Supplementation
Supplementation is important, and the biggest conceptual difference that blocks people from having supplements in their diet is this: supplements are not medicines. They are like food. If you don’t have them, that is when you will need medicines, because your body will end up deficient in one or the other nutrient it needs. Your diet does not cover everything, and it does not cover everything regularly. Supplements are a good way to complement your diet - to do exactly what the name says, supplement it, and make sure you are getting the right amount of nutrients you need on a regular basis.
Andrew Huberman is a good source - he has long podcast episodes going through the supplements one should and should not take. This post is not that. I’m just adding the supplements that I take on a regular basis, for posterity, and for anyone looking to get into supplements. For the reason behind each one you can check online; if you find something incorrect in my routine, feel free to point it out, I’m happy to correct it.
| Slot | Actual physical pills | Why & how |
|---|---|---|
| Breakfast | Creatine, along with protein powder | Creatine helps brain + body |
| Lunch (with food) | Kirkland Super B-Complex, Vitamin B12 (twice a week), Glucosamine, Costco mix (Ca/Mg/Zn/D3) | Calcium helps absorb B12. Energizing B-vitamins taken early to prevent insomnia. |
| Dinner (fat-soluble window) | Fish oil, Vitamin E, Ashwagandha (every other day), Vitamin D3 (weekly) | Dietary fat perfectly absorbs the oils and D3. Ashwagandha every other day prevents thyroid overstimulation. |
| Bedtime (pre-sleep) | Magnesium glycinate, Finasteride (every other day), Glycine 1.5g capsule | Finasteride isolated here. Magnesium safely absorbed for sleep. Glycine absorbs fast on an empty stomach, synergistic with the magnesium glycinate already being taken here. |