My Supplement Stack
Supplements are an excellent tool to anyones nutritional approach but I must mention a few at the start of this blog post:
This list is not created to instruct you as to what supplements you should take but rather to document what I personally take based on my situation. Supplements should be taken based on personal requirements and under the guidance of a health care professional.
Supplementation should come secondary to good overall diet and nutrition. I personally strive to get most of my essential nutrients from whole food sources with supplements being used to fill in the gaps if needed.
This blog posted is updated periodically changing the products to reflect my personal supplementation as it is constantly evolving. It is based on the above YouTube video which you can watch for more information or click the links on each product for further scientifically based information on dosage, type and effects. Affiliate links are used in this post which if you use to purchase any of the products do go to supporting me in creating more content.
There are over 72 different ionic trace minerals which are inorganic substances required by the body for a variety of different functions. They are essential components of body fluids and tissues, enzyme systems and are involved in normal nerve function. I add 0.5ml per litre of reverse osmosis filtered water.
Potassium is an essential mineral and electrolyte considered the antagonist to sodium for blood pressure and water in the body. It can be found in high amounts in fresh produce like fruits and vegetables. I take 200-300mg with 0.5L water first thing in the morning. Large doses (500 mg +) of potassium in powder form may cause cardiac arrythmia.
High dosed joint formula containing Glucosamine, Chondroitin, MSM, Turmeric, Ginger and more to aid in joint health by reducing collagen degradation and promote repair. With handstands and bodyweight training being so joint intensive, I take 6 capsules split into two with morning and evening meals.
Curcumin is the main bio-active component of Turmeric and is mainly used to reduce inflammation which helps with handstands and bodyweight training being so joint intensive. Phytsome Meriva® is a patented combination of curcumin and soy lecithin to increase absorption. I take 1 per day with food to increase absorption .
Zinc is another essential mineral which has antioxidant and immune-boosting properties. It’s commonly lost in sweat and absorption can be inhibited by calcium, magnesium and iron. It has also been shown to reduce symptoms of acne, which I’ve personally benefited from. I take 40-50mg per day split up and taken with food.
Ashwagandha is an Ayurvedic herb and adaptogen which can help the body adapt better to stressors. It has been shown to improve strength and recovery in an impressive way. KSM-66 is a standardised form to ensure quality is high. I take 2 capsules split with morning and evening meals.
Folate or B9 is an essential vitamin found in lower levels across many different foods. It works synergistically with B12 in making red blood cells and helps iron function in the body. I am taking this to help balance higher B12 levels. I take 1 capsule per day.
Vitamin D3 + K2
Vitamin D is essential for human survival and is very commonly deficient in developed countries. It’s important for a whole host of functions in the body and widely researched. It is produced endogenously with adequate sun exposure. However living in the UK this exposure isn’t accessible in winter so I supplement during it with 9-12 drops daily.
The most common “bro” supplement to meet the daily protein needs. This provides quick releasing protein in an easy access format. I prefer natural whey as it has minimal ingredients and is sweetened with stevia. I usually take 2 scoops post workout with something sugary.
Hydrolyzed collagen is a component of cartilage and the supplemental version of proteins found in bone broth. Whilst bone broth or stocks would be a preferred source, this provides a convenient dose appearing to reduce inflammation and improve joint health. I occasionally take 10g in smoothies or hot beverages.
Arguably the most researched and effective supplement with decades of evidence. It’s been shown to increase muscle creatine content, power output and improve performance both physically and cognitively. For its price, it’s hard to argue against it. I take 2-4g every day.
Fish oil is used for the high content of omega 3 fatty acids, predominately EPA and DHA. Primarily beneficial for its anti-inflammatory effects but also improves cellular communication and insulin sensitivity. Whilst I add natural sources like fatty fish, I take 3 capsules per day with food. I alternate with Wiley’s Finest Omega 3 due to the high Vitamin D dose in PROM3GA.
Magnesium is another essential mineral that is very commonly deficient in developed countries. It’s a co-factor for over 300 enzymatic processes in the body. It’s required for energy production, glycolysis and helps regulate melatonin. I take 200mg each night, an hour prior to bed.