I’ve received several questions lately regarding what supplements that I take. My core supplementation stays pretty much the same. Some things, like probiotics, will cycle in and out of my routine but the above image is pretty standard.
Multivitamin – Currently using Anavite. This is a great multivitamin as it contains 3.2 grams of beta-alanine and 2 grams of L-Carnitine/L-Tartrate so it is like getting 3 supplements in one. I take another 3 tablets later in the day (6 tablets is 1 serving). The formulation has recently been updated to remove artificial colors and they changed the source of Vitamin D from D2 to D3, the latter being better at improving Vitamin D status.
Resveratrol – Rez-V from Biotest. This is one of the more potent resveratrol supplements that I’ve seen. Some research shows that resveratrol can help with insulin sensitivity and fighting cancer. I’m not sold on its longevity effects but that would be a nice side effect!
Probiotics – Currently taking 25 Billion CFUs. We have been using Nature’s Way probiotics for years at my house.
Vitamin D – 5,000 IU. I live in central PA and work inside. Despite having lots of windows in my office, I’m lacking in the sunshine exposure department.
Curcumin – 500 mg of Biotest Curcumin. Curcumin is a potent anti-inflammatory extract from tumeric. It may also have anti-cancer properties as well.
Fish Oil – I take a double serving of Biotest Flameout giving me just over 6 grams of EPA + DHA. This is a hefty dose of fish oil but the health (and performance) benefits of fish oil seem to be never-ending.
Before my workouts I’ll use BCAAs, creatine, and citrulline malate and before bed I take a ZMA supplement, a double serving of Bulletproof with 5 additional grams of BCAAs. The best way to describe the goal of my supplementation strategy is to optimize my overall health, improve workout performance, and maximize recovery.
If you have any questions or comments post them below and I’m glad to help you out.
What’s the ZMA for specifically, Mike—are you deficient in zinc or magnesium?
Jason – Yes. I acutally tested low for zinc. I’m just started taking additional zinc to correct this. Magnesium is dosed pretty low in multivitamin and it helps with sleep at night. There is some data showing that hard training can deplete these minerals. A ZMA supplement is pretty standard for my clients.
I had taken Bulletproof about a year back (not sure if you are still taking it, as it’s been a number of months), but I had an adverse reaction to it: after about 15 minutes of taking it, I had become severely short of breath and found it hard to breath. I tried it 2 more times consecutive nights (just to see if it was in fact the Bulletproof) and it was. Would you happen to know what in the product would cause this?