The supplements
Update (Aug, 2025)
Added:
Tongat Ali was replaced Eurycomax and correspondingly 2.5mg of Pregnenolone was removed. In total between Cistamax, Eurycomax and direct supplementation DHEA and Pregnenolone dosages stayed at 5mg each. So far appears to be a much smoother stack.
Maca extract powder was added to the morning shake at 200mg. See notes.
Gotu Kola was added into the morning shake along with the evening dose.
EGCG was added into the morning shake along with the evening dose. See notes.
Stinging Nettle Root Root extract was added into the morning shake along with the evening dose.
NMN/NR stack was restructured and replaced with NR (Tru Niagen) plus Pterostilbene+Quercetin. See detailed discussion.
AC-11 was added experimentally, 1cap 350mg into the morning shake. So far seem to generate a slight mental kick. Data-wise not yet convinced.
Creatine was moved from morning shake to pre-workout. Seemed to make a significant difference, probably due to transient DHT elevation.
Rosuvastatin (Crestor) along with Geranylgeraniol were moved from AM to PM to avoid (theoretical) transporter conflicts with other supplements.
H2 Molecular Hydrogen was added along with the morning supplements. See notes.
Removed:
Gaia Herbs Adrenal Health Daily - I took this for years; it made my original list because it seemed helpful during a heavy-stress period. That said, I’ve always been skeptical of “adrenal support” blends—sensible ingredients, but usually well below clinically studied doses. After multiple on/off cycles, I’m convinced it isn’t doing anything meaningful (and at worst may slightly lower morning cortisol from the small amount of ashwagandha).
Update (Sep, 2024):
Added:
Spermidine (see AM morning shake section)
Magnesium Glycinate, 200mg in the evening replacing Magnesium complex
Removed:
C60 (in olive oil): 1 tsp
The premise: an interesting compound due to it’s direct and unique anti-oxidant action that doesn’t blunt effects of exercise.
It was an experiment and thus far I have not found neither subjective nor objective evidence of it doing anything (perhaps it was a problem with a specific brand).
PQQ: 1 cap, 20mg
The premise: research around mitochondrial support effects is quite solid. Quantitatively or subjectively I couldn’t see or feel anything.
Probiotics
After experimenting with several over the years, I found them to be useful for a specific purpose, but not as part of a maintenance routine.
Everyone is asking what supplements I take. I am going to share full list upfront and then we are going have a discussion.
Several disclaimers:
This list is highly personalized and is periodically revised based on quantitative testing, research updates, and subjective evaluation. What you see here is a snapshot as of today.
None of this is a medical advice. Please, do not apply this list to yourself without proper medical guidance.
It's crucial to remember that, from a scientific perspective, supplements (and even diet) are not as significant as one might think compared to exercise. Nutrition and supplement studies are typically of low quality and should be viewed with skepticism. They are most often based on epidemiology, which is unreliable due to confounding factors, biases, and difficulty in establishing causality. Although Mendelian randomization trials are more robust in inferring causality, they are limited in number due to costs and incentives. When they are done - these trials are often underpowered, too short, and tend to focus on populations that may not be relevant to our purposes.
Therefore, the totality of data, including observational data from various traditions, along with personal biomarkers, functional fitness metrics, and subjective evaluations, must all be considered.
Given the difficulty of evaluating efficacy, why do I pursue this? Partially, it's for the fun of biohacking.
The main goals for me are health span and performance (not longevity by itself - who wants to live longer without being able to do things anyway).
Here’s how to read the list:
Supplement: (including the specific brand I use and dosages; note that I have no affiliation with any of the companies mentioned).
Commentary: I’ll provide brief commentary without references (for the sake of my time). Accuracy is not guaranteed. Feel free to discuss it further with ChatGPT.
Risk: low/medium/high (I don’t use anything I consider high risk). No supplement is zero risk as unknown effects may exist, and there could be discrepancies versus the label due to manufacturing or quality control issues.
Personal outcome: none/minor/notable/significant - a subjective evaluation of the benefit based on an aggregate of biomarker, functional testing, and subjective feelings of well-being.
Conviction: low/medium/high - my current level of conviction in the supplement's efficacy based on the aggregate of data, research and personal outcome.
Let’s get right to it.
