Five Underrated Supplements

If you are familiar with my work you'll know I'm a big fan of the basics when it comes to supplements, I hang my hat on the utility of simple things like fish oil and creatine.

But that does not mean I don't think there's other stuff out there worth taking. I believe there is a dance that needs to be done when selecting supplements so as to ensure you aren't wasting your money on the supplement industry's latest scam.

You have to be extra careful when shopping for new supplements because the industry is as dubious as ever when it comes to trying to sell you snake oil.

The good news is, everything on this list is evidenced-based and has no shortage of data to back it up. These are also things that I regularly take with no ill-effect. So, with that established, let's break it down.

L-Theanine

Here's a compound with a lot of utility that not many people know about. When you think L-Theanine, think "relaxation and focus". Have you ever had a cup of tea and noticed it makes you feel a bit different than a cup of coffee? It could be the disparity in caffeine. But, it could also be the presence of L-Theanine. L-Theanine is a compound found in tea that has shown to have relaxing properties and even enhance the focusing impact of caffeine. You can supplement coffee with L-Theanine for a less "jittery" effect, or also opt for just plain old tea. L-Theanine is also a viable sleep aid. I pair it with glycine, magnesium, and melatonin (more on those later). I will often pair 100 mg with my morning coffee, or caffeine source as well. For those of you who pound coffee all day and deal with anxiety, you may do better switching to tea later in the day, or all together.

I recommend 100-200 mg taken with a caffeine source to boost mental performance or before bed for it's relaxation effects.

Electrolytes

Minerals and electrolytes ALWAYS get lumped in with vitamins, which is fine. Still, they rarely get talked about, and in my experience with clients, mineral deficiencies are more common than vitamin deficiencies, save perhaps good ole' vitamin D. Electrolytes are particularly crucial for fluid balance and staying hydrated. Sodium, potassium, and magnesium are some of the big players here. Electrolytes can help combat fatigue and dehydration when training in hotter and more humid settings (largely due to helping with hydration rate). They are also VERY inexpensive, in fact, a simple crack of pink Himalayan salt is a viable electrolyte supplement for many. Crack a bit in your water and go on with your day. The sodium and trace minerals will do the job just the same as many electrolyte supplements on the market.

I recommend electrolytes prior to or during a bout of hard training, especially in hot or humid climates.

Reishi Mushroom:

This "shroom" is loaded with anti-viral and anti-bacterial agents that help with immunity. Its also loaded with triterpenes that help with allergies. Reishi is also an adaptogen that helps with deep sleep and reducing stress. That's quite a list. Especially when you consider reishi mushroom is commonly touted as being a potentially anti-cancerous compound. I'm no stranger to fungi and their health-promoting properties, for example, did you know fungi are used in 40% of pharmaceutical drugs? Pretty crazy. That's how impactful their unique, organic contents can be. And of all of them, reishi takes the cake for me.

I recommend no less than 1 gram of reishi mushroom be taken daily at any time.

Magnesium

Magnesium is a vital co-factor in the body. It is used for protein creation, converting food into energy, muscle contraction, and neurotransmitter regulation. It has been shown to improve exercise performance, help with sleep, brain function, and depression. Spinach, chard, beans, chocolate, quinoa, and avocado are high in magnesium.

It is estimated that magnesium is used in over 600 biological reactions in the body. A deficiency in this nutrient could mean a deficiency in over 600 biological reactions. Not good.

Be cautious with excessive supplementation as too much magnesium can lead to a GI distress and diarrhea.

I recommend 200 mg of magnesium bisglycinate in the evening.

Melatonin

Melatonin is a hormone secreted by the pineal gland in the brain. It plays a vital role in the regulation of the circadian rhythm and light/dark cycles. You have no doubt heard of it’s use as a sleep aid, but it’s also uniquely beneficial for women. It has been shown, in various studies, to have a net positive impact on the symptoms of PMS, PMDD, menopause, and PCOS.

I have had particularly good responses from my female clients who supplement with melatonin. There is additional research supporting melatonin’s ability to help manage seasonal depression and GERD, while also supporting the health of the eyes.

I recommend 5 mg of melatonin 1-2 hours before bed.