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Updated: Oct 29, 2020

"Are dietary supplements necessary?"

"Is eating healthy enough to get all the nutrients my body needs?"

"How do I know if I have a mineral or vitamin deficiency?"

"What supplements do I need to take for energy and athletic performance?"

These are just some of the frequently asked questions in terms of nutrition and dietary supplementation that you might have had yourself or heard from others. In fact, we use to have these questions too, and extensive research and trial helped us answer them and form this complete dietary supplement list for our needs and goals - athletic performance, stress resilience, and overall wellbeing.

Since the quality of whole foods (even the one labeled as organic, non - GMO etc.) now is much lover than it used to be due to many aspects (contamination, use of pesticides, and long storage times to name a few), the topic and variety of supplements have skyrocketed. It is now a fact that everyone should supplement their diet with certain dietary supplements, no matter the diet and lifestyle choice you make. This is true especially for athletes and those who use their bodies in high-energy physical activities daily - dietary supplements are necessary to recover the body better and faster, and simply maintain optimum health and mobility.

Because of this, the supplement industry is now huge and consumers often are confused which supplement brands to choose, what supplements to take, and how to make sure the supplements you choose don't contain unnecessary and harmful chemical additives while still being effective.

If you're a professional athlete, you explicitly must be conscious of whether you get all the nutrients your body needs daily for enhanced physical performance and stress resilience.

Pauls: ''There have been many times in my professional career where I had to analyze my physical feelings and consider whether I lack some nutrients. Slow recovery, low energy, muscle fatigue, focusing issues, low resilience to stress... I'm sure many athletes (and not only athletes) have experienced similar symptoms that surely are signals from the body that something is not right.''

So here is a complete morning & evening dietary supplement list and routine, that we've tested, approved to support and enhance athletic performance, stress resilience and overall health! But please take into account that Pauls is a processional track an field athlete, which means you definitely don't need all the same supplements he does. We're all different! This list is intended to help you choose certain supplements that might be actual for you at the moment.


Please note that some of the links below are affiliate links and at no additional cost to you, we may earn a commission. Know that we only recommend products we've personally used and believe are genuinely helpful, not because of the small commissions we make if you decide to purchase them.

This is a non-sponsored content. We share this list in a pure good will with purpose to help others.

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.


Our go-to dietary supplement brands are Pure Encapsulations, Swanson, Vegetology, Hormesis & BIPRI. We've been trusting the first three for years and have no intention and reason to replace them.

Hormesis is a new & innovative brand we've discovered that offers dietary supplements promoting longevity. Highly recommend you to check them out!

BIPRI is also a great brand specifically designed for promoting brain health. They offer a great variety of high quality supplements and supplement bundles, as well as other tools for brain stimulation and overall health.



Micronized Trans Resveratrol by Hormesis

Resveratrol has been long known as an effective dietary supplement that promotes longevity. While the market is flooded with resveratrol supplements, it's hard to decide which one to pick. Well, I got you covered - Hormesis has created this highest quality Trans Resveratrol, a premium synergistic formula made with the intent of maximizing the bio-availability of Resveratrol.

It includes MCT Oil and Bioperine® for increased absorption, which is backed-up by scientific studies, showing that resveratrol supplementation in combination with piperine – a natural compound found in black pepper – may potentially increase bioavailability and efficacy by inhibiting enzymes involved in the metabolism of resveratrol, and that resveratrol exposure is increased when taken with a moderate fat.

Resveratrol has been shown to bind to sirtuins, altering their affinity for NAD+ and their protein substrates, thereby increasing sirtuins' activity

This is a micronized resveratrol, and studies indicate that micronizing a particle can increase its absorption and bioavailability rate by as much as 210 percent! Since Resveratrol is a non-water-soluble substance, taking a Micronized form is the best way to raise its rate of absorption and bioavailability.

NMN (Nicotinamide mononucleotide) by Hormesis

NMN is an entirely natural compound found in our bodies. Various food sources also contain this compound in minuscule amounts.

NMN is a direct and potent NAD+ supplement. Mice given an oral supplement of NMN showed increased liver NAD+ levels in just 10 minutes and showed an increase in muscle tissue by 30 minutes. Increased NAD+ levels stimulate energy DNA repair and SIRTUIN activity. SIRTUINS are the longevity-genes shown to be active during caloric restriction and life-extension in many animal models.

NAD+ helps to breakdown food like sugars into energy, promotes healthy cardiovascular function, it is used in our bodies to repair broken DNA strands, and it is required for our longevity genes to work.

Optimal Brain and Body Performance by BIPRI

This is a unique powder blend of vitamins and botanical extracts formulated to support your brain and body’s ability to perform at its best.

It provides the brain and body with several clinically researched neuroprotective nutrients that support blood flow and oxygenation. Maximizing blood flow and oxygen is essential to overall brain health. This proprietary formula also provides stimulant-free energy enhancing adaptogens. These adaptogens support the body’s ability to manage the effects of stress.

It has a great strawberry taste and it's like a sports drink that delivers energy and nutrients during a hard workout.

You can certainly trust BIPRI products - they offer money back guarantee for all their supplements!

Click here to activate a 5% coupon on all orders in BIPRI store! The discount will be automatically applied to your cart.

Athletic Nutrients by Pure Encapsulations.

A similar alternative for the BIPRI Optimal Brain and Body Performance is this Pure Encapsulations multivitamin/mineral complex that offers an impressive range of nutrients designed to improve athletic performance, stamina, and promote effective and fast muscle recovery with its MuscleRestore Complex and PowerProtect Antioxidant complex.

