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Nutrition Diet, supplements, weightloss, health & longevity

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Old 05-13-2013, 11:22 AM   #1
Daniel Alderete
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Essential supplements?

Now, I know you don't NEED them and your overall diet is what matters most...but...

If you had to make a list of supplements to take, that actually make a difference, what would they be? Just trying to learn a little more!

I've been browsing the nutrition forum, looks like protein powder, creatine, and beta-alanine seem to be high on most people's list.

Anything else? Thank you.
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Old 05-13-2013, 11:28 AM   #2
Tim Cooper
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Re: Essential supplements?

Quote:
Originally Posted by Daniel Alderete View Post
Now, I know you don't NEED them and your overall diet is what matters most...but...

If you had to make a list of supplements to take, that actually make a difference, what would they be? Just trying to learn a little more!

I've been browsing the nutrition forum, looks like protein powder, creatine, and beta-alanine seem to be high on most people's list.

Anything else? Thank you.
Fish Oils, brotha.
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Old 05-13-2013, 11:44 AM   #3
Jeremy Green
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Re: Essential supplements?

Creatine, Beta-alanine, and protein if your diet is lacking in it. I also see a big difference if I am not using some sort of recovery(zinc, magnesium). As far as brands go, I use ALN results and ets.
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Old 05-13-2013, 12:07 PM   #4
PaulEwing
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Re: Essential supplements?

Fish oil and multi-vitamin.
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Old 05-13-2013, 12:32 PM   #5
Frederic Giraud
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Re: Essential supplements?

Vit D , fish oil.
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Old 05-13-2013, 01:29 PM   #6
Andrew N. Casey
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Re: Essential supplements?

caffeine, ephedra, etc.

multi

fish oil

vit D

joint care if you need it
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Old 05-13-2013, 01:49 PM   #7
Victor Goodman
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Re: Essential supplements?

What's good for post workout?
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Old 05-13-2013, 01:57 PM   #8
Jeff Enge
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Re: Essential supplements?

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What's good for post workout?
Honestly, food. Protein powder shakes fall under this category.
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Old 05-13-2013, 03:46 PM   #9
Richard Deyan
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Re: Essential supplements?

Quote:
Originally Posted by Daniel Alderete View Post
Now, I know you don't NEED them and your overall diet is what matters most...but...

If you had to make a list of supplements to take, that actually make a difference, what would they be? Just trying to learn a little more!

I've been browsing the nutrition forum, looks like protein powder, creatine, and beta-alanine seem to be high on most people's list.

Anything else? Thank you.
Whatever you are missing in your diet and not able or willing to start getting.

There is no specific list that covers all.

A lot of people are saying are saying Vitamin D. You live in Oakland...you get a fair amount of sun throughout the year across the bay or no? Willing to spend 5-20 minutes outside depending on how dark you naturally are?

Fish oils. Do you avoid industrial pressed seed oils and crappy fats? If so eat a pound of wild caught fish a week like salmon, fatty tuna, mackerel, halibut, and sardines. If not look into some good Fish Oils. Chris Kresser recommends Jarrow Max DHA.

What about Selenium? I don't think I saw that being mentioned.
Vitamin K2?
Iron?

Who knows. Depends on you. Maybe keep a food log for a few days and list it here. It'd be easier to give you a better list of things to add in terms of food or supplements.
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Old 05-19-2013, 07:10 PM   #10
Jon Fuller
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Re: Essential supplements?

Quote:
Originally Posted by Daniel Alderete View Post
Now, I know you don't NEED them and your overall diet is what matters most...but...

If you had to make a list of supplements to take, that actually make a difference, what would they be? Just trying to learn a little more!

I've been browsing the nutrition forum, looks like protein powder, creatine, and beta-alanine seem to be high on most people's list.

Anything else? Thank you.
I just upped my "stack". I recently added Creatine back to the mix (it's been a few years since I've taken it). And I also added Beta-Alanine after doing some research on it. Those two go hand-in-hand. My supplements now look like this:
  • Fish Oil (2 tablets, 3x) [breakfast, lunch, dinner]
  • Multivitamin (1 tablet, 3x) [breakfast, lunch, dinner]
  • Beta Alanine (1 scoop, 2x) [morning, pre-workout]
  • Whey Protein (2 scoops, 2x) [morning, post workout]
  • Creatine (1 scoop, 2x) [pre-workout, post workout]
  • Casein Protein (1 scoop, 1x) [before bed]
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