The Only Article You Need On Supplements For Health

I lied to you (sorry)

Yeah... I lied to you. Sorry. You don't truly "need" supplements, saying that you "need" supplements is like saying you need a door to live. Sure, it's not necessary, you don't really need it, but it's nice to have in case. You're more protected.

Supplements aren't needed but they are welcome. And welcome they are. In our modern world, just take a look at the thousands of supplements you have on the market and you would found out that most of them are actually bullshit.

Especially "gym-culture-based" supplements. Protein powders, pre, and post-workout powders, energizing powders, all of these are actually most of the time detrimental to your health, because 1) they are full of artificial sugars, 2) they are full of colorants and 3) they are full of sugars, too high dosages of caffeine that are unhealthy, etc.

Now sure, some protein powders are indeed good for health, the 100% natural ones, but more often than not if you buy a protein powder you would opt for a flavored one. So avoid flavored ones. They are full of horrible stuff that will cut your testicles and make you emasculated, and for men and women, it will hurt your hair growth and will hurt your sexual health.

So, all other supplements aren't bullshit, right? Well technically no, they aren't bullshit, but most other supplements still aren't necessary. The only supplements you would need to help optimize your health on a "realistic" or "human" scale are the following five I'm about to show you.

The Five Supplements you only truly need...

Here are the five supplements you truly need. These supplements reduce chances for disease and strokes, increase cardiovascular health and overall health, and help you boost brain performance too. So what are these fives? Let's begin with the first one.

Creatine

Creatine is naturally found in high amounts of red meat. In 1kg of red meat, there is an estimate of 3 to 5 grams of creatine, which is around one dosage of creatine supplement per day. Creatine helps fill up your muscles with water, helps with physical strength and performance, with brain performance too. It's a small add-on to your day-to-day diet which will undoubtedly be of help. Your brain will feel clearer, and sharper, brain fog will slowly disappear (if you do not have a bad diet of course), and you will start being more productive and making more gains at the gym.

Not only does it help with all of this, it also helps with muscle recovery, it may help with Parkinson's disease, and it fights other brain diseases (neurological diseases) such as Alzheimer for example. It also reduces fatigue. Why refuse to buy such a supplement?

The only downside of creatine is that it's quite expensive. Remember folks, when you buy any supplement, always opt for the 100% natural version. There is no need to buy creatine to make more gains if you emasculate yourself with artificial sugars and colorants.

Vitamin D3+K2

Vitamin D3 is a vitamin you naturally absorb from sunlight. The daily recommended limit, for the average man (the average unhealthy man who sits all day long, doesn't exercise much, and has bad mental health) is 2500 UI, per day. I recommend that you take 5000 UI to 10000 UI of Vitamin D per day. Of course, always check with a medical professional if you have any underlying health disorders, or just for prevention of any problem before taking the supplement.

Vitamin D3 is known to play a good role in the immunity system and in boosting testosterone, the hormone responsible for hair growth, muscle mass, better memory, sex drive, bone health, sperm production, red blood cell production, muscle strength, and fat loss.

Vitamin K2 improves bone health, teeth health, and your immunity system, protecting you from some diseases. It also increases testosterone. So, if both Vitamin D3 and K2 are paired in one supplement (which is usually the case, since most brands have understood that both of these essential vitamins go together), you will get immense benefits, on your physical and mental health, and especially on your hormonal health. So, if you're looking at a natural T-booster (testosterone booster), here, you got it.

Omega 3 Fish Oil

Omega 3 Fish Oil also is an important supplement you should consider getting. Just be warned: it often comes with unhealthy vegetable oils and some people (like me) don't tolerate it. Yes, I once bought an Omega 3 Fish Oil supplement after a good experience with it in the past. I began ingesting it every day until one day it all ended up in the toilet because indeed, I literally vomited yellow liquid. Clear, yellow liquid.

I still don't know to this day if it was the Omega 3 Fish Oil, the butter in my daily diet, or the unhealthy vegetable oil inside of the fish oil pills that my stomach didn't tolerate. But I don't want to retry the experience. So, try it out at your own risk. But it's worth it, most of the time.

Look, Omega 3 has so many health benefits it is bewildering. Here are the sheer benefits of this supplement: reduces the risk of heart disease, improves mental health, may reduce symptoms of ADHD in children, reduces inflammation, could prevent some neurological diseases and also cancer, may reduce fat in the liver, increase testosterone, and improve bone health and joint health. It could also support skin health. I didn't include all the benefits by the way.

But you got the point, Omega 3 really is a health booster that should be considered in your daily diet. Chances are you don't get enough of it: it's found a lot in sea creatures such as salmon for example, and it's also found in eggs and nuts (I eat 8 eggs a day and don't hit my Omega 3 goals, just to show you how your diet alone probably doesn't help).

