We are at the 3rd and final installment of my supplement protocol. We’ll start with the core things I take every morning, and then I’ll cover anything else that I haven’t already discussed.

Vitamin D

I’m not taking this right now because I’m always outside, and if you remember, there is a little in one of the other things I take at night. As I write this, fall weather is finally here and I will probably start taking a larger dose soon.

Fish Oil

This is a foundational supplement. I eat fish at least once a week, so this may not be strictly necessary. In the past, when my joints have really been acting up, this has made a significant difference, though. Because of this, I will usually be taking some extra. This particular Thorne brand was recommended by Dr. Andrew Huberman.

These are the foundational ones and might be all you need. For a While I cut down to just those and my sleep cocktail. Earlier this year, I added the next three. They all seemed to have a noticeable effect, so I’m keeping them.

Fadogia Agrestis 600mg and Tongkat Ali 400mg

Most testosterone boosters on the market don’t work. Many of the studies you see on these things are mechanistic, which is theoretical, or it works in animals but doesn’t carry over to humans. Many of them are also like zinc. If you have a deficiency, your T is suppressed. Supplemental zinc can bring it back up if that is the case, but not in normal circumstances.

The science on this combo I’m taking is promising, but not definitive in any way. What I noticed was a boost in energy. So it seems useful to me.

Alpha GPC 600mg

Alpha-GPC has choline a precursor of acetylcholine a neurotransmitter involved in memory, attention, and muscle contraction. For me, it seems to reduce those tip-of-the-tongue moments by a noticeable amount.

Phosphatidyl Serine 100mg

Also supposed to improve cognitive function. I may cycle off this one and see what happens.

Random Stuff I bought

Iodine

I have no specific symptoms of iodine deficiency. However, I’ve used fancy salt without added iodine for several years. A patch test indicated I might need some. I don’t always remember, but trying to add a couple of drops daily.

Protein Powder

People call this a supplement, I just call it food. I rarely drink protein shakes, but I add it to other things. It’s great in yogurt, oats, and sometimes baked goods. A casein blend works better in the latter, straight whey makes things gummy.

Collagen /Gelatin Powder

I’ve bought these in the past, but I probably need to see some more studies on this. They mostly break down into their constituent amino acids. It’s a more expensive protein powder. There is evidence that some of the chains remain intact, but we don’t really know yet. If they turn out helpful to joint health, I may get some more. I’m dubious of anything that claims healthy hair and wrinkle-free skin. That entire market seems like a fraud to me.

Fiber and Greens Powders

I’ve bought these in the past, but again, not sure it’s worth it. I think most of us get all the micronutrients we need from food. The key word here is micro. We don’t need that much. And I don’t see much real evidence that macro-dosing them does anything. There is a giant rabbit hole involving superfoods, antioxidants, phytonutrients, and even things about the microbiome. But I think most of that is theoretical and hasn’t been proven.

Keep in mind what we actually know about the microbiome is that it’s important. We do not know what a “good” or “bad” one looks like. Even the idea that the more diverse it is, the better, is a theory. We have only scratched the surface in this research, even though there is no shortage of gurus and products that tell you exactly how to optimize this area.

The carnivores disagree, but there is a lot of research on the usefulness of fiber. However, supplementation usually causes me too much gas. Even some protein bars, especially those labeled Keto. One is fine, but 2 is painful.

Multivitamin / Multimineral

I’m not taking one right now, but if you want to take a cheap multivitamin/multimineral, go ahead. If you are eating a diet where you are willfully restricting whole food groups, this may be good insurance that you have all your bases covered. They may prevent deficiencies but don’t do much else. Some of the compounds they use aren’t very bioavailable either. But $20 can get you a year’s supply.

Conclusion

Also, none of this is necessary. It may give you a slight edge. I’m obviously not a Dr. nor even an expert. But the most likely things for most people to look into first are:

• Vitamin D
• Fish Oil
• Creatine
• Magnesium
• Protein powder (if you have a hard time getting in your 1g/lb per day)

I think that covers everything. Remember, this is supplementation. You are probably better off getting what of this you can from your regular diet. Don’t take something just because I do or anybody else does. You should do your own research. There is no point in taking things that don’t actually benefit you. We are all different, live in different environments, and have different goals. These things also change from season to season and year to year. Supplement wisely.

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