The Essential List of Supplements
The supplements that kept me from breaking down while visiting 20 countries and running well over 2000 miles
In this list, I am sharing what I personally took throughout my year of training for Project 30 and during the year I executed the project. Please remember that I am not an expert and don’t know what I am talking about. I’m just a guy who likes to do crazy fitness feats, and I wanted to share the supplements that I believed helped keep me from breaking down into dust over the course of collectively traveling to 20 countries and running over 2,000 miles. During that time, I was rarely sick or injured beyond just a couple of days, and I truly believe that these supplements had a big part in ensuring that I stayed healthy and fit.
For each supplement:
I explain why I take them. Essentially, I explain the benefits that they give me.
I provide an Amazon link to the particular supplement that I take
Lastly, I provide a link to a study or set of studies that explain what the scientific literature says about each supplement. Spoiler alert: Most say supplements are unnecessary if you follow a healthy, well-balanced diet.
Alright, now to the list!
Multivitamins:
Why I take them:
They provide a broad spectrum of essential vitamins and minerals to support overall health.
Helps fill potential nutritional gaps in the diet and supports immune function.
Aids in maintaining optimal energy levels and promotes general well-being.
What I use: One A Day’s Multivitamin
What the experts actually say
Probiotics:
Why I take them:
It supports a healthy balance of gut bacteria, promoting digestive health and regularity.
Enhances immune function by fostering a diverse gut microbiome.
It may alleviate symptoms of digestive disorders and contribute to improved gut-brain communication.
What I use: Culturelle
What the experts actually say
Greens Powder:
Why I take them:
Provides a concentrated source of vitamins, minerals, and antioxidants from various plant-based sources.
Supports cellular health, detoxification, and immune function.
Offers an easy way to increase daily vegetable intake and combat oxidative stress.
What I use: Green Surge Green Superfood Powder Supplement
What the experts actually say
BCAAs (Branched-Chain Amino Acids):
Why I take them:
Supports muscle recovery and growth by aiding in protein synthesis.
Reduces exercise-induced muscle soreness and fatigue, promoting better workout performance.
Helps prevent muscle breakdown during intense training sessions.
What I use: BCAAs
What the experts actually say
Fish Oil:
Why I take them:
Rich in omega-3 fatty acids (EPA and DHA) that support heart health by reducing inflammation and improving cholesterol levels.
Promotes brain function and cognitive health, contributing to improved memory and mood.
Supports joint health by reducing inflammation and improving flexibility.
What I use: Dr. Tobias Omega 3 Fish Oil
What the experts actually say
Turmeric Pills:
Why I take them:
Contains curcumin, a powerful anti-inflammatory compound that may help alleviate pain and reduce inflammation in the body.
It supports joint health and mobility, benefiting athletes and active individuals.
It may improve overall well-being and reduce the risk of chronic diseases.
What I use: Turmeric Curcumin with Black Pepper
What the experts actually say
NAD+ Pills (Nicotinamide Adenine Dinucleotide):
Why I take them:
Supports cellular energy production and metabolism by participating in various metabolic reactions.
Promotes healthy aging by aiding in DNA repair and supporting mitochondrial function.
It may enhance cognitive function and endurance by supporting efficient energy utilization.
What I use: TRU NIAGEN
What the experts actually say
Glutamine
Why I take them:
Supports gut health and integrity by promoting the maintenance of the intestinal barrier and supporting the growth of intestinal cells.
It may enhance immune system function by fueling immune cells and promoting the production of immune-related molecules.
Aids in muscle recovery and reduces muscle soreness by replenishing glycogen stores and supporting protein synthesis.
What I use: MuscleTech 100% Pure L Glutamine Powder
What the experts actually say
A theme across all studies of my supplements is that eating a healthier diet filled with fruit and vegetables is always a better alternative to spending your money on these supplements. This is a critical insight and makes a lot of sense. If you have a stable lifestyle where you can cook your meals and access healthy fruits and vegetables, then it’s probably best to consume those rather than take many supplements. I took these supplements and continue to do so because I don’t always have access to healthy fruits and vegetables during most of my travels. So, these pills are the supplements I need to stay as healthy as possible.