AM - Pre-workout
As you know from my earlier post - I workout first thing in the morning and that drives some of the logic here (if I was to work out in the afternoon or the evening - the supplementation would be different)
The following supplements are mixed in as powders into a pre-workout drink:
Essential Amino Acids (EAAs): 1 serving, 11g
As I work out in the morning and we know that in a hypo-caloric state the body can break down muscle for energy, having circulating amino acids (in addition to the stimulus from exercise) helps preserve muscle mass. Essential Amino Acids (EAAs) are beneficial because they are already in their simplest form and are readily available for muscle protein synthesis. This makes them easier for the body to use immediately compared to whole proteins, which need to be broken down first. Additionally, EAAs are easier on the digestive system.
Risk: low
Personal outcome: significant
Conviction: high
Legion Pulse Pre-Workout drink: 1/2 serving, 11.75g
This product serves as both a nootropic supplement and a pre-workout aid. It’s a well-designed product with no filler or questionable ingredients. The main components are: a moderate dose of caffeine for increased energy and focus, L-Citrulline for nitric oxide enhancement and improved blood flow, Betaine/TMG which helps control homocysteine levels (this ingredient combines nicely with other supplements, such as NAD precursors) and has several performance benefits, L-Theanine for its calming and focus-enhancing effects, Alpha-GPC as an effective acetylcholine precursor for cognitive enhancement, and electrolytes (sodium and potassium) to support hydration and muscle function.
Risk: low
Personal outcome: significant
Conviction: high
Acetyl L-Carnitine HCI: 1 serving, 1g
Helps transport fatty acids into mitochondria, acetyl-CoA group donor providing brain health benefits and good nootropic effects. The downside - it feeds bacteria in the gut that produce TMAO.
Risk: moderate
Personal outcome: notable
Conviction: moderate
Taurine: 1 serving, 2g
The research on taurine is impressive on many levels, demonstrating benefits for cardiovascular health and muscle function. However, I am not sure it’s doing anything noticeable for me personally. Taurine supplementation might be more important for people on a vegetarian or vegan diet, as they may have lower taurine levels due to the absence of taurine-rich animal products in their diet.
Risk: low
Personal outcome: none
Conviction: low
Collagen: 1 serving, 10.29g
Collagen helps complement the amino acid profile provided by EAAs, offering specific amino acids like glycine, proline, and hydroxyproline. Research suggests that taking collagen prior to a workout, assuming adequate exercise stimulus, can support connective tissue and joint health, with some evidence also indicating benefits for bone health. This particular product uses special formulation of collagen and has additional ingredients such as Hyaluronic Acid, ch-OSA, and Buffered Vitamin C, which are known for their synergistic benefits for joint health.
A side note: excess collagen, due to conversion of hydroxyproline into oxalates. Between this dose and the morning shake it comes down to 20g / day for me, which may be close to an upper safe dose.
Risk: moderate
Personal outcome: notable
Conviction: high
N-Acetyl L-Tyrosine (occasionally): 1 serving, 0.4g
N-Acetyl L-Tyrosine (NALT) is a precursor to neurotransmitters such as dopamine, norepinephrine, and epinephrine, as well as thyroid hormones like thyroxine (T4) and triiodothyronine (T3),, which can enhance mental focus and cognitive performance. I take it occasionally for an extra kick during workouts, as it helps improve alertness and mental clarity, contributing to a more energized workout experience.
Risk: low
Personal outcome: notable
Conviction: moderate
The following supplements are taken separately as capsules along with the pre-workout drink at the same time:
CistaMax (5 days on, 2 days off, 2 weeks washout every 10 weeks): 1 serving, 1 cap
This is an amazing combo and you have to admire the thinking that went into designing it. It would take a couple of pages to dissect it - so for the sake of time do your own research here.
Risk: moderate
Personal outcome: significant
Conviction: high
Eurycomax (5 days on, 2 days off, 2 weeks washout every 10 weeks): 1 serving, 2 caps
Eurycomax is the new great combo based around Tongat Ali with additional ingredients, and it seems to avoid some of the concerns with pure Tongat by better balancing estrogen suppression. A reminder - anytime you are tinkering with hormones even a little, quantitative testing is a must to ensure safety and efficacy.
Risk: moderate
Personal outcome: significant
Conviction: high
DHEA: 1/2 serving, 1/2 tab, 2.5mg (5 days on, 2 days off)
At very low doses - such in in my case for a total of 5mg of DHEA and 5mg or Pregnenolone between DHEA tablet, Eurycomax and Cystamax this helps nudge, especially as we age the process of steroidogenesis in the right direction, towards testosterone synthesis without triggering negative effects and feedback loops.
