Tariq’s Top 8 Supplements For you to consider
Alright, no judgment zone here! Let's talk about some supplement game-changers that have personally elevated my health and fitness journey. I won't claim to be a supplement model, but I've definitely noticed positive changes. Remember, it's not about perfection, but progress. Give these supplements a shot, much like slipping into those toe spacers, and watch your fitness journey reach new heights. Your body, like your feet, deserves the best – treat it right!
Creatine:
Creatine is like the sage guru of muscle performance. It helps you lift, sprint, and push harder. Moreover, numerous studies now show there are cognitive benefits to supplementing with creatine. A must for people who don’t eat much meat in their diet, and proven safe for decades. Incorporate it, and you'll see improvements that make your health and fitness journey more rewarding. 5g/day is standard recommended amount for almost everyone, and it is safe to take everyday.
Magnesium:
Ever tried lifting with cramped muscles? It's like trying to run in shoes two sizes too small. Magnesium, my friend, is your muscle's best pal. It helps them relax, ensuring you're not fighting against your own body. It's like giving your muscles a VIP spa day. Magnesium also plays a part in nearly 80% of all body functions, and is a key supplement for those prioritizing their longevity. Around 400mg/day is a standard dosage for healthy adults.
Glucosamine:
Joint health is the unsung hero of a solid workout routine. Imagine a smooth, well-oiled machine – that's what glucosamine assists your joints in becoming. It keeps them moving freely by aiding in the production of cartilage to maintain healthy ligaments, tendons, and pain free motion in your joints. Move without those creaks and groans – and keep your joints young by supplementing with glucosamine. Between 1100-1500mg/day is recommended amount.
Vitamin D:
Vitamin D is like that perfect sunny day, providing a boost to your immune system and mood. It's like giving your body a daily dose of sunshine, even on cloudy days. Which oddly enough even for those of us living in a place with sun nearly all-year round; Vitamin D deficiency is still quite common. This vitamin helps regulate the bodies nutrients to help keep bones and muscles strong. 600-800 IU (international units) are the recommended amount for adults under 70 years old, but if you are deficient than it may take a much higher dosage to raise levels to a normal range. I recommend taking a vitamin D supplement that' utilizes K2 (MK7) for optimized nutrient absorption.
Multivitamin:
Think of a multivitamin as the all-in-one workout for your internal systems. It's like the Swiss Army knife of supplements, ensuring you cover all your nutritional bases. Just like walking in to the gym and seeing me makes your feet happier, a multivitamin ensures your body has the essential nutrients for overall well-being. Don’t take more than the recommended daily dose marked on the bottle, one pill a day is all you need.
Zinc:
Zinc is the behind-the-scenes hero for your immune system. Zinc supports immune function, ensuring your body can handle the stress of training. It's like building a fortress for your health, making sure you stay in the game. Best taken in the evening before sleeping, the daily suggested dose is 15mg/day and should not exceed 40.
Probiotics:
Gut health is the foundation of overall well-being. Probiotics are the friendly neighborhood superheroes that maintain a balanced gut microbiome. A healthy gut contributes to better digestion, nutrient absorption, and overall vitality. Not something you necessarily need to take everyday, cycling one month on/2 weeks off or similar structure works well. Personally I take these only when my stomach or digestion feels off, then I’ll take them every day for 2-4 weeks.
Iron:
Iron is the unsung champion fueling your body's energy production. Like a blacksmith forging steel, iron helps create hemoglobin, ensuring your blood carries oxygen efficiently. Incorporating iron is like ensuring a steady supply of energy, keeping fatigue at bay and supporting optimal performance during workouts. Like creatine, this is a must for people who eat a low quantity of meat, but is helpful for almost everyone. Many supplements on the market have high doses, but I suggest to try a more conservative approach (15-20 mg of elemental iron daily) and is best absorbed when taken on an empty stomach without the presence of caffeine from coffee tea.
“To me, supplements are a necessity, not a luxury. I think of them as medicine: Instead of asking a doctor to prescribe me a drug when I’m ill, I’d rather take something that can help me avoid getting sick in the first place.”