Calcium + Zinc + Magnesium

Calcium, Zinc, and Magnesium often come together in supplements. These three help generally with health and especially bone health. It's important to say that most people don't get enough calcium daily, in fact, the majority of people are calcium deficient, and they are under the recommended limit of 800mg a day. So, try to get 800mg a day. Going upper than this isn't necessary.

If you get around 800mg a day, you should be good. You might get them from your regular diet, but even whilst eating dairy, 800mg a day requires you to eat or drink a lot of dairy: and dairy is not good. Yes, you heard me right, because of modern endocrine disruptors and estrogens found in high, or even VERY HIGH levels, ALARMING high levels in cow's milk and cheese, dairy products reduce testosterone. This is especially bad for men but also for women.

I suggest reading my article on the Testosterone Crisis if you're wondering about what I'm speaking about, or reading the book Estrogeneration by Anthony G. Jay.

But trust me, not only is diary very estrogenic, but it is often bottled in plastic bottles, which leaches hundreds of thousands of microplastics into the bottle's content, which often ends up in your bloodstream, disrupting your hormones and being harmful to your health.

So stop drinking milk if 1) it's not a cow that was grass-fed in a natural, preserved environment without herbicide, and 2) it's bottled in plastic. Also, a lot of cows and other "milk generating" animals are boosted using steroid hormones, so they can produce more milk and therefore they produce a ton of estrogen in the milk. Due to this reason, it's quite "dangerous" to drink milk as a man or as a woman for this matter, at least if you don't want to be bombarded with estrogen in your body, femininizing males and hurting women, because too much estrogen is bad.

This is why I don't take dairy in my daily diet, and I instead compensate for my calcium needs with an 800mg calcium supplement. I simply don't have the budget to buy expensive cow's milk in a glass bottle that was grass-fed in the most natural environment and conditions. If you buy calcium + magnesium + zinc supplements (three in one), you will definitely be bettering your bone health and your overall health, and also your hormones.

Multivitamins

Here me out, this one is not as necessary as the other ones. Compared to Vitamin D3+K2, multivitamins are not that helpful. I mean, making sure you get all or almost all of your vitamins and minerals through supplementation is great, and I recommend doing that if you have the money. However, prioritize the other supplements before buying multivitamins.

You get most of the vitamins you need from your daily diet. So yes, multivitamins are great, but no, they aren't necessary AT ALL. In fact, it's quite the opposite: if your diet is balanced, and if you eat a good amount of protein, fats, and carbs, from natural sources, you don't need multivitamins. However, if you have the money, definitely buy multivitamins, it's always an "extra layer" of health.

Remember, our goal in self-improvement is to better our physical and mental health because we know that improving these two is the key to success: it's the key to leading a good life. Therefore, another layer of health is just a bonus which is nice to have, it's always good to optimize your health.

But remember...

Always focus on your diet first. This is the most important of all. Sure, supplements might and WILL help, but the most important is your daily diet. Try to get a good amount of protein from good, 100% healthy natural sources such as eggs, meat, and fish, try to get some carbs from fruits, potatoes, sweet potatoes, etc, and get some fat from cashew nuts, butter, avocados and olive oil.

Your main focus should be first directed toward improving and optimizing your diet for health and then adding on top supplementation for extra layers of health. For example, even with a very good diet, you clearly don't have enough Vitamin D3. You need to supplement Vitamin D3 to get good and healthy levels of this vitamin.

However, don't get caught up in obsession. It's not because some journals say things like "not having enough of this supplement can give you a heart attack" that you should stress out and compulsively buy supplements, getting caught up in an obsession with perfect health, which will never happen, because your health will never be absolutely perfect.

Of course, try to improve your health to the maximum, but do not do so by compromising your mental health. A healthy mind is a healthy body, and a healthy body is a healthy mind. Focus on getting good sleep, a good diet, good exercise, and good mental health, and then focus on supplementation.

At least that's how I see it: focus on the fundamentals before tackling the details. Many people make this mistake in every walk of life to always tackle the details instead of tackling what's under the rug, the fundamental thing. It's like trying to break a temple by the roof. It's better to just break a pillar and let it fall on itself.

To conclude

Supplements are very healthy and helpful but not necessary, and a healthy diet, a healthy exercise pattern, a healthy mind, and healthy sleep patterns should be your priority for now. Once these cases are checked off, focus on supplementation.

The only five supplements you need are Creatine, Vitamin D3+K2, Omega 3 Fish-Oil, Calcium + Magnesium + Zinc, and Multivitamins.

If you get all of these supplements on top of your daily diet, your health will be boosted immeasurably, physically and mentally. But supplements are expensive, so if you can't buy supplements due to your budget, focus on the basics of health.

As always, thank you for reading this article. I'll see you next time.

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