Risk: moderate
Personal outcome: significant
Conviction: high
Creatine: 1 serving, 5g
The benefits of creatine are well known - both for muscle endurance and brain (and even systemically).
There’s a plausible risk of DHT elevation (and resulting hair loss). The one frequently quoted study was not replicated and there’re other issues with it (however, anecdotally there are a lot of bold body builders). Either way keeping an eye on DHT levels is recommended if hair loss is a concern.
Secondarily, creatine supplementation will elevate blood creatinine levels that will show up on a standard metabolic panel test (such as CMP). This is not a concern - if the cause is Creatine supplementation. However tell your doctor, so a more accurate biomarker can be used to assess kidney health (such as Cystatin C).
Finally - note that creatinine as well as liver enzymes (ALT most notably) can also be elevated due to normal muscle breakdown as a result of a strength training session, so likewise tell your doctor or use a wash out period (72 hours - I am not doing it).
Note: when you severely underslept for whatever reason, additional 5mg of Creatine later in the day (I’d just add that extra dose into the morning shake) could be quite helpful as a temporary fix.
Risk: low
Personal outcome: significant
Conviction: high
AM - Breakfast (Post workout)
These are taken in conjunction with my morning shake and whenever possible I use powders (instead of capsules, to avoid filler ingredients and flow agents) and capsules (whenever a powder form is not available) are broken up and put into the shake. Using powders is also more cost effective.
Core Morning Shake recipe
Whey Protein: 25g
Collagen Protein: 9g
Paleo FIber (most days, but sometimes I skip adding it when I want to give my gut a break from extra fiber)
Wild blueberry or elderberry powder: 5g (alternating)
Pomegranate powder: 1 tbs
Tart cherry powder: 4.8g (among many other benefits this helps to keep uric acid at low levels).
Olive oil, 1 tsp (to make sure there’s a little bit of fat to help with absorption of fat soluble vitamins).
C8 MCT oil, 1 tsp
Some sort of fruit from whatever is around, could fresh or be frozen: banana, a cup of strawberries, raspberries, an apple, 2 peaches, 3 apricots, etc.
Supplements that are mixed into the shake
O.N.E. multivitamin: 1 serving, 1 cap
Think of it as an insurance policy, although given my genetics - methylated B vitamins are great. There’s no perfect multi-vitamin and it’s a compromise for convenience.
Risk: low
Personal outcome: minor
Conviction: high
Magnesium complex: 1/2 serving, 1 cap, 120mg
The benefits are well documented, especially considering that it is nearly impossible to get enough magnesium through the regular modern diet (with all the soil depletion).
Risk: low
Personal outcome: minor
Conviction: high
Glucosamin HCI: 1 serving, 1g
Decent research for joint (formation and repair of cartilage, synovial fluid production) and even brain health.
Risk: low
Personal outcome: minor
Conviction: moderate
EGCG: 1/2 serving, 1 cap, 200mg
Using it as a preventative for colon cancer as it has solid supporting data for it (up to 40% risk reduction).
Note: EGCG has to be always taken with food to avoid potential liver problems.
Risk: moderate
Personal outcome: none
Conviction: moderate
Stinging Nettle Root Extract, 1/2 serving, 1 cap, 250mg
Mechanism of action is anti-androgen activity specific to prostate, thus not affecting androgens systemically, which is quite nice. The outcomes are supported by solid data, including human trials.
Risk: low
Personal outcome: significant
Conviction: high
AC-11: 1/2 serving, 1 cap, 350mg
Using it as a prophylactic for cognitive health (insoluble & soluble Aβ reduction by 30–70 % in mice models). Mechanistic support is strong, however human studies are very limited and inconclusive.
Risk: low
Personal outcome: none
Conviction: low
Bacopa Monirelli (Synapsa): 1 serving, 320mg
The idea being brain health / memory. The evidence is somewhat weak, but so as risk - this is mostly an insurance as well. As there are no good biomarkers for brain health / performance - it is difficult to ascertain purely subjectively whether it is doing anything or not.
Risk: low
Personal outcome: minor
Conviction: moderate
Gotu Kola extract: 1 serving, 1 cap, 120mg
Good evidence to support micro-circulation and skin collagen synthesis.
Risk: low
Personal outcome: minor
Conviction: moderate
Calcium D-Clucarate: 1 serving, 1 cap, 500mg
This is to balance excess estrogen based on quantitative hormonal testing.
