These are the supplements I actually use or have used, and why.
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Jump to: Vitamin D3 · Omega-3 · Magnesium · Ashwagandha · Creatine · Shilajit · Black maca · Sea moss
Vitamin D3
I live in England, where it’s grey and cold most of the time, so I need the vitamin D! It’s easy to find, just look for a clean supplement. Here’s the one I buy.
Omega-3
Omega-3 is one of my daily basics. But here’s what I learned: fish oil can go off (oxidise), and then you’re not getting the full benefits. A quick check is to break open a capsule and smell it. If it smells sharp or rancid, that’s not a good sign.
I’ve bought these ones for a while and haven’t had that problem. They have a good amount of EPA and DHA and they’re very good quality.
Magnesium
I’ve tried a few types of magnesium. I recently tried magnesium L-threonate, and it didn’t go as planned. Some people told me it’s good for sleep, but it actually messed me up. I couldn’t sleep! It kept me up for ages, though I did get a lot of work done. So for me, L-threonate is a focus supplement. Here’s a good one, but remember, in my experience it’s for focus, not sleep.
For sleep, I recommend magnesium glycinate. Like with a lot of supplements, don’t buy a blend. You might think you’re getting more for your money, but most of the time you’re not. This one is my go-to. Very good quality, good dosage, and no weird stuff in it.
Ashwagandha
I tried ashwagandha as a sleep aid. I was having trouble sleeping even when I was tired, and I’ll say it was very effective. A lot of people say it improved their strength, but for me the main thing was sleep. I’d go out like a light most nights.
I find it works better if you cycle it: two weeks on, two weeks off. Don’t take it indefinitely, and don’t assume that because it’s natural it’s weak. This stuff is really effective!
It’s not for everyone though. The label says not to take it if you’re pregnant or breastfeeding, and to check with a doctor first if you have a medical condition or take any medication.
▶ Watch my video: I Took Ashwagandha for 30 Days: My Real Results
Creatine
Creatine is one of the few supplements I think is genuinely worth taking, especially if you do regular resistance training. There’s also some interesting early research on brain health, but I wouldn’t call it a brain supplement yet. The evidence is still developing.
You don’t need a fancy blend, a loading phase, or some “advanced” version. Plain creatine monohydrate is the sensible choice, and 3 to 5 g a day is the usual amount.
One thing worth knowing: creatine can bump your weight up a little because your muscles hold more water. That’s normal, it isn’t fat.
This is the one I’d go for. Just creatine, nothing else in it.
▶ Watch my video: The ONE Real Creatine Side Effect (And How to Fix It)
Shilajit
With shilajit, the key thing is authenticity. There are a lot of fakes out there. This one comes with a certificate of authenticity, and I’ve found it’s a good one.
▶ Watch my video: Does Shilajit Actually Work? I Tested It
Black maca
I’ve tried both black maca powder and capsules, and I found it really good for strength and energy. It helped me a lot in the gym. The thing with black maca is you have to take it consistently for a while before you see results, so be patient.
I started with the powder, but capsules are just fine as long as they’re pure with no fillers or weird stuff. Here’s the one I recommend.
▶ Watch my video: The Truth About Black Maca After 2 Years of Use
Sea moss
Sea moss is amazing. The thing is, it’s farmed badly in some places, so a lot of products taste weird. I recommend this one because it tastes good and it worked for me. There are lots of others, but it’s my favourite right now. I put a spoon of it in my morning smoothie.
▶ Watch my video: Can Sea Moss Really Boost Your Energy? Here’s My Truth