What Supplements Do I Take?

I would like to share with you the supplements that work FOR ME. It's important to note that every body is different and people will respond differently to different supplements. It's also worth mentioning that what you take will change depending on your goals or targets e.g. if you are trying to lose weight, taking a 'mass bulk' protein shake with lots of carbohydrates is counter to what you want to achieve. Always make sure what you take matches your goals.

Another point worth bringing up is that supplements are not a subsidiary for a poor diet. Just like the old adage 'you can't out train a bad diet' you also can't 'out supplement' a poor diet. You may be having the perfect stack of supplements for you, but if you are eating lots of sugar, drinking lots of alcohol or *insert your chosen vice*, the effects of the supplements you might be also taking become negligible at best.

I am not a nutritionist nor an expert on hormones. I am just letting you know what has worked well for me. You should consult a medical professional before making any drastic changes to your diet or supplementation.

So finally- what is it that I take? This is by no means a perfect stack that everybody should take. It is what I have reasoned is sustainable, within my budget, and has the smallest side effects or risk of. I have listed them in order of availability and/or price.

1. A multivitamin.

A lot of people will tell you that you're just having a 'more expensive wee' by taking a multivitamin. But I look it as a safety blanket. I try and get my nutrients from food, but if I am missing something generally, or over the last couple of days, my body may pick something up from the multivitamin that I haven't consumed. It's also very very inexpensive these days and even if you do urinate most of it out- no harm done.

2. Cod Liver Oil

Vitamin A & D, and rich in Omega 3 fatty acids. Has been shown to improve immune system function, cellular growth, eye health, reproduction and inflammation. Cheap and very available. I get a number of my supplements from Holland and Barrett, the prices are reasonable and you get regular sales and loyalty points that certainly add up over time.

3. Diet Protein Powder

I personally use 'diet' protein powder as I'm not interested in 'mass bulking' and would prefer to taste and enjoy the carbs that I do intake via food, rather than gulping them down. It helps me assure I hit my protein macros per day. I have the PHD formula on subscription from Holland Barrett around a bag every month seems to suffice for 2 scoops a day, in the morning. Occasionally I will adjust the delivery date, but rarely. If I'm not training for whatever reason and don't feel I need it that day, I'll skip the shake.

4. Creatine

Creatine works really well for me. It helps me recover and add muscle mass. Which was particularly helpful after I dislocated my knee twice last year playing basketball. I had a lot of muscle wastage during my recovery. I believe the creatine has had a hand in gaining that muscle back and getting back to lifting and sport. There are lots of different types of branded creatine. But paying an extra £15 p/month for the 'special creatine' doesn't seem worth it when I get good results from Holland Barretts own brand stuff. The studies seem to show little difference too. It does make you retain a bit more water than normal. So I would come off of it if you are a fighter looking to make weight in the same week.

5. Fadogia Agrestis

Now we're into the slightly more obscure supplements that I've recently started taking. Fadogia Agrestis contains a large amount of leucine which studies have shown is likely to help increase the synthesis of muscle protein and increase the growth of muscle tissue in the body. This along with the supplement below was introduced to me via the Dr Andrew Huberman podcast. If you haven't listened to it and are interested in your health- check it out!

6. Tongkat Ali

Or alternatively known as Longjack. Tongkat Ali (particularly the shrubs sourced from Indonesia) has shown to increase testosterone, help treat infertility, and potentially help gain muscle mass. I take 500 mg every morning along with the rest of my supplements. I started taking it at the same time as the Fadogia Agrestis for my hormone health. I have increased in muscle size and generally feel good and healthy. This is particularly important to me as I'm in my mid 30's and have had multiple concussions, both of which are factors that could effect testosterone levels. Now, to clarify, this isn't like taking anabolic steroids. The effects are more subtle and doesn't shut off your own endocrine system. But tests have shown it can increase your free testosterone by up to 37% over a 12 week period! Tongkat and Fadogia are more on the expensive side, being roughly around £50 p/m for both of them. For me personally, this is worth it. But the choice is yours.

7. Caffeine

Good old caffeine! I think this one speaks for itself. In the morning, before I train or have to sit down in front of the computer.. or pretty much any excuse I can find, I like to have a cheeky Latte Macchiato.. and I add an extra half a spoonful of instant coffee into the mug. I don't drink anything past 1-2pm and switch to tea to ensure a better nights sleep. Studies have shown for caffeine to remain as effective, you should take the odd day, if not every other day, off of caffeine... but I like it too much for that!

So there we have it. That is what I take. If you have any questions or comments or any alternative suggestions yourself- please feel free to comment below.