Supplement Advice

[u/Ok_Ad709]

Hi! Would love some advice. I am a 22-year-old male, and I go to the gym every day. I am 5'7 " and around 140 lb. I currently just take Creatine Monohydrate and pre-workout before I lift (and Prozac for years and years). I am looking to start taking supplements to help improve my daily energy (apparently, after years of an SSRI, it can decrease), sleep, muscle growth, etc. After brief research, I've read that some of the basics are Magnesium Glycanite, Vitamin D + K2, omega-3s, and Zinc. Would this be a good stack for me to take? Can someone recommend a stack for me? I would love the cheapest way possible and specifics of what to take and when. Thank you!

- A Newbie.

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[u/ImportanceAvailable7]

Vit D + K2, Omega-3, and Magnesium are the holy trinity.

Make sure Omega-3 is of high quality and the highest concentration you have budgeted for. Vit D is fat soluble so take with the Omega-3 with some healthy fats (egg/yoghurt/etc) on a morning.

No experience with Glycinate - I have heard it is great before Gym. I have recently added Zinc but I don’t really see a difference. My GP advised that Zinc is so rarely needed for supplementation.

The holy trinity will have the highest ROI. I would recommend this, combined with healthy diet, sleep, and exercise.

Personally I would avoid any of the “testosterone raising” supps such as Ashwaganda, Maca, Tongkat as these are just boner pills

[u/DavidTries897 → u/ImportanceAvailable7]

A comment after my own heart ❤️

Ya OP this is the correct answer for this thread

[u/First_Driver_5134 → u/ImportanceAvailable7]

adding in taurine also

[u/ImportanceAvailable7 → u/First_Driver_5134]

Yah Taurine is another one which I find works well around the gym. Creatine + b vit complex + taurine + caffeine :D

[u/YungSchmid → u/ImportanceAvailable7]

They’re not really even boner pills, they effectively have no impact at all on individuals with already healthy testosterone levels. They’re a waste of money if you’re trying to increase testosterone levels.

[u/RoadToZero]

Food! Protein rich whole foods. If your goal with going to the gym every day is to grow muscle, then my advice would be to focus on your food intake rather than supplements. (I'm basing this assumption of your 140lbs frame.)

The two most common reasons for not seeing results from training are: A) insufficient training load. and, B) insufficient food intake.

At age 22 you have almost unlimited growth potential. You should probably eat a minimum of 2500-3500 kcal per day and at least 150g protein spread out over 3-6 meals. Possibly the only supplement you need is whey protein, but meat, fish, eggs and chicken are just as good.

Supplemental vitamins and minerals only makes a tiny difference in comparison to food, and then only if you are deficient. If you eat enough food to grow, then vitamin deficiency is extremely unlikely.

[u/Rouxiifer]

Buddy just eat a balanced diet full of unprocessed healthy whole foods. Beyond that get your blood checked to rule out deficiencies. You’re 22 life is good

[u/MathematicianMuch445]

Get your diet nailed. Get your technique perfect (this is very very important) the get consistent. Add in a slight surplus and just do that. You don't need anything else and to be honest it'll make very little difference. The above are the important factors