The 5 Supplements I Take
A common sense guide.
Post summary
Supplements are a somewhat sketchy world filled with a lot of junk.
But a small number of supplements can give us benefits.
We’ll cover the five I take and my thought process about supplements.
Housekeeping
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Audio version
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The post
On Monday, we explored the truth about creatine, a supplement that is useful in some contexts but overhyped in others.
The post led to a handful of you emailing me to ask what supplements I take.
It’s a great question because the landscape of supplements is confusing. On one hand, we have bright thinkers who argue they’re all useless. On the other hand, we have influencer types making big claims about their vast daily buffet of pills.
The truth is probably in the middle, erring on the side of less is more.
We know targeted supplementation does work. That’s exactly why the government started fortifying food in the 1930s, saving thousands of lives, boosting our nation’s average IQ, and much more.
But we now have more than 100,000 supplements on shelves and the industry is worth $34 billion.
So the question is, are supplements worthwhile today—in a world where we have ample access to all sorts of fortified food?
A small number of them seem to be. Ty Beal, a Ph.D. who conducts research for the Global Alliance for Improved Nutrition, told me many people in developed countries like the U.S. experience vitamin and mineral deficiencies because:
We eat a lot of ultra-processed foods. Those foods have vitamins and minerals stripped from them.
We have a high obesity rate. Being obese leads us to require more micronutrients and may cause our body to store nutrients in our fat rather than utilizing them.
The catch: Supplements are entirely individual. Some people eat a wide variety of natural and fortified foods and hit all their marks. Adding more vitamins and minerals on top of an already adequate diet won’t do much (and could even be harmful).
Of course, many of us don’t hit our marks. And many of us have conditions or hobbies that may lead us to require more of a specific vitamin, mineral, or supplement. Even the most health-conscious people often lack certain vitamins and minerals. Others may want to maximize the benefits that some supplements, like creatine, can bring.
So the question is: What supplements are worthwhile for certain people under certain circumstances?
I usually hesitate to cover my nutrition habits, because what works for me won’t necessarily work for you.
But I get the sense that many Two Percent readers are like me: Highly active, interested in covering their nutritional bases, and also skeptical.
So here’s what we’ll do in this post:
I’ll list the five supplements I take. Then I’ll note:
Why I take it.
How I take it.
Who it’s useful for.
How strong I think the evidence is.
Ways to get it from food.
Useful notes about taking it.
Four popular supplements I don’t take and why.
I’ve also started a Members-only chat about supplements. Ask me questions. Share what you take and why. See you there …
Let’s roll …
The 5 supplements I take
1. Creatine
We did a deep dive on creatine on Monday. TL;DR: Our bodies produce creatine, and we get it from food, but most people fall below the optimal dose.
Why I take it
Getting the ideal dose of creatine requires eating a lot of meat or fish (about a pound each day). I eat four to five ounces of meat or fish a day (and some days none).
Supplementing creatine helps “top off” your stores and generally leads to 10 to 20 percent increases in strength and power. It may have some other benefits.
Plus, it has few downsides. I think the performance bump—which helps me train harder and be better prepared for outdoor adventures—is worth the supplement’s nominal cost.
How I take it
3-5 grams of Momentous creatine monohydrate most days, mixed into oatmeal. (Some research suggests taking creatine with food minimizes potential stomach issues.)
Who it’s good for
Active people, especially those who don’t eat much meat.
It may be particularly beneficial for older adults to help build and maintain muscle and power (power helps prevent falls). Of course, if you don’t exercise, it probably won’t do much.
How certain I am it’s useful: 9/10 for strength/power, 2/10 for the other claims
I reliably gain strength and muscle when I take it, and also feel more recovered. Of course, recovery is subjective and nebulous. But research suggests there’s some “there there,” and we hear this from many people who take it.
Note
Buy an NSF-certified brand like Momentous. Some gummy supplements don’t actually contain creatine, while others are tainted.