The supplements I take and why

What supplements I take and why

I often get asked what supplements I take, so I thought I’d put together this summary. I’d like to present you with a breakdown of the supplements I take daily. I’ve also shared my reasons for each product and the timing along with links to the exact products I use.

The Supplements I Take With Breakfast

Skipping breakfast has become trendy in recent years, but I prefer the opposite approach:

Paying particular attention to how I fuel myself to start each day in the best possible way. Here are the supplements I take along with my breakfast:

  • Fiber – a type of carbohydrate that plays an essential role in digestion and regular bowel movements.
  • Probiotic – a collection of beneficial bacteria that promote a healthy and diverse gut microbiome.
  • Ashwagandha – a herb with protective effects that improves energy levels and focus while reducing stress, anxiety, and blood sugar levels.
  • Vitamin D – a nutrient that plays a crucial role in bone health, nutrient absorption, and the prevention of systemic inflammation. I take vitamin D during the winter months since there is less sunlight, and the body produces the nutrient when we expose enough skin to sunlight.
  • Omega-3 fish oil – types of fat with numerous crucial bodily functions related to mental health, cognition, vision, inflammation, joints, sleep, and much more. The other best way to get enough of these nutrients is to consume fatty fish at least twice per week.
With Breakfast / AM
With breakfast / AM

My Pre-Workout Stack

The need for a pre-workout meal or snack will depend on your overall nutrition, but I enjoy having something in my system to ensure good performance. As such, I always take a pre-workout supplement and creatine shortly before training sessions.

Pre-workouts are supplements that include various ingredients that improve our athletic performance, mood, and motivation, leading to better workouts. Creatine is the best-researched supplement, with countless studies suggesting that it improves athletic performance, lean tissue growth, and cognition. 

The Post-Workout Refueling Stage

The post-workout period is the time when muscle protein breakdown speeds up. As such, the body becomes more receptive to nutrients, the majority of which go to muscle repair and growth.

Having a good pre-workout meal can lessen the need for having something right after training, but I prefer to be safe rather than sorry. My post-workout shake consists of a whey isolate that floods my body with rapidly-digesting protein, promoting recovery and stopping breakdown. One great thing about the whey I use, and linked to, is that it’s lactose free and I’m lactose-intolerant.

Pre and post workout
Pre and post workout

What Supplements I Take With Dinner

Dinner comes after I’ve had my workout and my post-workout shake. The last meal of the day is essential because it provides my body with many nutrients it needs to support itself for the next ten to twelve hours. 

Apart from a nutritious dinner, I take the following supplements:

  • Milk thistle – a herbal supplement that offers liver support, promotes brain function and could strengthen your bones.
  • Zinc – an essential mineral with numerous benefits related to immune system function, metabolism, protein synthesis, development, and more. Zinc is also particularly beneficial for men as it can increase testosterone levels.
  • More fiber like the one I take with my breakfast; you don’t necessarily need a double dose if you’re eating plenty of fruits and veggies each day.
  • More omega-3 fish oil like with my breakfast. Splitting up my daily supplementation is great for preventing stomach distress and fish burps that can occur because of omega-3 supplements
With dinner / PM
With dinner / PM

There you have it. There are the supplements I take daily. Before closing the post, it’s important to note that supplements exist to supplement the effort that goes into your training, nutrition, and recovery. So, take care of these first, and you’ll be able to take full advantage of dietary supplements.


The above should not be taken as medical advise. Consult with your doctor before starting or stopping any medication or supplement. Although were not paid to endorse any of the product links above, we do get a small affiliate commission from the links in the post.



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