance, recovery, and body composition, along with potentially reducing the risk of disease in the future.
These are my top 6 favorite supplements that I can’t go without. Of course, this is just what I take and it’s not a recommendation for you. I’m not a doctor and can’t give medical advice. This list might helpful to you, so I suggest doing some research if you have interest!
1. Vitamin D-3/K2
This is a vitamin and a hormone. D-3 has a variety of benefits, including improving cardiovascular and bone health. It’s great for improving hormone function and for bolstering immunity.
If you’re considering taking vitamin D, take it with K2, as K2 ensures that the calcium freed up by vitamin D is deposited into the bone and not into the blood vessels or arteries. I take mine in the morning before breakfast.
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2. Magnesium Glycinate
Most people are deficient in magnesium. It’s responsible for over 200 processes in the body, and can easily be depleted by stress, sweating, and training. Magnesium can improve blood sugar regulation, sleep, energy levels, and can boost muscle and nerve function.
Some forms to consider are magnesium glycinate, threonate, chelated magnesium, and magnesium orotate. Avoid cheap forms of magnesium like oxide, malate, and citrate, as these can cause stomach upset. I take mine about an hour before bed.
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3. Collagen Peptides
Collagen can help with hair, skin, and nails growth – but it can also improve joint health. It may also boost muscle mass and prevent bone loss. Make sure your collagen has types I and III, along with type V and X, as these have whole-body benefits.
I also look for a collagen powder that’s derived from either bovine or porcine, and not vegan, as these tend to be more bioavailable. Collagen with vitamin C and hyaluronic acid can help make the skin look more plump and can help with joint health. I take mine on an empty stomach in the morning.
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4. Creatine
Creatine monohydrate is still the gold standard when it comes to supplements that aid in muscle gain and recovery. It can also have cognitive benefits and metabolism-boosting benefits. You can either take 1-2g daily for 30 days or take the standard dose of 2.5g/100lbs. I take my creatine at night, as creatine absorption can be blocked by caffeine consumption.
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5. Omega-3 Fish Oil
Omega-3 is excellent for reducing inflammation. It also improves hormone function. It can possibly reduce cancer risk and improve cardiovascular function. If your diet is high in processed foods, taking omega-3 can help with balancing your omega-3 and omega-6 ratios. Omega-6 is prevalent in the standard American diet (SAD). It’s a good idea to get your omega-3 in store, as it can spoil in the back of a hot delivery truck.
Nordic Naturals, refrigerated – sold at local health food stores
6. Beef Protein
Beef protein can be a good option for those who can’t stomach whey protein. It’s naturally higher in creatine, and this brand contains a powdered blend of organs, which can provide additional micronutrients.
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Honorable mention:
Serrapeptase
A proteolytic enzyme that reduces scar tissue, pain, and may have cardiovascular and anti-inflammatory benefits. Best taken on an empty stomach
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NAC
Great to have on hand to take at the onset of a cold or when traveling. NAC has strong immune boosting and anti-inflammatory benefits.
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Probiotic
A soil-based probiotic can aid in digestion and in regularity. Look for a probiotic that is either soil-based or refrigerated and has at least 50 billion CFU.
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Thanks for reading. I appreciate you!
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