Risk: moderate
Personal outcome: none
Conviction: high
Maca Extract Powder (5% macamides): 1 serving, 125mg
An interesting compound that inhibits FAAH (the enzyme that breaks down anandamide), which can raise endocannabinoid tone. The result is a noticeable mood and well being elevation. The safety record is excellent and it appears not to affect hormones or major neurotransmitters.
Risk: low
Personal outcome: notable
Conviction: moderate
Lion’s Mane: 1 serving, 1g, 1 day on, 2 days off
For brain benefits as it is known to increase both BDNF (Brain-Derived Neurotrophic Factor)) and especially NGF (Nerve Growth Factor).
Risk: low
Personal outcome: minor
Conviction: moderate
Reishi mushroom powder: 1 serving, 1g (2 days on, 1 day off - non overlapping with Lion’s Mane)
The idea is to boost NK-cell activity as a preventative. RCT studies indicate up to 83% increase in NK-cell cytotoxicity and ~20% increase in NK-cell counts vs placebo. That said - Turkey Tail mushrooms might be a good replacement alternative to try.
Note: if you have any kind of autoimmunity, I would avoid.
Risk: low
Personal outcome: minor
Conviction: moderate
Inositol: 1 serving, 1g
Supports healthy thyroid function and helps keeps TSH levels in the optimal range.
Risk: low
Personal outcome:: notable
Conviction: high
Cordyceps: 1 serving, 2g
Preliminary research suggests that Cordyceps may have positive effects on telomere length. Hasn’t been enough time to ascertain the result for me.
Risk: low
Personal outcome: none
Conviction: low
Milk Thisle, 1 serving, 100mg
Milk thistle is well-researched for its liver support properties, primarily due to its active compound, silymarin. Silymarin has antioxidant, anti-inflammatory, and antifibrotic effects, which help protect liver cells from damage, support liver regeneration, and improve liver function. Probably a good insurance with all the other supplements I am taking 🙂.
While research supports these benefits, it hasn’t been enough time to ascertain the results for me personally.
Risk: low
Personal outcome: none
Conviction: low
Spermidine, 1 service, 2 caps, 13mg equivalent
Spermidine induces autophagy by inhibiting the activity of key enzymes involved in acetylation, such as histone acetyltransferases. This inhibition leads to the deacetylation of autophagy-related genes, which promotes the formation of autophagosomes—vesicles that engulf and degrade damaged proteins, organelles, and cellular debris.
Risk: low
Personal outcome: none
Conviction: moderate
TruNiagen NR: 1 serving, 1 cap, 300mg, combined with Quercetin + Pterostilbene, 1 serving, 2 caps, 500mg Quercetin, 50m of Pterosilbene)
This deserves a bit of discussion. The whole idea of using NAD+ precursors came out of research by David Sinclair. We know NAD+ decreases as we age and it is important with 1000s different things, most interestingly with Sirtuin activation (Resveratrol or similar compounds, such as Pterostilbene).
However there’re many issues with it:
No positive effects have been observed in humans thus far (except for one study on cognitive health with NR)
Both NR and Resveratrol failed ITP studies (which thus far is a gold standard for longevity research).
The original Resveratrol study has been thoroughly discredited due to study design (in fact it turned out to be so bad, people wonder how it (and it’s authors) got so much attention in the first place),
There is a rodent study showing cancer growth acceleration effects from NR (for pre-existing cancers - mechanistically this makes sense as NAD+ is quickly depleted by hungry cancer cells, and replenishing NAD+ will only accelerate that process)
There is a concern of up-regulating CD38, although in moderate doses this should not be a concern (there’s yet to be determined U-shape curve here that may depend on many variables). This could potentially be mitigated by Quercetin.
Bio-availability of Resveratrol is low (I am using Pterostilbene instead for that reason, although it’s not clear that it is doing anything either).
In addition any of these precursors need to be supplemented with TMG (in my case there’s plenty in Legion pre-workout drink) to prevent elevation of homocysteine due to back conversion to nicotinamide.
That said - mechanistic theory around how all this could work for longevity is quite compelling and it is possible that it would take considerable time for it to work.
Subjective effects for me in terms of feeling more energetic, however the question is whether supplementing with plain old nicotinamide would accomplish the same outcome (including NAD+ support) for a fraction of the cost.
Finally - there’s still a serious, unresolved conundrum here. NAD+ enhances cellular energy by participating in mitochondrial redox reactions, boosting ATP synthesis (hence feeling energetic). It is also essential for sirtuin activation, which signals autophagy and repair—processes that act as evolutionary sensors for low nutrient levels.
