Basic

Key Insight

● Affordable, lots of evidence of benefits, high return on investment, practically negligible negative effects. Everything you should consume daily, or almost daily...

● Multivitamin mix ○ They have the cheapest ingredients. ○ Check what they contain and how much.

● Whey ○ Whey protein (milk). ○ 25–50 g 1-2x daily.

● BCAA ○ 5-10 g daily.

● Creatine ○ 5-10 g daily. ○ Very, very many benefits, training, mindset, cognitive. ○ Can be unlimited without rotation. ○ Mind your digestion and meals. In some people it can cause laxative effects at doses over 5 g. ○ It accumulates gradually and takes some time for the effect.

● L-Carnitine ○ 500-2000 mg daily. ○ Many benefits, fat loss, endurance, cellular metabolism, and even brain function. ○ Take in the morning or afternoon.

● Omega 3 ○ 1 g daily.

● Probiotic/prebiotic ○ Large impact on health and mood. ○ Lots of ongoing research. ○ It is fine to take continuously/often/periodically.

● Vitamin D ○ It can be produced by sun exposure, but sun exposure in that amount is quite harmful to the skin, so supplementation is better.

● Vitamin C ○ 500 mg daily. ○ Or 1 lemon daily.

● Magnesium, zinc ○ Zinc 15 mg. ○ Magnesium ■ There are several forms: citrate, chloride, glycinate, threonate... so you need to try a bit, not every form works optimally for every person. ■ Countless benefits, sleep, sugar, nerves, brain... ■ Can be taken as ZMA (before sleep on an empty stomach).

● Olive oil, extra virgin, the priciest, not heated, a tablespoon with every meal (reduces calories by about 450 total).

● Garlic (fresh or extract) ○ Many benefits, primarily reduction of inflammatory processes. ○ 2 g daily.

● Tart cherry and 100% cherry juice (Prunus cerasus). ○ Sleep, relaxation, inflammatory processes. ○ Kiwi is also good.

● Dark chocolate (100% cocoa) ~15 g daily ○ Organic, pure.