The basic supplements stack for 99% of people

As the fitness industry has been growing so much in the past years, everything that comes along with it is also growing.

I was filling an Marketing Audit few days ago and there was one question “What do people that buy fitness applications also buy?”.

The first answer that came into my mind was SUPPLEMENTS.

The industry of supplements has been growing very fast lately. We are talking about over a hundred billions of dollars only in U.S.

Everyone is trying to sell their product by investing a good amount of money in marketing.

There are various reasons for why people take supplements:

    • They want to fill the hole left by the poor food choices – People think that taking a pill can make up for eating pizza every day.
    • They have “the more, the better” attitude – Where they just take supplements because they can only help
    • It’s a trend – Everyone wants to ride the wave, right?
    • They got tricked into believed they would look like the person advertising the supplements


I can tell by looking at these graphs that the interest in supplements is sky rocketing.

In fact, how much information do people have when buying supplements? How much do they study upon buying any supplement? Are they sure they need it? Are they aware of the side effects or the benefits? I doubt.

The wise reason for why someone uses a dietary supplement should be either contribute to a complete nutrition plan or help for a specific purpose (such as get a good pump, increase endurance, etc.)

Having said this, dietary supplements gives an boost as low as 5% to your performance considering everything else is done right.

Although they are called SUPPLEMENTS people relay on them 100% and in some cases completely ignore the other things such as eating quality food, quality sleeping or training, thus not getting results or even worse getting ill or injured.

Because the industry has gotten so big there is also a flood of studies on supplements showing opposite results in many cases.

Some people are using the positive studies in their advantage to sell their products claiming miraculous results.

The only truth is that no supplement is going to be able to replace proper nutrition.

Apart from false or exaggerated claims, another problem with the supplements is the quality of the components. With the purpose of making big profits, many companies use shady raw materials that can cause more harm than good.

If your nutrition is on point we consider the following dietary supplements worth considering and are enough for 99% of the individuals:

Creatine monohydrateFish oilProteinPre-workoutVitamins
  • Helps recycling the ATP which is the energy cell used by the muscles for the intensive short duration exercises. In other words, it helps you do extra repetition(s).
  • There are multiple variations to creatine on the market. Just keep it simple and buy the monohydrate version.
  • Watch out for the “creapure” sign on the package. That’s how you know it’s quality creatine.
  • Daily dosage: 5 g of creating monohydrate, taken at any time of the day. Just make sure you take it around the same hour every day.
  • Mostly used for the benefits towards the cardiovascular system (reduces blood pressure, improves hearth health)
  • Two of the most important fatty acids are¬†eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These 2 fatty acids along with the cod and shark liver oil must be mentioned separately on the label.
  • Do not buy the supplement if the quantities for these elements are not mentioned. It’s a scam.
  • The ratio of EPA + DHA in a pill should be at least 30%.
  • Say you have 1000 mg pill. The EPA+DHA should be at least 300 mg, 180 mg of EPA and 120 mg of DHA.
  • Ideally your medic should indicate the daily dosage but the dosage depending on your condition but usually it is safe to go by the prescription written on the package.
  • Getting enough protein from real food should be your main focus and only use a protein supplement occasionally to fill the daily requirements.
  • When choosing a protein make sure it has displayed on the label the complete amino acid profile, the source of the protein as well as the nutritional facts.
  • Nowadays there are many options with very low sugar and natural sweeteners.
  • A pre-workout is recommended to more advanced people that know how to workout properly. It gives you energy, pump and improved performance.
  • These benefits are coming from the different components of the pre-workout supplement. Do not buy a pre-workout supplement if all the components with exact quantities are not specified on the label.
  • Do not buy a supplement that says it contains a “blend of…”.
  • You want exact components with exact quantities so you know what you are buying and what are the dosages.
  • Many companies, for the sake of profits, hide the under-dosed supplements behind the “blend of …” expression.
  • In my experience making my own pre-workout was the best thing but if you don’t like having multiple packages in your home this might not be the best scenario for you.
  • I am currently using this home made preworkout:
      • 4 g beta-alanine
      • 8 g citruline malate
      • 5 g creatine monohydrate
      • 200-400 mg of caffeine – this depends on the day.


    • First of all I recommend checking whether you have some vitamins and minerals deficiencies.
    • Blindly taking vitamins supplements thinking that they can only do good is wrong.
    • Usually a balanced nutrition is going to ensure all the necessary vitamins.
    • Remember, vitamins are soluble in fats, therefore you need to eat, daily, a good amount of healthy fats.
    • However, there are studies that are showing some common vitamins deficiencies:
      Vitamin/Mineral Food Sources
      IronRead meat, liver, beans, lentils, chickpeas, mushrooms, olives, pumpkin seeds, greens, berries
      Vitamin DCod liver, fatty fish, eggs
      CalciumDairy products, broccoli, greens, beans, almonds, brasil nuts, apricots, figs, kale, spinach
      MagnesiumNuts, leafy greens, whole grains
      Vitamin CCitrus, bell peppers, broccoli, berries, kiwis
      Vitamin B complexMeat, liver, potatoes, eggs, milk products,
    • If you find yourself deficient in some vitamin, the best decision would be to take only that vitamin and not a blend.
    • By taking unnecessary vitamins you will end up only having an expensive pee.

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