Alright, here we go. Here’s an update to an article I once wrote and is available on this blog. It’s an article about supplementation. In this article, I’ll reveal my current view on dietary supplements.
Over many years in the sports world, I’ve tried countless supplements, and this is my current view.
To supplement or not to supplement? That’s the question 🙂
So, why take supplements? We have nutrition pyramids. Nutrition pyramids show the relative importance between the groups in the pyramid. At the bottom is the group with the greatest importance compared to the other groups. The top of the pyramid consists of the least important group in relation to the others. However, they don’t actually tell us whether a given group is even necessary from a vital/essential/life-critical perspective.
If you were born, a tabula rasa, and had the lower 3-4 levels of this pyramid fulfilled from birth, you probably wouldn’t need to supplement anything :). Of course, assuming your body is functioning correctly. So, what are valid reasons to supplement in my view?
Vitamin/mineral deficiency
A deficiency of micronutrients in the body is, in my opinion, the most compelling reason to supplement. How can you tell if you’re lacking micronutrients? There can be various health symptoms, but hopefully, it won’t come to that :). Ideally, just get tested for vitamins and minerals. Once a year (or possibly twice), these tests are covered by health insurance. Otherwise, you can pay for them yourself. This way, you can reliably find out your micronutrient levels. Even in this case, it might not be necessary to reach for supplements; you might just need to adjust your diet/routine…whatever you’re not doing quite right, which is impacting this area :).
Lifestyle
Another compelling reason, in my opinion, is lifestyle. For example, if you exercise more and are trying to build muscle, you’ll need enough protein. For some, it might be harder to consume the necessary amount for muscle growth (1.6-2.2g of protein per kg of body weight, give or take), so it might be more convenient to take protein powder, but usually, it’s just easier :). Similarly, if you’re training intensely and perhaps have multiple training sessions a day, you might find it helpful to replenish energy with some sugars (glucose, maltodextrin, etc.). For a very similar reason, it may also be important to replenish electrolytes in the body. Of course, you can get by without supplements and consume a carb-rich meal/snack during or after your workout. Electrolytes can also be replenished with water, juice, for example, from lemon/orange, a pinch of salt, and a spoon of honey. Similarly, if you’re a corporate rat sitting behind a computer all day and only see the sun for a short while or, in winter, only on your Windows wallpaper at your 9-5 job, supplementing vitamin D might come in handy. Again, you can get vitamin D from sunlight exposure or food – sun-dried mushrooms, fish, fish oil, egg yolks…so you can manage without supplements :). Vitamin D levels can also be tested ;). (Well, indirectly; I’m no chemist, but they test vitamin D3 or something like that :).)
Smart drugs
Another reason for “supplementation” could be so-called smart drugs = nootropics. These are substances that are supposed to improve cognitive functions, meaning they should enhance memory, attention, focus, motivation, creativity, and reduce stress…
Nootropics can be synthetic or natural. Examples include coffee (caffeine), L-theanine, Ashwagandha, Bacopa monnieri, Rhodiola rosea, and various herbs… 🙂
Some people might be sensitive to caffeine, while others are not. This applies to other “substances” as well, so it makes sense to try their effects yourself and evaluate whether these “supplements” are worth including. You can definitely manage without them, and you can achieve similar effects through other methods :)…a walk in nature, mindfulness, meditation, stretching, sun exposure,… 🙂 Supplementation could be quite interesting for older people due to the potential for improving cognitive functions.
My supplementation
You can kind of infer my supplementation from the text in the article. I’m more of a fan of natural things, meaning I no longer supplement creatine or other such things, and I usually try to find natural alternatives if I want a certain effect.
Currently, I supplement:
- Protein (classic whey, Adam Raw has a great goat protein (chocolate is still the best :))
- Maltodextrin – enough carbs, especially if I’m training twice a day
- Isotonic drink – due to the heat, intense training, and sweating. I plan to replace it with a natural version – as I mentioned…water + better salt + lemon + honey (+ probably maltodextrin :))
- Ashwagandha – I’m trying some nootropics. Ashwagandha is supposed to reduce stress and improve sleep. So far, it’s the best nootropic for me. (I also tried fermented ginseng but didn’t feel much from it)
- D3 – in the form of cod liver oil capsules in the winter
And that’s basically it from the main things. Sometimes I experiment with some more interesting natural stuff
- Black ant extract – I subjectively feel more energy and endurance during intense exercise after using it. I use it in the supplement Achilles’ Might by Primal Alchemy
- Shilajit – natural minerals. The Immortal Shilajit supplement, also from Primal Alchemy. Some people drink it as a coffee substitute. (It doesn’t taste anything like coffee, it has a very specific taste that you might not like at first. I think its effects are also quite different).
- Perga – something made by bees. Contact your local beekeeper if he’s selling it. Bee bread…it’s delicious and full of minerals. Some people take it for allergies to get used to them :). Bee products, in general, are great.
- Cocoa – from Amedei, absolutely amazing, + a spoon of honey, and you’ve got the best drink in the world :).
- High-quality chocolate – Molecules by Naive, I highly recommend trying it :).
And that’s basically everything, nothing complicated. Almost everything could be replaced by a natural alternative. Some of these aren’t even supplements in the true sense of the word, but rather lesser-known “foods” :).
And what do you suplement?:) Leave us comment :)).