What’s up guys,
I was asked a question the other day.
“If you could only take 3 supplements for the rest of your life what would they be and why?”
It took me a while to figure out an answer, because honestly I have taken a lot of shit.
I have always been what some people call a “supplement whore.”
If I could get all the money that I’ve spent on supplements in the past 10 years back I could probably buy myself a BMW 1 Series.
It comes with the territory when you are into self improvement. I am on a never ending quest to find a pill, or anything really, that will give me a noticeable edge.
Here’s a pic of the supplements I’ve got floating around my room at the moment. And this is just whats there at the moment!
I am obviously not taking all of these supplements at once, but I have tried every single one for weeks at a time.
So I can confidently say that I consider myself an authority in this subject.
Not by matter of a PhD, but by pure experience.
So below I give my answer to this question, and I encourage you to hit the comment section and do the same.
1) Vitamin D
Its a fact that globally over 1 billion people are Vitamin D deficient.
With the rampant use of sunscreen and the rise in skin cancer, people are getting less and less sun every year.
Vitamin D is an essential, and was the obvious choice for the first supplement on my list.
Symptoms of Vitamin D deficiency include:
1) Bone and muscle weakness
4) Disrupted Sleep
5) Much more
Without vitamin D you just won’t function right.
When it comes down to it we are just organisms. And like plants we need the sun to survive.
So if your not getting enough of it, supplementing with Vitamin D is a no brainer.
So how much should you take?
To be honest, there is no cut and dry number for every one as a whole.
If you want to be sure, go get your Vitamin D levels checked and take it from there.
But if thats not an option, a good general guideline is to consume 1,000 IU’s of Vitamin D per 25 pounds of body weight.
This is a guideline set by the Vitamin D Council. I don’t know why there’s a whole council for Vitamin D but there is.
So for a 200 lb male this means 8,000 IU’s a day, in the form of D3. This will prevent deficiency.
But if you are deficient I suggest you take 10,000 IU a day for several months. It will take a while to reverse your deficiency and can take up to 6 months to start seeing symptom resolution.
Don’t over do it.
Too much vitamin D is not great for you, so do not go above 10,000 IU daily. This is the amount that your body will produce with maximum sun exposure.
So if you know you are gonna get high levels of sun that day there is really no need to take D in pill form at all.
When should you take it?
Vitamin D needs to be taken in the morning.
Taken at night it has been found to have a negative effect on your sleep. While in the morning it is found to improve your sleep by increasing REM sleep.
So best to take it in the morning
Here’s another chronic widespread deficiency. 68% of the world is not getting the proper daily doses of magnesium.
Many experts agree that our magnesium levels should be twice the amount that they typically are.
Magnesium is essential for a calm and smoothly running nervous system. It made my list because when I started to supplement with magnesium within weeks I noticed a strong reduction is stress and anxiety, less muscle cramping and stiffness, and a much better quality of sleep.
Theres a lot of supplements out there that work, but not many gave me such an immediate positive effect.
Regardless of what I think, magnesium is responsible for over 300 biological actions in our body is has often been known to be the “master mineral.”
Some signs that you are magnesium deficient include:
1) Calcium deficiency
2) Poor heart health
4) Muscle cramps
8) High blood pressure
9) Type II diabetes
10) Respiratory issues
11) Dizziness, Fatigue
12) Potassium deficiency
13) Difficulty swallowing
14) Poor memory & confusion
So how much should I take?
The average adult male should take around 500 mg daily.
But its important to note that not all forms are created equal.
Avoid magnesium oxide, which is sold at most generic health care pharmacies, as it is poorly absorbed and irritating to the digestive tract.
Instead opt for Magnesium Citrate.
Magnesium Chelate & Glycinate are also okay, but I have no experience with them. I have always stuck with Magnesium Citrate and if its not broke, then don’t fix it.
3) Omega 3 Fish Oil
Whats the most important part of you when it comes to self improvement.
Everything starts in the brain and one of the best things you can do for your brain is to take omega 3 daily.
Benefits of supplementing with omega 3 include:
1) As stated above, Incredible brain benefits.
These include but are not limited to relieving depression, helping with anxiety, and increasing concentration and memory.
Omega 3 insulated the nerve cells in the brain allowing them to communicate better with one another. After all the brain is 60% fat, so in order to optimally perform you need to feed it what is needs.
2) Improved skin health
3) Improved bone and joint health.
4) Improved cholesterol.
Even though omega 3 is a fat it helps to lower triglycerides and raise HDL (good cholesterol).
5) Improved heart health.
Omega 3 helps reduce plaque build up in the arteries. This increases blood flow to your heart and vital organs, even to your brain. Another brain benefit.
6) Much more.
So how much should I take?
Well to be honest in my opinion, the more the better. The recommended dose by doctors is around 1000mg a day.
This is a good starting point, but to receive the maximum brain benefits I take around 5,000mg a day. Many people take even more.
In the past, sufferer’s of traumatic brain injuries, some in a coma, have been given as much as 20 grams a day. This high dosing of fish oil has actually helped brain healing and patients in a coma from brain injury wake up.
So I have a high belief in fish oil and really think its up to you on how much you take. If you just want it to be safe, help your heart, brain and overall health then take 1000mg.
But if your suffering from depression or anxiety experiment with higher levels. Don’t go as high as 20 or even 10mg without a doctors recommendation but see what works for you.
So can I just take a 1000mg pill and be good then?
1000mg of fish oil does not mean the same thing as 1000mg of Omega 3’s.
Many fish oil supplements on the market are not as effective as you need them to be. They may say that they are 1000mg but the truth is the part of the pill that you need(EHA & DPA) are not even close to 1000mg. The pill may only contain 30% omega 3 while the rest is just regular fish fat.
A better explanation is in the pic below from the sellers of Omegavia.
So when your buying Omega 3 make sure you look for a product with a high content of EPA and DHA. It should be at least 750mg of EPA and DHA per pill (actual Omega 3).
The source I use and have no affiliation with is from prosource.net. It contains 750mg of Omega 3 per 1200mg. That means just 2 pills a day is enouhg to give you 1500mg of Omega 3 a day.
It is also from an extremely pure source of fish, and I just trust the company.
Buy Prosource Omega 1250 here
There are hundreds of supplements out there that I could have chosen, and many of them work.
But these 3 supplements, along with a healthy diet, can be an incredible help to your health and if I could only take 3 supplements for the rest of my life I would choose these.
So I pose the question to you:
If you could only take 3 supplements for the rest of your life what would they be?
– And no multivitamins (Cheater)
Let us know below and subscribe for my official supplement routine (free) in a lot more detail when it arrives.