Just a short overview over every supplement I usually take.
My personal guidelines for which/if to take a supplement are
- ROI: cost vs potential benefits
- potential benefits: how well studied / safe is it
- potential benefits: are they applicable to me / my goals
In general you don’t really need to take anything, unless there are actual deficiencies. But there is also a difference between having just enough of something, or having optimal amounts; this is the gap I try to bridge.
I usually take
- protein powder as needed (meal plan)
- creatine, fish oil and vitamin D with my breakfast
- everything else gets mixed in my greek yoghurt mix, which I eat every evening.
Protein Pulver
Creatine Monohydrate
https://examine.com/supplements/creatine/
- improvement in strength and power output during resistance exercise
Spirulina
https://examine.com/supplements/spirulina/
- against allergies
Fisch oil
https://examine.com/supplements/fish-oil/
- general wellness
- against muscle soreness
MSM
https://examine.com/supplements/methylsulfonylmethane/
- against allergies
- against muscle soreness
- potential for joint health
Vitamin D
https://examine.com/supplements/vitamin-d/
- general wellness
especial in COVID and home office times
Collagen Protein
https://examine.com/supplements/type-ii-collagen/
- potential joint health
- skin health
