HWN #008: 3 Supplements Everyone Should Take
Aug 05, 2023
With the supplement industry reportedly bringing in over $151 billion (yes, thats a B), you can't go very far without having supplement ads being thrown in your face.
Every supplement has claims that make you want to buy, but we all know most of the claims are a pile of BS.
Yet, not a day goes by where a client reaches out asking about supplements.
Though needs can vary based on each persons specific needs, I do think there are a couple of supplements that everyone should be taking on a daily basis.
You don't need a bunch of supplements. As a matter of fact, there are only a handful of supplements that I think are truly worth taking.
The key is making sure you aren't wasting your hard earned money on the supplements that are a worthless and spending that cash on supplements that will actually make a difference.
So today, I am sharing with you 3 supplements that I think everyone should take to improve their performance and long term health.
Let's go!
3 Supplements Everyone Should Take
Here are the 3 supplements that everyone should be taking;
- Creatine
- Vitamin D
- Whey Protein
***before taking any supplements, consult your doctor of registered dietician
1. Creatine
Creatine is one of the most researched supplements in the world. And the studies have shown, over and over again, that creatine is no only safe, but also extremely effective.
Some of the benefits to creatine are;
- improve exercise performance
- increase muscle mass
- reduce hydration
- reduce cramping
- improve tolerance to high intensity activity
- improve recovery following exercise
When you look at all these benefits along with the fact that creatine has been proven to be safe, I think it is safe to say that everyone should look into taking a creatine supplement.
I would recommend a simple creatine monohydrate supplement, consuming 5 grams per day.
2. Vitamin D
Vitamin D is a fat soluble vitamin that is found naturally in numerous foods that can also be supplemented. It is well known for helping the body absorb both calcium and phosphorus, both of which are important for building bone. 
Beyond this, vitamin D has also been shown in studies to reduce cancer cell growth, help to reduce immflamuation, and help with controlling on infections.
Unfortunately, majority of people are deficient in Vitamin D.
Because of this, I would recommend 800-1,000 IU's of vitamin D per day.
3. Whey Protein
I always recommend anyone, no matter what their goals are, to consume 0.8-1.0 grams of protein per pound of bodyweight (goal bodyweight if said person is overweight).
Protein will;
- increase muscle mass and strength
- reduce appetite and hunger
- improves long term bone health
- can lower blood pressure
- and many other positive benefits
And the most common complaint is that this is extremely hard to consume that much protein.
Enter whey protein. You can add some to a smoothie, your oatmeal and many other different ways.
I would recommend simply using whey protein, which comes in numerous delicious flavors, to help you meet your daily protein needs.
In Summary
I know this isn't a very sexy list. It's actually quite boring. But these supplements work. These supplements will help you improve your performance in the gym, and they will help you improve both your current and long term health.
Don't get caught up in the hype. Double down on what works. Feel and perform great!
In health,
Craig
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