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Supplementation: Evidence-Based Guide

The Foundational Truth​

Supplements are the final 5%, not the foundation.

Hierarchy of Impact:

   ▲
   │  Supplements (5%)
   │  ─────────────────
   │  Sleep quality (15%)
   │  ─────────────────
   │  Training consistency (25%)
   │  ─────────────────
   │  Nutrition fundamentals (55%)
   ▼

No supplement will fix a bad diet, poor sleep, or inconsistent training.

Part 1: Universal Supplements (All Ages, Genders, Goals)​

Tier 1: Strong Evidence, Widely Beneficial​

1. Vitamin D3​

AspectDetails
Why40-75% of adults deficient. Essential for bone health, immune function, mood, hormones
Who needs itNorthern latitudes, indoor workers, darker skin, winter months
Dose2,000-5,000 IU/day (target 40-60 ng/mL blood levels)
FormD3 (cholecalciferol), take with fat
WhenMorning with breakfast

2. Omega-3 Fatty Acids (EPA/DHA)​

AspectDetails
WhyAnti-inflammatory, cardiovascular, brain function, joint health
Who needs itAnyone not eating 2-3 servings fatty fish weekly
Dose1-3g combined EPA+DHA daily
FormTriglyceride form or krill oil
WhenWith meals containing fat

3. Magnesium​

AspectDetails
Why300+ enzymatic reactions. Sleep, muscle function, stress response
Who needs itMost people, especially exercisers
Dose200-400mg elemental magnesium
FormGlycinate (sleep), Citrate (absorption). Avoid oxide
WhenEvening for sleep benefits

Tier 2: Situationally Beneficial​

4. Vitamin K2​

AspectDetails
WhyDirects calcium to bones, synergy with D3
Dose100-200mcg MK-7 form
WhenWith D3 and fat

5. Zinc​

AspectDetails
WhyImmune function, testosterone, protein synthesis
Dose15-30mg daily (don't exceed 40mg)
FormPicolinate, citrate, or gluconate

6. Vitamin B12​

AspectDetails
WhyEnergy, nerve function, red blood cells
Who needs itVegetarians/vegans, adults 50+
Dose500-1000mcg
FormMethylcobalamin

Tier 3: Specific Populations​

For Women​

SupplementWhyDose
IronMenstruation causes loss18mg/day if deficient
FolateReproductive age400-800mcg methylfolate
CalciumBone health500-1000mg if low dietary intake

For Adults 50+​

SupplementWhyDose
B12Absorption decreases500-1000mcg
Calcium + D3Bone density500-1000mg Ca, 2000-4000 IU D3
CoQ10Cellular energy, heart100-200mg
CollagenJoint and skin health10-15g

For Plant-Based Diets​

SupplementWhy
B12Essential, not in plants
Omega-3 (algae)EPA/DHA not in plants
IronPlant iron less bioavailable
ZincPhytates inhibit absorption
IodineIf not using iodized salt

Part 2: Performance & Body Composition Supplements​

1. Creatine Monohydrate​

AspectDetails
WhyMost researched supplement. Increases strength, power, muscle retention
Dose3-5g daily, every day
WhenAny time; consistency matters
FormMonohydrate (gold standard)
SafetyExtremely safe long-term

2. Whey Protein​

AspectDetails
WhyConvenient protein. Fast-absorbing, high leucine
WhenWhen whole food protein is inconvenient
FormConcentrate, Isolate, or plant blends

3. Caffeine​

AspectDetails
WhyPerformance, focus, fat oxidation
Dose3-6mg/kg body weight
When30-60 min before training
CautionAvoid after 12-2 PM

Moderate Evidence​

4. Ashwagandha​

AspectDetails
WhyReduces cortisol, stress resilience, may support testosterone
Dose300-600mg (KSM-66 or Sensoril)
WhenEvening

5. Citrulline Malate​

AspectDetails
WhyBlood flow, reduces fatigue
Dose6-8g before training

6. Beta-Alanine​

AspectDetails
WhyBuffers lactic acid, endurance
Dose3-5g daily

Supplements That DON'T Work​

SupplementReality
BCAAsWaste if eating enough protein
Testosterone boostersMost are useless
Fat burnersExpensive caffeine pills
CLAMinimal effect
GlutamineNo benefit with adequate protein

Part 3: Personalized Stack (33M, Fat Loss + Muscle)​

Essential Stack​

SupplementDoseWhenCost/Month
Vitamin D34,000-5,000 IUMorning$5-10
Omega-32g EPA/DHAWith meals$15-25
Magnesium Glycinate300-400mgBefore bed$10-15
Creatine5gAny time$10-15
Whey ProteinAs neededPost-workout$30-50

Monthly cost: ~$70-115

Optional Additions​

SupplementDoseWhy
K2 (MK-7)100-200mcgSynergy with D3
Zinc15-25mgImmune, testosterone
Caffeine200-400mgPre-workout
Ashwagandha300-600mgStress management

Seasonal (New England)​

SeasonAdjustments
WinterD3 essential, consider vitamin C
SummerMay reduce D3, add electrolytes

Part 4: How to Buy Wisely​

Quality Markers​

  • Third-party testing (NSF, Informed Sport, USP)
  • Transparent labels
  • Established brands (Thorne, NOW, Jarrow, Pure Encapsulations)
  • GMP certified

Red Flags​

  • Proprietary blends
  • Outrageous claims
  • Mega-doses
  • Celebrity endorsements only

Where to Buy​

SourceNotes
ThornePremium quality
iHerbWide selection
Costco/KirklandGood value basics
Bulk SupplementsBulk creatine

Part 5: Timing Cheat Sheet​

MORNING (with breakfast):
├── Vitamin D3 (4,000-5,000 IU)
├── Vitamin K2 (100-200mcg)
├── Omega-3 (1g)
└── Zinc (if taking)

PRE-WORKOUT (30-60 min before):
├── Caffeine (if using)
└── Citrulline (if using)

POST-WORKOUT:
└── Whey Protein (if needed)

WITH DINNER:
└── Omega-3 (1g)

BEFORE BED:
├── Magnesium Glycinate (300-400mg)
└── Ashwagandha (if using)

DAILY (timing flexible):
└── Creatine (5g)

Summary: Evidence Hierarchy​

TierSupplements
S-TierCreatine, Vitamin D, Omega-3, Protein
A-TierMagnesium, Zinc, K2
B-TierCaffeine, Ashwagandha, Citrulline
C-TierBeta-alanine, Collagen
F-TierBCAAs, fat burners, test boosters

The Bottom Line​

  1. Fix diet, sleep, training first
  2. Start with basics: D3, Omega-3, Magnesium, Creatine
  3. Quality matters: third-party tested only
  4. More isn't better: targeted supplementation
  5. Blood tests are ideal: know your deficiencies

Document created: December 2024 Part of the Wellness Guide Series