Starter Supplements

People have asked me what supplements I take, so here's my go-to starter supplement stack. These are the basics I recommend for supporting overall health, recovery, performance, and longevity. Just a reminder: supplements don't replace proper training, nutrition, sleep, or hydration—they simply help fill in the gaps and support consistency.

Vitamin D3 + K2

Best Time: With your largest meal containing fat (lunch or dinner).

• Supports bone strength and calcium absorption.
• Helps maintain a healthy immune system.
• Supports muscle function and recovery.
• K2 helps direct calcium to bones instead of arteries.

CoQ10

Best Time: Breakfast or lunch with a meal containing fat.

• Supports energy production in your cells.
• Promotes heart health.
• Acts as a powerful antioxidant.
• May improve exercise performance and recovery.

EPA/DHA (Fish Oil)

Best Time: With breakfast or dinner (split doses if taking more than 2 g/day).

• Supports heart health.
• Helps reduce inflammation from training.
• Supports brain function and focus.
• Promotes healthy skin and joints.

Magnesium Glycinate

Best Time: 30–60 minutes before bed.

• Promotes deeper, more restful sleep.
• Supports muscle relaxation and recovery.
• Helps reduce muscle cramps and tension.
• Supports healthy nervous system function.

Zinc

Best Time: With dinner (avoid taking with large amounts of calcium).

• Supports immune function.
• Helps maintain healthy testosterone levels.
• Aids wound healing and skin health.
• Supports protein synthesis and recovery.

Black Elderberry

Best Time: Morning with breakfast.

• Supports a healthy immune system.
• Rich in antioxidant compounds.
• May help reduce the duration of common cold symptoms.
• Supports overall wellness during periods of high training stress.

Disclaimer: Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.