How to Effectively Introduce New Supplements

When it comes to supplements, there are thousands on the market and it can be overwhelming discerning which ones are for you. Further, it can be difficult to understand which supplements are actually efficacious and which supplements you'd be better off discarding.

A Note on Supplementation

As a brief preface, I wanted to provide my thoughts in supplements in general:

For the most part, supplements are "nice to haves" as opposed to necessities in a holistic health routine. They can definitely help in cases of deficiencies or in situations when you are not able to get certain critical micronutrients, minerals or vitamins.

With that said, I think that there are definitely supplements that exist which are well researched and would be great things to incorporate as part of your supplementation routine. 

This article will outline a list of "base supplements" that I think people should consider when they are beginning to create their own supplement regimen. I recommend that people have base supplements in their regimen before they even think about trying some of the more "sexy" supplements that are on the market.

The reason for this is two fold: 

• These base supplements are likely going to make the biggest difference in your health and how you feel in a day to day sense as they contribute greatly to overall health

• These base supplements are well tolerated by nearly everyone and most people feel better/healthier when supplementing with them

So you will select some of these base supplements and this will be your first step in creating a supplement regimen that will do wonders in improving your overall health. 

You need to give these supplements time, as their benefits can be more subtle. You will likely notice improved quality of life and health over a period of about a month or so.

My Recommendation

There are some supplements I believe mostly everyone should be taking if they want to see improvements in their health or if they simply want to ensure that they are maintaining optimal health.

This is where you should start if you want to begin exploring the world of supplements or you are starting to build out you own routine.

Creatine

Creatine is one of the most well researched supplements on the market and its benefits are seen beyond just in the typical context of the gym. There have been studies on creatine and its impacts on cognitive function across a wide variety of domains. Of course, its research backed benefits on exercise are well documented as well.

What I particularly love about creatine is how cheap it is per dose. Recently, the price of creatine has gone up however it is still very affordable to the majority of people. Creatine is a particularly good choice if you are someone that regularly partakes in resistance training, you will notice a significant boost in your weight training sessions once you begin to supplement with creatine.

One caveat with creatine is that there is an initial phase where creatine stores need to build up in your body from taking the creatine daily. This "loading phase" can be expedited in the beginning by supplementing with greater than the recommended 5 gram dose to bring up creatine stores faster. This however should be done with caution as some have reported gastric side effects attributed to this accelerated loading phase.

If you are patient you can also simply take your 5 gram dose every day and you will eventually reach saturation in a few weeks to a month. The call is ultimately yours but the benefits of this powerful supplement will be present either way.

Personally, I like to take 10 grams per day for the cognitive and physical benefits.

Omega 3 Fish Oils

This is another supplement that has a lot of research on it and its benefits across a multitude of domains. Supplementing with Omega 3 fish oil is often a good idea for many because most of the western diet is lacking in Omega 3s.

Most people don't eat fatty fish 2-3 times a week. That's the threshold the cardiovascular and cognitive research is built around, and almost nobody hits it consistently. If you're not eating salmon, sardines, mackerel, or anchovies several times weekly, you will likely have an omega-3 gap.

Tests do exist to test omega 3 in your blood, called Omega 3 index tests. If you want to know exactly where you sit regarding your levels then these would be the gold standard.

Omega 3s are one of those supplements that you don't really feel but supplementing with enough Omega 3s really does tip the scales in your favour when it comes to general health.

I personally take 3 capsules of Omega 3 per day (totalling 2,250mg EPA and 855mg DHA per day)

Vitamin D

If you're not getting enough sun (hint: most people aren't) then Vitamin D supplementation may be the missing piece that you are looking for. People living in climates that have a cold and dark winter season will find that Vitamin D supplementation (especailly during the winter) will likely improve their quality of life and mood.

Vitamin D is synthesized in skin when exposed to UVB rays from the sun. Vitamin D is technically a hormone and is responsible for a plethora of functions in the human body including bone health, muscle movement, nerve connection and brain health.

Vitamin D can easily be tested in routine bloodwork using a test called 25-Hydroxyvitamin D.

I take 4000 IU of Vitamin D per day. I landed on this dose after taking multiple 25-Hydroxyvitamin D tests to assess how different dosages affect me.

Beyond the Basics

With your base supplements covered, you may choose to expand further into the world of supplements.

The supplements beyond the base supplements listed here are going to be the supplements that you would focus on if you are trying to move towards optimization as opposed to just trying to cover your basic health parameters.

These supplements will be more specific in their effects. When you are ready to take the next step then you can begin your discovery phase in this process. For now, the three base supplements that I have covered should be your staples.

Use the base supplements discussed here as the first step in your foray into the world of supplements, they will cover your bases and improve your health in a meaningful way.

Now it's up to you to take the first step into the world of supplements.