However, consuming a lot of protein, necessary for maintaining muscle mass, stimulates the mTOR pathway, contradicting these aims. The mTOR pathway promotes cell growth and inhibits autophagy, counteracting the benefits. An alternative approach involving cycling and agents like Rapamycin might be better, but the exact protocols and pros and cons are unclear. Most importantly, I would have no idea how to reconcile it with my everyday workout routine.
Risk: moderate
Personal outcome:: notable
Conviction: low
Supplements taken along with the shake / breakfast
These are supplements that are not (or cannot be) available in a powder form or breakable capsules.
EPA/DHA: 1/2 serving, 1 cap
Not much to opine on, the benefits of EPA/DHA are well researched. I keep my omega index >8 (8.94% as of last test) on OmegaQuant test (your dose may vary, so test it).
Risk: low
Personal outcome: minor
Conviction: high
Vitamin K1/MK-4/MK-9: 1 serving, 1 cap
A must considering supplementation with Vitamin D (O.N.E. multivitamin has 2000 IU), plus other vascular and bone health benefits.
Risk: low
Personal outcome: none (as far as subjective feeling, calcium score continues to stay at 0 and bone density on DEXA went up - so that’s be pretty good)
Conviction: high
COQ10: 1 serving, 1 cap, 100mg
The idea here is to counteract effects of a statin that whacks HMG-CoA enzyme and decreases COQ10 levels as a result. While studies are conflicted, the subjective feeling is noticeable for me.
Risk: low
Personal outcome:: notable
Conviction: high
Smart PS™ Phosphatidylserine: 1 serving, 1 cap
This is a blend of phosphatidylserine, phosphatidylcholine, and phosphatidylethanolamine and supports brain health by providing essential phospholipids that contribute to cognitive function, memory, and overall neural health by playing a key role in cell membrane integrity and the formation of synaptic vesicles.
Risk: low
Personal outcome:: minor
Conviction: high
Aged Garlic Extract: 1/2 serving, 1 cap, 300mg
This is to mitigate the potential increase in TMAO levels caused by ALCAR and choline precursors, as elevated TMAO has been associated with cardiovascular risk. While the link between TMAO and ASCVD (Atherosclerotic Cardiovascular Disease) is not definitively proven (as otherwise people who eat a lot of fish would all die from heart attacks - which is obviously not the case), there is enough evidence to warrant some precaution. AGE has additional benefits, such as mild cholesterol-lowering effects, but those are not the primary reasons for taking it in this case. Note that garlic is a FODMAP and may cause digestive issues for some people, especially those with SIBO.
Risk: low (see above)
Personal outcome: none
Conviction: low
H2 Molecular Hydrogen: 1 serving, 1 tablet (80mg magnesium, 8ppm), dissolved in water when taking other supplements.
There is a significant body of research suggesting that H2 is a selective antioxidant neutralizing mostly the harsh stuff (•OH, ONOO⁻) while sparing signaling ROS (e.g., H₂O₂) that drive exercise adaptations.
Risk: low
Personal outcome: none
Conviction: low
Prescription medications
Goes without saying that these always must be discussed with and prescribed by your doctor.
Rosuvastatin (Crestor): 5mg (PM)
While there’s a lot of controversy around the use of statins - I am quite convinced based on available research. ASCVD progression is a stochastic process and keeping APO-B concentrations low is, in my opinion very much worth it.
That said - statins are not perfect drugs with a lot of off target effects. First, they work by suppressing HMG-CoA cascade, that causes all kinds of problems. Secondly it seems there’s causal evidence of increase in insulin resistance overtime. On top of that, there’re negative effects on liver (observed by modest elevation of liver enzymes and despite unclear clinical significance - this is still not cool).
That said, for me Rosuvastatin is still the best (of imperfect) choices. First - it is the only effective hydrophilic statin that (unlike lipophilic statins, such as Atorvastatin (Lipitor) doesn’t massively diffuse into tissues or crosses the blood-brain barrier (thus reducing potential side effects, such muscle soreness).
Risk: moderate
Personal outcome: notable (as measured by calcium score staying at zero)
Conviction: high
Tadalafil (Cialis): 5mg (AM)
While developed as an ED drug, I take it for it’s off target systemic effects on improving the blood flow. As we know - most ills stem from poor blood flow as we age. Improved circulation also enhances workout performance and supports overall cardiovascular health, contributing to smoother functioning of many bodily systems. Tadalafil also slightly lowers blood pressure, helping to maintain it within the optimal range.
