My Short List of Supplements That I Use for Muscle, Strength, and Health

The supplements I believe in and use.

Over the years (decades?) I’ve tried my fair share of supplements. I’ve admittedly jumped on a few trends, bandwagons, and hype and tried the latest new compounds promising incredible results. But as I’ve gotten older (wiser) I’ve cut back to the essentials.

Supplements should be just as they are defined: added to a balanced, complete diet to supplement (add to, not replace) said diet.

I’ve never been one to solely rely on supplements to optimize my efforts. I still believe wholeheartedly that hard work, discipline, and dogged consistency are the hallmarks of success. Those are the factors within our control.

But I can’t discount supplements altogether. There are a few that have stood the test of time and have become welcome staples in any muscle and strength-building program.

Here is my list:

Whey protein
You can’t beat whey protein for your post-workout recovery. It’s cheap, easily digestible, and can be viewed as insurance. We don’t always have perfect days of eating, so whey can easily and affordably be added for coverage. I usually only have one whey protein drink after training.

Creatine monohydrate
As the most studied muscle-building supplement on the market creatine not only has muscle and strength benefits, but can also aid in cardiovascular health and even cognitive health. More research is unveiling new benefits all the time. I normally take around 5 grams post-training.

Vitamin D3
As we spend more and more of our time indoors, we can potentially lack vitamin D due to our avoidance of the sunlight. Vitamin D3 also has many hormonal balancing benefits. And since hormones are so vital for health, it would make sense to supplement our diets with it. I take 4000 IU per day in the morning.

Vitamin C
There seems to be some studies suggesting the added benefits of taking in more vitamin C and other studies say anything extra than what you need is a waste. Again, this is an insurance thing with me. I know it won’t have profound noticeable benefits, but it’s just nice to know I’m stocking up my supply of C for stressful times. I take 500 mg in the morning.

Magnesium glycinate
You can’t go far without running into the benefits of magnesium. From a sleep aid to relaxing the nervous system to allow for more growth and repair, magnesium (especially glycinate) is a great addition. Again, it’s not something that will wow you overnight, but it’s great for long-term health. I take 270 mg per day at night.

L-theanine
I will admit, l-theanine is something new to me and that I’m experimenting with. Naturally found in certain teas such as green tea, l-theanine is said to help with relaxation and reducing ruminating thoughts. As someone who has a tough time sleeping, I’m willing to try this natural supplement. I’m trying 200 mg per night.

What about you? What supplements do you take or are curious about? Let me know in the comments.

Happy lifting!