A young college football player who’s keen on staying in shape asked me over on Twitter if I had a list of my current supplements. Though I’ve written about most of them individually and in my supplements book, I don’t have a current list. My thoughts on some of these have changed over time, though not radically changed. So here’s my supplement stack as it now stands. These may not be right for everyone, as they depend on many factors, such as age, level of activity, goals, and how well you do in other areas, such as exercise, diet, and sleep. These are not recommendations, so please do your research and read our disclaimer.
In the morning, a coffee with a dash of cream is usually all I consume for the first few hours of the day, sometimes longer. With my coffee, I take:
On a day when I do a 16-hour or longer fast, in addition to what I’ve already taken above, at mid-morning I may take
I often don’t remember these, and I don’t consider them critically important, so that doesn’t bother me. But when I do remember — maybe a couple times a week, I take
Once every three days I lift weights. On those days, after my workout I take:
Despite what you’ve read above, I’m skeptical about excessive supplement need. For example, I don’t take a multivitamin, nor do I take any sort of “pre-workout blast” or Lord knows what else they’re selling out there. Everything I take has solid scientific backing for efficacy.
I’m also skeptical of those who say you don’t need supplements. Maybe you don’t need them, but what’s optimal is another story. Most of the supplements I take are fairly cheap and provide insurance and just maybe some edge.
Mangan’s Supplement Rule of Thumb: The more expensive a supplement is, the less likely you are to benefit from it. (Nicotinamide riboside, for example.)
If you wanted to narrow this down, which ones are the most important? I’d say most people could benefit from magnesium and the appropriate amount of vitamin D.
All the supplements discussed above are listed on my supplements buying guide page.