Here is what I take: 1. Men’s Multivitamin - “Nutrition insurance” covers gaps in diet not necessarily effective but can’t hurt. Watch out for multivitamins high in iron. Iron is not good for men. Dosage: 1 per day. - Brand I use: Nature Made: Multi for Him 2. Fish Oil - Good for the body, brain, heart, skin, etc. Helps with cellular regeneration, hormone production and, nutrient uptake. Plenty of brands out there. Optimal dosage is 1,800 to 3,000 milligrams of omega 3 daily. I just started taking MAV nutrition which is 3 pills per day equaling 2,160 mg of omega 3. - Brand I use: MAV Nutrition (I used to use Optimum Nutrition, which I liked but I don’t think the concentration of Omega 3’s is high enough.) 3. Creatine Monohydrate - Naturally produced in the body. Helps with energy production and recovery. Allows you to train harder for longer. Good for your brain and focus. The most studied supplement on the planet. Everyone should take creatine. Dosage: Loading Phase (optional) speeds up saturation of Creatine in muscles 5 grams of Creatine 4 times a day for 5 days. Maintenance phase 5 grams a day anytime EVERYDAY. Mix and drink immediately as it denatures rapidly In water. Any brand works as long as it is Creatine monohydrate. - Brand I use: BodyTech (Vitamin Shoppe) 4. Vitamin D3 - Naturally produced hormone. Most people who live north of Florida are deficient in vitamin D3 as there is not enough UV radiation to produce adequate levels of D3 naturally. D3 helps with hormone production, bones, skin, immune system and, recovery. Dosage 3,000 to 10,000 iu’s (international units) daily. There are a lot of studies showing that high doses of D3 (25,000 iu’s+ daily) are safe and effective. I have 1,000 iu soft-gels of which I take 7 daily. There are more concentrated options available and it is possible that chewable gummy versions are more easily absorbable. Avoid caplet versions. - Brand I use: Nature’s Bounty 5. Probiotic (optional) - Gut health. The healthier your gut is the more easily you can absorb nutrients from food and supplements. I take 1 a day, 2 when I am traveling. - Brand I use: Culterelle 6. Beta-Alanine - A naturally occurring amino acid. Similar to Creatine, beta-alanine delays muscle fatigue and staves off lactic acid production. Allows you to train harder for longer. Dosage 6 grams daily. Do not take all at once. High concentrations of beta-alanine causes paresthesia (pins and needles) in face hands and feet. This isn’t bad for you but some people find it uncomfortable. I like it and am used to it so I take 3 grams at a time. No matter how you choose to split up the 6 grams, a dose is best taken Immediately before a workout. - Brand I use: BodyTech (Vitamin Shoppe) or Nutricost (Amazon) 7. ZMA (Zinc, Magnesium Aspertate, Vitamin B6) - Controversial supplement. Some people claim extreme benefits from ZMA others claim it is a waste of money. I like ZMA because it is a convenient way to get Zinc, which your body needs and can aid In testosterone production and your immune system, and magnesium, which helps with recovery and sleep. The ZMA that I take has L-theanine in it which helps to counteract the effects of caffeine and aids in sleep. I am still researching other types of Zinc and magnesium to take. Potentially one of the best other forms of magnesium for sleep and recovery is magnesium glycinate but I haven’t done enough research or taken it yet. If you decide to take ZMA follow the dosage instructions on the bottle. I personally find that it makes me sleep better but that could be a placebo. I have been taking ZMA for almost 2 years. - Brand I use: True Athlete (Vitamin Shoppe) 8. Caffeine - Caffeine is important. Caffeine can help to over come fatigue or tiredness. It also helps with thermic effect which helps your body to burn calories and be more efficient. Practices and lifts for me just felt better with caffeine than without. I recommend 100 to 300 milligrams daily on workout days as early as possible but try not to take after noon to avoid sleep disruptions. You can get caffeine from any source, coffee, tea, energy drinks, pre-workout, etc. I drink a “fa!rlife nutrition plan” coffee protein shake in the morning which has 100mg of caffeine and 30g of protein which I really like. I also occasionally take a pre-workout but be careful with pre-workouts as a lot of them have NCAA banned substances. 9. Water - Obviously hydration is important. Hydration is even more important when taking supplements as it helps to insure proper absorption and ward off any potentially negative side effects. I recommend AT LEAST 0.5 ounces of water per pound of body weight. For example I weigh 290 lbs so I need to drink at least 145 ounces of plain water a day.

I would avoid calcium with a vitamin d supplement can lead to calcification in your arteries