5 supplements everyone should take 😎

Let's navigate the supplement jungle together. 🧭

Supplements!

A god damn jungle. Grab your machetes and let’s go! 🔪

Before stabbing pill boxes, let’s make one thing clear → Supplement regimes should be personal!

That said, there are some supplements that basically everyone should take.

Really? What are thooose? 👟

Supplements for “everyone”

#1 Omega 3

FANTASTIC risk/reward!

• Up to 50% lower risk of fatal heart attacks.​¹²

• Increases learning, memory & cognitive well-being.³

• Lowers inflammatory markers.⁴

• Basically no side effects.

Daily dosage?

• 2-3g of EPA/DHA Omega 3.

• EPA = most important.

Pro tip: Track Omega 3 / Omega 6 ratio. I use Zinzino.

#2 Creatine

Boosts strength & muscle mass (potentially cognitive function).⁵ Basically no side effects.

Daily dosage?

• 3-5 grams

• Loading phase is not necessary!

Pro tip: Use Monohydrate. Efficient and cheap. Add to protein shake or smoothie.

#3 Vitamin D

Essential for bone health, immune system and mood. Up to 25% fewer cancer deaths & basically no side effects at high doses.⁵

Deficiency is common, particularly in regions with limited sunlight. 🇸🇪

Daily dosage?

• IE 2,500-5,000. I like this brand.

• Lower dosage in the summer, higher in the winter.

Pro tip: Adjust dosage based on blood levels. 150-250 nmol/L is optimal.

#4 Magnesium

Essential for muscles/nerves, sleep, blood sugar regulation etc.⁶

50% of people don’t get enough from food. 🌱

Daily dosage?

• 300-400 mg

• Take in the evening for sleep benefits.

Pro tip: Select specific type based on your needs. Video to help you pick.👇

#5 Multivitamin

Covers basic needs and fills nutritional gaps! Great risk/reward!

Pro tip: Choose product based on age and gender.

NICE! Any others?

Bubbler 🛁

Curcumin = Anti-inflammatory and potentially protective against dementia & cardiovascular disease⁷.

That’s it for 2023! 🥳

One Minute will take a two week break over the holidays, see you on January 9th! 🎄