“What Supplements Should I Take?

I often hear the question, “What supplements should I take to get faster results?” While no single supplement can promise instant results, some can complement a well-rounded health routine when used correctly.

Firstly, no pill, powder, or potion alone can guarantee lasting success. However, when combined with proper nutrition, sleep, and other foundational principles, certain supplements might offer additional benefits.

Nutrition. You need ENOUGH food to fuel your body’s activities. You need a VARIETY of foods to take advantage of ALL those vitamins and minerals that will allow your body to make progress. You need enough protein to help your body rebuild muscle to reach your strength and aesthetics goals – If you’re struggling with protein intake, a quality protein powder can be beneficial. It can support muscle repair and growth, especially when combined with regular strength training.


  • Vitamin D: Especially vital for those in regions with limited sunlight or during winter months. It’s crucial for bone health and immune function.
  • Fish Oil: Contains Omega-3 fatty acids, which may support heart health, reduce inflammation, and improve brain function.
  • Creatine: While often associated with muscle growth, it can also support brain health and overall energy levels.

Sleep. As fast-paced as our lives have become, this is usually the first thing that we kick to the wayside when we have lists of things we need to accomplish in a day. Regardless of supplements, sleep remains fundamental. Aim for around 8 hours – though individual needs may vary, but I do not personally know anyone that gets enough sleep.

Water. There is a whole system in your body devoted to flushing out toxins and impurities. If you’re not drinking enough water, those things will build up in your system preventing you from seeing the results you’re working so hard for.

Movement. The rolling stone gathers no moss… If your workout is the only time you move your body, it’s going to take longer to see results. You don’t have to constantly be in motion, but finding ways to add in more movement during the day will make a big difference. Take a daily walk. Take the stairs instead of the elevator when possible. Take your family outside after dinner and play with them.

Stress Management. If you’re dealing with high stress, you will need to find something that will help you combat it. Your body will stop the processes of losing fat or gaining muscle if it thinks you’re in a constant state of “fight or flight”. All of the above suggestions are a good place to start. But you can also do things like meditate, take a warm bath, read a book, or get back to a hobby you love (you can also pick up a new one).

Time. Progress takes time. It’s crucial to remember that meaningful change doesn’t happen overnight. Your body, with its evolutionary adaptability, responds to consistent positive habits over the long term. Expect plateaus and occasional setbacks; they’re part of the journey.

I have said it before, and I’m sure I will say it again, “Your body is expertly and intelligently designed.” You can’t trick it or “hack” it into doing what you want it to do, without giving it what it needs to make that happen. Or it’s going to backfire on you.

If you’ve been working towards reaching your own health and wellness goals and you feel like you’ve just been spinning your wheels, shoot me an email (or click that FREE INTRO button) and let’s see if I can help.”