What supplements should I take?

Just like macros, this is going to be individualized. It depends on bloodwork, health history, lifestyle, etc.

Three supplements you usually can’t go wrong with:

Vitamin D3

Omega-3

Creatine Monohydrate

Your skin absorbs UVB radiation from sunlight and converts it to vitamin D. You can also get some vitamin D from consuming fatty fish, egg yolk, and fortified foods. However, most people are still deficient (or fall in the low end of normal for serum levels). Vitamin D is important for regulating the amounts of calcium and phosphorus you have in your body = bone, teeth, and muscle health. It also plays a huge role in immune health. If you’re curious whether or not you need to supplement, talk to your doctor about getting a blood test done.

Omega-3s, 6s, and 9s are what are called “essential fatty acids.”

Fatty acids are the building blocks of fats, and these particular fats are not naturally occurring in the body (hence “essential”), which means you need to consume them via food or supplement to get their benefits.

More on Omega-3s:

Omega-6s and 9s are a lot more present in a typical American diet, so you usually do not have to supplement those. However, omega-3s are a bit harder to come by. Omega-3s are most known for lowering harmful cholesterol and increasing the good. Omegas are also anti-inflammatory. They are part of every cell in your body, so they indirectly affect the health of your brain, your vision, your immune system, your skeletal muscle, your breathing, your movement, etc.

When choosing an omega-3 supplement (typically a fish oil) look for the good manufacturing practices (GMP) seal and a breakdown of ALA, EPA and DHA in the supplement facts.

You can also find Omega-3s in the foods listed below. Start by increasing your intakes of these items, then pick up a supplement for a fallback as needed!

Mackerel, Salmon, Herring

Bluefin, Albacore tuna

Freshwater white fish

Anchovy, Halibut, Sea bass

Flax seeds

Chia seeds

Walnuts

Soy

Canola oil

Algae, Spirulina

What about creatine?

Creatine is an amino acid found in the muscles and brain. It is primarily made by the liver. It has many functions, but is most well-known for its ability to donate a phosphate group to create more ATP (energy) for your body. It also has great recovery and cognitive benefits.

Creatine as a supplement is the most researched and proven-effective ergogenic aid. An ergogenic aid is something that improves strength and performance. Studies found that although your body makes its own creatine, when you ingest more of it, it is stored and used rather than excreting the excess. I call creatine a “Why not?” supplement. If you are already putting in the work, training hard and consistently, and creatine has been proven to help, why would you not take it? Creatine is found in food, but 3-5g daily is recommended (even on rest days) to reap the benefits. Supplementation is a way to ensure you are getting those amounts.

Creatine is more effective in weightlifting or resistance training as opposed to endurance exercise. Creatine loading phases are not necessary if ingested consistently on a daily basis. Consuming creatine with protein and carbs can slightly enhance absorption.