Risk: low
Personal outcome:: significant
Conviction: high
Minoxidil (Loniten): 2.5 mg (PM)
I am using it as a preventative for hair loss at low dose (it is an old, repurposed blood pressure medication). It doesn’t seem to affect the blood pressure much for me, if anything it may be lowers it by a few points, which is a nice bonus. Otherwise no noticeable side effects.
Coffee
The discussion would not be complete without coffee. Coffee is one of the most widely used drugs in the world. 67% of Americans drink coffee (that’s why I suppose it just got removed from the CPI by the BLS as the price of coffee has been going up).
I take my coffee black (Americano) with no milk or sugar of course. I do add 1 tsp of C8 MCT oil into my morning coffee.
On most days that be just one mug, but sometimes I also get the second cup around lunchtime. More than that starts adversely affecting my sleep quality - so if I must, I switch to decaf.
PM (with dinner)
EPA/DHA: 1/2 serving, 1 cap
The second dose as in AM.
Magnesium glycinate: 1 serving, 1 cap, 200mg
Seem to be more effective than than standard magnesium complex and has a notable calming effect for sleep.
Risk: low
Personal outcome: significant
Conviction: high
Magnesium L-Threonate: 2/3 serving, 2 caps, 96mg
Brain health benefits and a minor calming effect for sleep.
Risk: low
Personal outcome: minor
Conviction: low
COQ10: 1 serving, 1 cap, 100mg
The second dose as in AM.
BroccoMax: 1 serving, 2 caps
The research is decent, especially around colon cancer prevention effects. However I can’t quantitatively put a handle on it for me personally thus far.
Risk: low
Personal outcome:: none
Conviction: low
Gotu Kola extract: 1/2 serving, 1 cap, 120mg
Risk: low
Personal outcome: minor
Conviction: moderate
EGCG: 1/2 serving, 1 cap, 200mg
The second dose as in AM.
Note: EGCG has to be always taken with food to avoid potential liver problems.
Risk: moderate
Personal outcome: none
Conviction: moderate
Stinging Nettle Root Extract, 1/2 serving, 1 cap, 250mg
The second dose as in AM.
Risk: low
Personal outcome: significant
Conviction: high
Aged Garlic Extract: 1/2 serving, 1 cap, 300mg
The second dose as in AM.
Risk: low
Personal outcome: none
Conviction: low
Geranylgeraniol: 1 serving, 1 cap
A fairly new compound that also counteracts negative effects of statins, by a different mechanism.
Geranylgeraniol (GGOH) is a critical intermediate in the mevalonate pathway, downstream of HMG-CoA reductase and it is necessary for the prenylation of small GTP-binding proteins. Prenylation is a post-translational modification that allows these proteins to anchor to cell membranes and function properly.
By supplementing with GGOH, the normal function of these prenylated proteins can be restored. Subjectively for me it appears to be even more efficacious than COQ10 (although I would keep both as mechanisms and effects are different).
Risk: low
Personal outcome: notable
Conviction: high
Discussion
So, that's a lot of supplements. The question is: can you achieve the same results with just a good diet? Probably not.
Even if you source high-quality ingredients and are prepared to spend an inordinate amount of time cooking everything perfectly, it's unlikely you'll achieve all the effects and benefits tailored to your genetics, personal health circumstances, and performance goals without some scientific enhancement.
The second question: can you avoid supplements altogether? Of course, you can. The human body is very resilient and can tolerate suboptimal conditions for a while. However, if performance optimization is your goal, then supplementation should be considered.
Another point: ingredients in food are presumably in more natural ratios than in a synthetically constructed supplement regimen. True. However, our body is highly adaptable and can handle a lot of variation. Besides, common processed foods like french fries and soda are far from natural or balanced.
Another concern is supplement quality, fillers, and labeling. This is valid. Fillers are problematic, which is why I opt for powders, choose the cleanest possible options, and stick with reputable brands. Risks, such as heavy metal contamination, do exist, but they are manageable if you monitor important biomarkers regularly. On the flip side - common food products are hardly immune from this problem, from Glyphosate, micro-plastics, heavy metals and other types of contaminants.
Does it take a lot of work? Some, but not a lot, as I've fine-tuned my routine over the years. I also batch my shakes, preparing and mixing them on the weekend for the week, so the actual breakfast prep takes very little time.
Hope this helps - in whatever way it does 🙂