What's Supp With You?

We are all flooded with information, especially through social media, on what supplements you should be taking. Well, it's our turn! Here's a list of 5 vitamins that we think are the go-to ones. Hope this helps!

TSL's Big 5 Supplements

1. Vitamin D3 + K2

• Supports bone density and calcium absorption while directing calcium into bones instead of arteries.
• Strengthens the immune system and reduces risk of respiratory infections.
• Helps regulate hormones and testosterone levels.
• Supports cardiovascular health by helping prevent arterial calcification.

2. Magnesium Glycinate

• Promotes better sleep quality and nervous system relaxation.
• Supports muscle recovery and reduces cramps or spasms.
• Helps regulate blood pressure and heart rhythm.
• Improves stress resilience and anxiety control through nervous system support.

3. CoQ10 (Coenzyme Q10)

• Boosts cellular energy production (ATP) and reduces fatigue.
• Supports heart health and circulation.
• Acts as a powerful antioxidant protecting cells from oxidative stress.
• May improve exercise performance and recovery.

4. Fish Oil (Omega-3s: EPA/DHA)

• Reduces inflammation throughout the body.
• Supports heart health and healthy cholesterol levels.
• Improves brain function, memory, and mood.
• Supports joint health and mobility.

5. Creatine Monohydrate

• Increases strength and power output during training.
• Helps build and maintain lean muscle mass.
• Improves high-intensity exercise performance and recovery.
• Supports brain health and cognitive function.

Commonly Recommended Daily Dosages

Used by sports physicians and performance nutritionists for those five supplements.

1. Vitamin D3 + K2

Typical daily dose: Vitamin D3 2,000–4,000 IU; Vitamin K2 (MK-7) 90–200 mcg. Notes: Take with a meal containing fat for better absorption. D3 and K2 work together to help direct calcium to bones instead of arteries.

2. Magnesium Glycinate

Typical daily dose: 300–400 mg per day. Notes: Best taken in the evening or before bed. Highly bioavailable and gentler on the stomach than many magnesium forms.

3. CoQ10 (Coenzyme Q10)

Typical daily dose: 100–200 mg per day. Notes: Take with a meal containing fat for absorption. Athletes or people over 40 often benefit from the higher end (~200 mg).

4. Fish Oil (Omega-3s)

Typical daily dose: 1,500–3,000 mg combined EPA + DHA. Notes: Check the label—fish oil capsules often contain only 300–600 mg EPA+DHA each. Best taken with meals.

5. Creatine Monohydrate

Typical daily dose: 3–5 grams per day. Notes: No cycling required. Timing isn't critical, but post-workout or with a meal may improve uptake.

Trainer's Thoughts

Supplements are not that effective without proper meal plans and working out.

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.