I don’t take any supplements. I eat a lot of veggies, salads and fruit and we prepare our meals fresh. Don’t feel like I’m missing anything compared to times when I spent my cash on multivitamins, magnesium and zinc.
Pre and Post Workout: Beetroot perfect for blood (Be careful drinking this. You can explode :))
During workouts, races, whatever → Namedsport Hydrafit and Gels.
Everynight before sleep Milk, one banana, tea spoon cacao, tea spoon cinnamon. Mixed it in blender
Daily food: Lots of vegetables, chickpea , pea, lental, soup. Pomegranate is perfect for recovery. Just be careful with amount of fruit you eat.
My advise, work with a nutritionist for 3-4 months. Change the way you live and eat. Then continue, you will be OK.
I eat a what I think is a very balanced diet but I still feel the need to supplement with one or two vitamins due to training.
Vitamin D - don’t get enough sun
Iron - don’t eat red meat
Zinc and Magnesium - help support testosterone
Omega 3 fish oil
B Complex
I also take creatine (but that’s a thread on its own) The vits I take are fairly cheap and I believe they help support a heavy training load. I’ve heard good things about coQ10 but blimey it’s pricey😮
To benefit from any kind of supplement, you would be well to know what you are deficient in. A lot of the science tells you that a deficiency in something is bad for some function. This does not mean that a surplus in something will be good, or better, for that function, in fact it may be detrimental to have too much something.
I used Men’s Performance Multiand and Men’s Multivitamin, I like Multivitamin more, it suited me. And I really like the filling of capsules it has everything that I need. I take a flax seed oil too, but don’t understand the effect of it. They replenish vital elements and support muscle function and recovery. It makes my life a lot easier. I also take flaxseed oil, but I don’t understand how it works. You can find Ritual vitamins review and try it. The oil improves digestion and helps you gain muscle instead of fat. But I did not notice, no changes in a few months, but I will try further.
I’m fortunate enough to have fresh vitamins on tap all year round.
As someone who starts work early, and often has nothing more than coffee for breakfast, I now make a point of blending up a cup of OJ, baby spinach and whatever other fruit is starting to go off.
It’s a legit energy hit that lasts a few hours and it’ll keep you regular.
Vitamin d since I work inside too much (and covid).
vitamin b12. I’ve always suffered from lots of ulcers and read this could help and frankly I would try anything as it sucked. I still get occasional ones but massively reduced.
That’s it, we’re veggies and eat a pretty varied diet so don’t feel the need for anything else.
I’m not technically a vegetarian as I’ll eat meat if I’m invited to a friend’s or relative’s house for dinner. At home though I don’t eat any meat, but will eat a little tinned mackerel every week.
I take a multivitamin which pretty much has everything in it, including iron.
As others have said, it’s just to ensure I’m topped up, plus at this time of year when I don’t see the sun it’s good to at least get a good dose of vitamin D.
mixed diet with plenty of fruit and veggies. Plenty of it.
I have my blood tested once or twice a year for several years now.
high training volume for years (~18-22h/wk)
Supplements:
I supplement Vitamin D3 in winter. First test showed very low levels in this period.
Furthermore, following a period of muscular problems with running I did a food log on Mg intake (serum Mg is not a good indicator for status). Super low intake. Changing diet towards a higher intake is not an option, I don’t like certain Mg rich food. Therefore, I supplement Mg.
I don’t eat a lot of oily fish, hence, I supplement omega-3 (pure capsules, no vitamine E added)
Before covid, I’d take an occasional multi and some D. Now, I take enough vitamins and supplements to make a meal out them (17 in all at the peak, down to 15 regularly). I’m going to slowly start reducing / eliminating some of them one at a time to see how the body reacts. Maybe I’ll be back down to a multi and D again in another six months. I used to take pills one at a time, but I’ve learned I can handle 4-5 at a time with a big gulp if they aren’t too big. Otherwise it’d take forever to down them.