Supplements

Here are the supplements I take and the reasons behind them in non-priority order:

  • CoQ10

  • Magnesium

    • I take 500mg before sleep every night. It improved my deep sleep. Before taking it, i had sporadic deep sleep episodes, averaging in 1h:07m/night. After taking manesium, my deep sleep became much more stable and avg increased to 1h:20m/night

    • This one lacks any studies proving it's effectiveness.

  • D3

    • Well, i'm a geek. I spend mosts of my time inside.

  • Personalized multi-vitamin

    • From Rootine, doing a quarterly blood test. I'm not convinced about the usefulness of this kind of supplementation, but I haven't had time to experiment with not taking it.

  • Collagen

  • NR

    • Combined with my Collagen (from Thorne)

    • https://pubmed.ncbi.nlm.nih.gov/29599478/

    • Based on a suggestion from Dr. David Sinclair, I side this with a spoonful of yoghurt because they found that it increased absorbtion.

  • Whey protein

    • 30g Before workout

    • From all the whey proteins I've tried, Ascent was the only one I didn't bloated up.

  • Casein protein

    • I usually eat a casein protein pudding for dinner before sleep with some blue berries, almond butter, chia seeds and walnuts

    • Helps with muscle recovery by improving protein synthesis during sleep

    • https://pubmed.ncbi.nlm.nih.gov/32698256/

  • Creatine