Supplements Guide | Calmacrocalc

Essential Supplements 💊

These are the foundational supplements that most people should consider:

Protein Powder: Helps meet daily protein needs easily. Whey protein is fast-absorbing and rich in BCAAs.
Creatine Monohydrate: Boosts strength and muscle mass. Safe and well-researched. 3-5g daily is sufficient.
Omega-3 (Fish Oil): Supports heart, brain, and joints. Look for EPA and DHA content.
Multivitamin: Covers daily micronutrient gaps. Especially useful if diet is not perfectly balanced.
Vitamin D3: Especially important if you don't get enough sun. Supports bone health and immunity.
Magnesium: Helps with sleep, muscle recovery, and energy production. 200-400mg before bed.
Zinc: Supports immunity and hormone health. Often deficient in athletes.
Probiotics: Support digestive health and immunity. Especially important if taking antibiotics.

These supplements can provide additional benefits depending on your goals and needs:

Pre-Workout: Enhances focus and energy before training. Often contains caffeine and beta-alanine.
BCAAs / EAAs: May support recovery during intense sessions (less needed if total protein is high).
Ashwagandha: An adaptogen that may reduce stress and improve performance.
Collagen: Supports joint, skin, and tendon health. Particularly beneficial for older adults.
Citrulline Malate: May improve blood flow and reduce fatigue during exercise.
Beta-Alanine: Can help buffer acid in muscles during high-intensity exercise.
Iron: Important for oxygen transport. Often deficient in women and vegetarians.
CoQ10: Supports cellular energy production and heart health.

When you take your supplements can affect their effectiveness:

Pre-Workout: 30 minutes before training.
Multivitamins: With a meal for better absorption.
Probiotics: On an empty stomach or with food, depending on the specific strain.
Magnesium: Before bed to improve sleep quality.

Always prioritize safety and quality when choosing supplements:

Choose brands that are third-party tested for purity and potency.
Read labels carefully and avoid proprietary blends when possible.
Start with lower doses to assess tolerance.
Consult with a healthcare professional, especially if you have underlying health conditions or take medications.
Remember that supplements are meant to complement, not replace, a healthy diet.

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