Supplements are supportive but it’s not magic. Don’t count on them alone.
Before you consider taking supplements:
Bloodwork beats guessing
Once per year:
vitamin D
ferritin
B12
TSH
lipids
CRP
Otherwise you are taking things blindly. Which is low ROI.
Countries of origin do matter. But don’t be blinded by country alone. Choose carefully.
Recommended countries:
Tier 1 (hard regulation, real enforcement)
Canada
Japan
EU (Germany, Netherlands, Scandinavia)
Australia
Switzerland
Tier 2
USA
New Zealand
UK
I would avoid any other countries and questionable brands
General rules:
Avoid flavors and additives. The less unnecessary things comes into your body the better.
Bioavailable
Economical perspective:
It’s in our interest to take the highest quality supplements for fair price.
If you are tight on the budged don’t take cheapest stuff possible. Still be cautious of taking snake oils and rat piss.
Vitamin D3
Typical dose: 5000 IU
Best type: Cholecalciferol (D3)
Form: Softgel
Advantages
• High absorption
• Stable for long-term use
• Easy dosing
• Most biologically active supplemental form
Benefits
• Effective for immunity, mood, and bone density
• Supports normal testosterone production and may improve testosterone if deficient
• Directly affects calcium metabolism
How to take
• Take together with Vitamin K2
• Take with a fatty meal. Fat-soluble, requires dietary fat for proper absorption
Avoid taking with:
• Empty stomach
• Low-fat meals
• Before sleep
Vitamin K2
Daily dose: 100–200 mcg
Best type: MK-7 (menaquinone-7)
Form: Softgel
Advantages
• High bioavailability
• Long half-life
• Stable for daily use
Why
• Helps maintain proper calcium placement in bones and teeth
• Synergistic with Vitamin D3
• Supports cardiovascular health
How to take
• Take together with Vitamin D3 and a fatty meal
Avoid taking with
• Empty stomach
• Low-fat meals
• Warfarin / anticoagulants
Magnesium
Daily dose: 400 mg (elemental magnesium)
Best type: Magnesium glycinate
Form: Powder
Advantages
• High absorption
• Minimal GI issues
• Flexible dosing
• Easy to consume
• Usually fewer fillers and binders
Benefits
• Improves sleep quality
• Supports muscle recovery
• Helps reduce cramps
• Supports nervous system function
How to take
• Take before sleep
Avoid taking with
• Caffeine
• Zinc or iron supplements at the same time
• Large meals
Zinc
Warning: High-dose zinc can deplete copper over time
Best type: Zinc bisglycinate (chelated)
Form: Capsules or tablets
Advantages
• High absorption
• Good ROI
• Stable for long-term use
• Generally well tolerated
Benefits
• Supports immunity, skin, and enzymes
• Supports normal testosterone production
• May increase testosterone if deficient
Daily dose
Maintenance: 15–22 mg
Therapeutic / short-term: 25–40 mg
• Higher doses require periodization and monitoring
How to take
• Take with a light meal
Avoid taking with
• Iron
• Calcium
• Magnesium
• High-fiber meals rich in phytates (especially grains and legumes)
Creatine
Type: Creatine monohydrate
Form: Powder
Daily dose: 5 g
Advantages
• Most researched sports supplement
• Increases strength and power output
• Improves training performance
• Supports muscle growth and recovery
• May improve cognitive performance
• High long-term safety profile
How to take
• Take daily, including rest days
• Take with water
• Consistency matters more than timing
• Neutral taste. No additives or flavored versions required
Possible effects
• Temporary water retention
• Mild GI discomfort at high doses
• Requires adequate hydration
Avoid
• Low water intake
• Excessively high doses without reason
Common myths
• Creatine damages kidneys in healthy people
• Creatine makes you bald
• Creatine is a steroid
These claims are unsupported or exaggerated in healthy individuals.
| Form | Main advantage | Reality |
| Monohydrate | Most researched, cheapest | Gold standard |
| Micronized creatine | Mixes more easily | Mostly marketing. Still basically monohydrate |
| Creatine HCL | • More soluble • Lower doses are commonly used (around 1.5–2 g) • Lower daily dose, so containers may last longer | • Usually more expensive and harder to find • Very bitter taste • Rumored to cause less bloating and improve power output, but no proven superiority over monohydrate |