My Essential Supplement Routine

Recently I made a post about some basic nutritional guidelines I follow.

In this post I will elaborate on supplements I take.

I know that supplement personalization is the best way to go for true optimization, but I’m not that hardcore with it, and because my supplement regimen isn’t personalized, I feel that most people could follow it.

5 days a week I have a protein shake as part of my breakfast. In it I put whey protein powder, supergreens with probiotics and adaptogens, collagen peptides (type 1 and type 3), creatine monohydrate, flaxseed meal, and cacao powder.

In pill form I take fish oil and vitamin D3 with K2 in the morning and at night I take magnesium threonate.

It’s only 5 days a week because I do intermittent fasting for 2 days a week and I skip supplements those days too. I have no reason for skipping the supplements on those days other than I do it out of habit during breakfast. No breakfast, no supplements.

Whey protein powder is an exceptional source of protein and one serving gives me about 20 grams without having to consume too many calories. I only ever have one protein shake a day though. I much prefer to get my nutrients through ‘real food’.

Although I eat a good amount of fruits and vegetables, I like having a serve of supergreens to ensure I get enough.

Sometimes I eat badly throughout the day so at least this ensures I get a few servings of the good stuff. I also like to choose super greens with probiotics and adaptogens. Probiotics are great for gut health and adaptogens help the body adapt to stress.

Type 1 collagen is great for skin, hair, and nail health, as well as the strength of tendons and bones.

Type 3 maintains the structure of arteries, muscles, and organs, and also works alongside type 1 collagen to support skin and connective tissues.

Creatine is good for muscle growth and recovery. It also helps with cognitive function. There are several types of creatine but I like creatine monohydrate because it has had the most research backing. As a bonus, it tends to be cheaper.

Flaxseed is rich in omega-3 fatty acids and lignans, which support heart health, reduce inflammation, and improve digestion. They also aid in maintaining healthy skin and blood sugar levels. It’s important to consume flaxseed milled as the body can’t break it down if it is in whole seed form.

Cacao powder is high in antioxidants, boosts cognitive function, and I love the taste.

Fish oil is also rich in omega-3 fatty acids and has similar benefits to flaxseed.

Vitamin D3 is good for bone health and immune function by enhancing calcium absorption. Vitamin K2 helps direct calcium to bones and teeth and away from arteries, promoting cardiovascular health. Together, they improve bone density and overall cardiovascular function.

Finally, magnesium threonate reduces stress and helps with sleep quality. It also enhances cognitive function and memory. I prefer it over magnesium glycinate because it is more effective at crossing the blood-brain barrier.