One of the most common questions I get asked is about my supplement routine.
I take a small amount of supplements compared to many people, but these are my current favorites. It's worth noting that supplements are designed to do exactly what their name suggests—"to supplement"—and should be consumed alongside a healthy, balanced diet. A food-first approach should always be the priority before considering supplements.
There are a few supplements on my “to-try” list, but I am currently trialing beta-alanine and will add others in due time.
Here’s what I’m loving right now, in no particular order.
1. Magnesium Glycinate: The Stress-Relief Mineral
Magnesium glycinate is my go-to for recovery and relaxation. This highly bioavailable form of magnesium combines the mineral with glycine, an amino acid known for its calming effects.
Why I Love It: Magnesium is involved in over 300 enzymatic reactions in the body, supporting muscle recovery, nervous system regulation, and sleep quality. The glycinate form is gentle on the stomach and highly effective for reducing stress and promoting restorative sleep.
How I Use It: Taken before bed, magnesium glycinate helps me wind down after intense workouts or mentally demanding days.
2. Adaptogens: Balancing Stress and Boosting Resilience
Adaptogens, a group of plant-based substances, help the body adapt to stress and restore balance. My current favorites are ashwagandha and rhodiola rosea.
Why I Love Them: These natural stress regulators are invaluable for managing a busy schedule. Ashwagandha supports cortisol regulation and improves sleep, while rhodiola enhances energy and focus without the jittery effects of stimulants.
How I Use Them: I cycle adaptogens based on my needs—ashwagandha during high-stress periods and rhodiola when I need sustained mental clarity and focus.
3. Beta-Alanine: The Endurance Enhancer
This is a new one that I have been taking religiously and I feel as though it is levelling up my running massively! If you’ve ever felt your muscles burning during high-intensity exercise, beta-alanine might be the supplement you didn’t know you needed.
Why I Love It: Beta-alanine boosts carnosine levels in muscles, which helps buffer lactic acid buildup. This allows me to push harder and train longer, making it a staple for both strength and endurance sessions.
How I Use It: A small dose taken pre-workout provides noticeable benefits, especially during circuit or interval training. While it might cause a harmless tingling sensation (paresthesia), the performance boost is worth it.
4. Creatine: The Tried-and-True Powerhouse
No supplement list is complete without creatine—a compound with one of the strongest research backings in sports nutrition.
Why I Love It: Creatine enhances the body’s phosphocreatine stores, allowing for rapid energy production during high-intensity activities. Beyond performance, it’s also linked to cognitive benefits and improved recovery.
How I Use It: I take a consistent daily dose of 5 grams, regardless of whether it’s a training or rest day, to keep my muscles saturated and ready for action.
5. Isolate Whey Protein: The Recovery Essential
Whey protein isolate is key supplement I need within my day because whole foods just doesnt quite meet my intake all the time! Its minimal carb and fat content makes it an efficient way to meet protein goals and support muscle repair.
Why I Love It: Fast-digesting and easily absorbed, whey isolate delivers high-quality protein without bloating. For anyone aiming to hit protein targets while managing calorie intake, it’s invaluable.
How I Use It: I mix it into smoothies, oats, or simply with water after training for a quick and effective recovery boost.
6. Cinnamon: The Underrated Daily Essential
While not a conventional supplement, cinnamon earns a place on my list for its surprising health benefits.
Why I Love It: Cinnamon helps regulate blood sugar levels, reduce inflammation, and improve insulin sensitivity. It’s also rich in antioxidants and easy to incorporate into meals.
How I Use It: I sprinkle it in my morning coffee, add it to protein shakes, or use it as a topping for oatmeal or roasted sweet potatoes.
A Note on Omega-3s
Omega-3 fatty acids are another staple for many, but at the moment, I’m not supplementing with them. Why? My diet is rich in natural sources like chia seeds and smoked salmon, which provide ample amounts of these essential fats.
If you’re not regularly consuming omega-3-rich foods like fatty fish, walnuts, or flaxseeds, a high-quality omega-3 supplement might be worth considering for its anti-inflammatory and cardiovascular benefits.
These supplements reflect my focus on leveling up my performance , recovery, and overall wellness. From supporting sleep with magnesium glycinate to boosting endurance with beta-alanine, each one has earned its place in my routine. Remember, supplements aren’t magic—they work best when combined with solid nutrition, consistent training, and quality recovery practices.
If you’re considering adding any of these to your regimen, tailor your choices to your unique needs and consult a healthcare professional if needed.
Comments