|So many supplements, but how much of it is quality stuff?|
|My personal favorite|
|Some of the best reviews online!|
|Simple and efficient|
So, what do I take?
Multivitamins. Capsules over pills and a morning/night mix. I think that for athletes (and especially the endurance variety) it's just a good catch all for most of us to be taking. Yes, you should be getting everything in your diet, but it's easy to let something fall through the cracks and for the most part you're pretty safe from oversupplementing to a dangerous level with a multi.
Iron. I think there is probably more low iron/ferritin in endurance athletes than most of us know about, but Iron is one of those things you shouldn't / can't guess wrong IMO. After multiple blood panels I've been set to taking two iron pills daily because I just can't seem to keep good ferritin levels while training without it. Iron sucks getting used to... headaches and constipation are fun symptoms to deal with until the body acclimates. Too much Iron is very bad as well, so again... know what you're getting into!
Vitamin D. Another thing that a lot of people seem to be lacking is "vitamin" D. I believe you want this in liquid form and start with a few drops during winter and possibly during summer as well if you are like me and avoid the sun like a vampire.
Zinc and Magnesium. I used to take ZMA's (a mix) before bed, but recently have split them up and am dosing magnesium regularly but zinc only after tough workouts. That has a lot to do with my personal levels, but I also have come to think that it's probably best overall to split them up.
Melatonin. Personally I think I sleep much better taking melatonin than when I skip it, so I use it. It's the only thing I've listed that I've continued to use since I was in high school, so I guess it has won me over.
And that's pretty much it. I take BCAA's and some protein powder post workouts, and sometimes cycle Beta-Alanine before races, but none of those are really in the same category.
That's what I take, and it has been working well keeping me healthy. Of course once again, your specific needs could be quite different, so I encourage you to do your own research and talk with somebody a bit more qualified!
Thanks for reading, I've been slammed at work this week so hopefully all this came together (after multiple stop/starts in the text.) in a coherent way! Regardless, I appreciate you slogging through it!
- Christopher Morelock