Have you ever wondered what supplements are the most effective at maintaining and optimizing your overall health? If you said yes than you are like many people, and have probably tried googling to get an answer. But as more so called 'experts' emerge, the information present has become cloudy on what works. So I took it upon myself to find the most effective yet scientifically backed supplements. For about a year and a half, I've been researching supplements that are supported by a decent amount of studies. Once I found a supplement that seemed promising, I would run a self-tested experiment on myself to see if I felt a noticeable effect. I will first go over a quick summary and the proven effects of each supplement, then provide a table that provides timing, dosing and other pertinent information.
Summaries & Benefits
Vitamin D
Vitamin D is one of the fat-soluble essential vitamins which our body produces. It is synthesized by our skin when it is exposed to UV rays from the sun which is the bodies main source. Fish, eggs, and fortified milk also contain the vitamin. Due to the increased amount that people spend indoors nowadays, many people do not have optimal vitamin D levels. When supplementing with vitamin D, the D3 ( cholecalciferol) derivative is recommended over D2 (ergocalciferol) as it is used more effectively in the body. Vitamin D should be taken daily with meals, or a source of fat like fish oil.
Benefits:
- Increased cognition
- Increased immune & bone health
- Increased well-being
- Reduction in the risk of cancer, heart disease and diabetes
- Increased testosterone in those who are deficient
Citrulline
L-Citrulline is one of three dietary amino acids that play a role in the urea cycle (along with L-arginine and L-ornithine). Once L-citrulline is ingested, it is converted into arginine by the kidneys. Which means L-citrulline supplementation is a more effective method of increasing L-arginine levels in the body than L-arginine supplementation.
Benefits:
- Reduced fatigue
- Improved aerobic and anaerobic endurance
- Increased circulatory health
- Improved ammonia recycling
- Increased nitric oxide production
Fish Oil
Fish oil is a common term used when referring to 2 kinds of omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are typically found in fish, phytoplankton, and certain animal products. Fish oil provides a variety of benefits when supplemented, particularly when the ratio of omega-3 and omega-6 fatty acids in the body is almost equal (1:1). The average diet (red meat, eggs, and so forth) are high in omega-6 fatty acids, which is why fish oil is recommended to balance the ratio. The main pathway that a proper ratio of omega 3:6 fatty acids is beneficial is through the effect they have on eicosanoids and which ones are released in response to strength.
Benefits:
- Healthier blood vessels
- Reduced risk for plaque build-up
- Lowered lipid count
- Decreased risk of diabetes and several forms of cancer
- Reduction in triglycerides
Magnesium
Magnesium is an essential dietary mineral and the second most abundant electrolyte in the human body. It is also the second most common deficiency in developed countries. Deficiencies can lead to increased blood pressure, reduced glucose tolerance and neural excitation.
Benefits:
- Reduced blood pressure
- Improved insulin sensitivity
- Protective effects against depression and ADHD
Zinc
Zinc is also an essential dietary mineral and is one of the 24 micronutrients needed for survival. It is found in meat, egg, and legume products; with Oysters being a particularly good source. Zinc is very important for the optimal functioning of enzymes, hormones and immune systems. Zinc is lost through sweat, making supplementation very important for athletes that don’t get a lot of zinc through food.
Benefits:
- Reduction in the frequency of illnesses
- Potent antioxidant
- Optimization of testosterone levels
- In high doses, acts as in aromatase inhibitor
- In high doses, repairs intestinal mucosa
Vitamin C
L-ascorbic acid, or more commonly known as Vitamin C, is a water-soluble essential vitamin. Widely used due to its antioxidant properties, safety and low price. Vitamin C is capable of being both an antioxidant and pro-oxidant, depending on what the body needs. This mechanism allows it to serve a variety of functions in the body. Vitamin C sequesters free radicals in the body, and is replenished by antioxidant enzymes. Also often used as a reference drug in antioxidant research. Vitamin C’s structure allows it to act on neurology and depression, as well as interact with the pancreas and modulate cortisol. Its antioxidant properties mean vitamin C provides neuroprotective effects and benefits for blood flow. By protecting the testes from oxidative stress, vitamin C can also preserve testosterone levels.
Benefits:
- Reduction in the frequency of colds in athletes
- Reduction in the duration of colds by 8-14%
- Increased blood flow
Multivitamin
'Multivitamin' is a blanket term to refer to any supplement, usually in a pill or tablet form, that provides essential vitamins and minerals. Not all nutrients are present in each multivitamin, as iron is sometimes omitted. The majority of essential vitamins and minerals are in most multivitamins in varying dosages. They are normally used to 'cover all the bases' when it comes to supplementation of vitamins and minerals. Multivitamins are very useful if you have a poor diet, but they lose much of their benefit if you have a good diet. Many people with good diets take multivitamins unnecessarily. Instead just supplement the nutrients you need.
Info Table
| Supplement | Timing | Recommended Dosage | What I’ve Experienced |
|---|---|---|---|
| Vitamin D3 (Cholecalciferol) | Morning | 20-80 IUs/kg | More energy through the day and signs of higher testosterone |
| Citrulline | Morning | 3-6 grams pre-workout but N/A in my usage | Typically, Arginine/Citrulline is used pre-workout as a vasodilator/NO product. Anecdotally, I’ve found the vasodilation effect to be beneficial in feeling more awake due to increased blood flow and also blood flow = nutrient flow |
| Fish Oil | Morning & before bed | Enough to equal 2-3g combined EPA/DHA | Less sluggish throughout the day and less DOMs |
| Magnesium | Before bed | 200-400mg | Better sleep quality and less CNS fatigue |
| Zinc | Before bed | 25-45mg of elemental zinc | Better sleep quality, less CNS fatigue, signs of higher testosterone |
| Vitamin C | Before bed | 2g (RDI of 100-200mg is too low for immune system support) | Less occurrences of common colds/sicknesses and if I do get sick, I recover quicker |
| Multivitamin | Before bed | 0-1 multivitamin | Helps fill in holes in micronutrient intake as I am guilty of not eating fruits and veggies |
As you can see the supplements above are aimed towards general health and not directly improving training such as ones that do like creatine, beta-alanine, etc. I will have a write-up on those later once I can compile all the present data and studies. Let me know if you guys have any additional questions or comments.
References
https://examine.com/supplements/vitamin-d/
https://examine.com/supplements/arginine/
https://examine.com/supplements/fish-oil/
https://examine.com/supplements/magnesium/
https://examine.com/supplements/zinc/
https://examine.com/supplements/vitamin-c/