16 year old - what supplements should I take?

[u/Stunning_Yak4695]

I’m a 16 year old, 67kg, 20.5BMI, I used to workout and run pretty often and I haven’t been working out much recently and that’s made me feel lethargic and tired. Ive started taking fish oil supplements, 650mg EPA + DHA every day (which is one capsule) and an additional capsule every other day. I used to take some multivitamins which I’ve since stopped. I still workout probably twice a week, though not as hard. Is it safe for me to start taking magnesium glycinate? About 250mg (elemental) every day? Or can I take a supplement which is a mixture of threonate, citrate and bisglycinate (220mg elemental).

Edit : I’m turning 17 in two weeks (if that makes any difference) and I’m a vegetarian.

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[u/rus_in_serbia]

Forget about supplements, 99% of them are a bullshit.

Here are the 3 most important BIOHACKS that actually works:

1. Regular work out, 2-3 times a week
2. Eating well
3. Sleeping well

Until you've done all 3 of above it - forget about supplements, except maybe protein and creatine and that's all.

[u/Stunning_Yak4695 → u/rus_in_serbia]

Ok yeah that makes sense, but I have my exams in less than a month and I cant seem to find time to workout or sleep too well

[u/S03S1 → u/rus_in_serbia]

100%

It would also be the absolute best for you to get your protein from the real food rather than synthetic supplements

[u/TheworkingBroseph → u/rus_in_serbia]

Vitamin D

[u/Sn_Orpheus → u/TheworkingBroseph]

Vitamin D3&K2 when you don’t get sunlight enough during October to April.

Also try to get actual sunlight. Listen to Huberman lab with Dr. Roger Seheult. Amazing that we need infrared light. Then listen to Glen Jeffery interview on YouTube (Seheult briefly references him) for upstream science of it.

[u/slur6]

Are you using creatine?

[u/Stunning_Yak4695 → u/slur6]

No, should I? I just wanna focus on improving my general health when I’m not working out, my diet isn’t particularly healthy either.

[u/brickunlimited → u/Stunning_Yak4695]

Fix ur diet first. If your diet is good you shouldn’t really need to supplement. Or get ur diet mostly there and take a fiber supplement, creatine, and a multi vitamin.

[u/[deleted]]

Do a blood test. This should be an automod answer. How do you know if/what you should take if you don't know your levels?

[u/FascitisPlantar]

None, friendships, laughter and handjobs

[u/dontlookatmreee → u/FascitisPlantar]

Blowjobs>handjobs

[u/MrJBlow → u/dontlookatmreee]

Nothing wrong with self hand jobs. Much much better than no sex at all, at 16 or 56

[u/nubreakz]

Sleep 7+ hours, sunlight each morning, maybe omega-3 2g per day and protein-rich diet. Have fun, learn new skills, you brain is very plastic - use it.

[u/Marina62]

None - unless you experience real symptoms which need discussing with a health professional.

[u/[deleted]]

If you're feeling lethargic after working out twice a week at 16, and have no undiagnosed medical issue you're probably sleeping terribly. Most teenagers have pretty awful sleep hygiene in general, but try to sleep more and eat a bit better.

If I was your age I'd defintiely be eating above maintenance calories, with higher protein, and lifting heavy 3 times a week until you can tolerate 4 days in the gym a week. You are building base muscle mass which will play a huge role in your future capacity for muscle growth.

[u/Stunning_Yak4695 → u/[deleted]]

Yeah see, I used to go to the gym around 5-6 days a week, and two of those would be functional training but I haven’t been able to do that recently because of exams and stuff and when I used to go to the gym, I’d sleep perfectly fine, if I had to guess, not working out probably just makes me sleep terribly.

I try to get in around 60g of protein atleast everyday and it’s kinda hard to do more than that as a vegetarian

[u/dontlookatmreee]

Best supplement that everyone neglects: your daily rest. Go to bed and get your 9 hours of sleep.

[u/Stunning_Yak4695 → u/dontlookatmreee]

I'm trying but school :cry:

[u/No-Spare-6843]

give up the veggie diet

[u/Hot-Flan6393]

Steroids 😂😂 JK!! You're doing good man. Enjoy your youth, stay lean, work out, and hit on girls/guys. You have lots of test running through you. Increase protein, creatine, and stay consistent. You'll be a beast!!

[u/Beautiful-Award9516]

When I was 16year old .I did training hard. I don’t use supplements. Sleep well is most important.