This formula contains a total of 36 vitamins, minerals & trace elements like Vitamin A, C, D, E, K, Thiamin, Riboflavin, Niacin, Vitamin B5, B6, B12, Folate, Biotin, Choline, Calcium, Iodine, Magnesium, Zinc, Selenium, Copper, Manganese, Chromium, Potassium, Boron, Vanadium, Lutein, Lycopene, Inositol, Creatine monohydrate, Coenzyme Q, acerola, camu camu, açai berry, green coffee concentrate, green tea leaf extract etc. For the exhaustive list of ingredients, check the full label in store here.

Vitamin B12 by Vegetology

Vitamin B12 is essential for normal energy production, fighting tiredness and fatigue, normal function of nervous system and immune system.

Just be cautious which multivitamins already contain vitamin B12 to avoid overdosing. For example, if I'm taking Pure Encapsulations Athletic Nutrients, I won't be taking extra B12. But if I'm taking BIPRI Optimal Brain and Body Performance, I will take B12 with it because it's not present in this vitamin and mineral complex.

Omega-3 EPA/DHA Plus by BIPRI

This formula provides concentrated levels of DHA and other omega-3 fatty acids essential for optimal brain health. The most important component of the formulation is the DHA, which researchers have identified as a key nutrient in supporting brain wellness. Research has also proven DHA to be essential in brain development at every stage of life. Reasearch is now indicating DHA-rich Omega-3 may also help support the body's immune system.

It is known that Omega-3 DHA makes up 10%-20% of the fatty acids in your brain's cerebral cortex, the part of your brain responsible for memory, attention, emotion, language, and creativity.

I must point out the impressive and rarely found EPA & DHA amount and ratio in this supplement - 2 capsules delivers 2 g of fish oil, providing 800mg of EPA & 400mg of DHA! I've never seen number THIS, impressive to be honest. See the next alternative supplement that also offers great amount and ratio of these components.

You can certainly trust BIPRI products - they offer money back guarantee for all their supplements!

Click here to activate a 5% coupon on all orders in BIPRI store! The discount will be automatically applied to your cart.

Antarctic Krill Oil by Viva Naturals

This Krill Oil is a great alternative for the BIPRI Omega-3 supplement. It delivers a considerably high concentration of Omega-3s. Two capsules delivers 1,250 mg of krill oil, providing 165 mg of EPA and 90 mg of DHA.

Krill oil is 2.5x more easily utilized by the body than fish oil, making it a wise choice for those looking for an omega-3 supplement.

It supports joint health and helps maintain brain health & working memory, protects cells against free-radical damage thanks to the presence of astaxanthin - a powerful antioxidant.

A great reason why many people choose Krill Oil instead of fish oil for their daily omega-3 intake is that it cuts fishy burps and aftertaste that is often associated with fish oil supplements. If you don't get those, I suggest the BIPRI Omega-3 supplement above.

Ashwagandha by Pure Encapsulations

Ashwagandha is a plant and its roots and berries are used to manufacture medicine and supplements. This herb has been used for centuries by Ayurvedic practitioners as well.

It is commonly used for stress as it contains chemicals that calms the brain, lowers blood pressure and alter the immune system.

Energize Plus Pure Pack by Pure Encapsulations

Pre-packed convenient, once-daily packet that enhances mitochondrial energy production and nutrient metabolism.

Provides with a wide range of vitamins and minerals essential for energy production, including fish oil, Vitamin C, CoQ10, Niacin, Zinc, Magnesium, Folate and so much more.



Relaxed Brain by BIPRI

This unique formula combines the adaptogenic and neurotonic benefits of Bacopa and other herbal extracts to help stabilize cortisol (stress hormone) levels. Additionally, Relaxed Brain regulates melatonin (helping with sleep), reduces stress-related appetites, and supports neurotransmitters that optimize mood.

You can certainly trust BIPRI products - they offer money back guarantee for all their supplements!

Click here to activate a 5% coupon on all orders in BIPRI store! The discount will be automatically applied to your cart.

Joint Complex by Pure Encapsulations

This formula includes 3 patented formulas that you can't find anywhere else combined in a single supplement. Probably that is why it's so pricey, yet very effective.

They come in 2 sizes - 30 and 60 capsule bottles.

Joint-Vie Bone Care by Vegetology

This is a great affordable alternative for the Pure Encapsulations Joint Complex. When I am out of the Pure Encapsulations one, I take this. I can assure it works great as I noticed that it mitigated minor joint discomfort for me.

It includes vegan, plant based Phytodroitin & Glucosamine along with crucial minerals and vitamins like Magnesium and Calcium, Vitamin C, D3 and K2.

MSM by Pure Encapsulations

MSM or Methylsulfonylmethane is a chemical that's already present in human body similarly as other minerals. MSM is an essential supplement for healthy joint and connective tissue especially if you're extensively using your body reserves with energy draining activities, like pole vaulting and other athletic events.

This supplement is an essential part of athlete's every day supplementation.

Full Spectrum Boswellia by Swanson

Boswellia has been shown to promote joint health in a number of ways including boosting ease of joint function and mobility.

Known also as Boswellia serrata and Indian frankincense, this joint support herb has been used for centuries by Ayurvedic practitioners and is popular today among modern herbalists.

Boswellia has also been used in Traditional Persian Medicine to promote respiratory health. These benefits can support improved respiration during the times of year where changes in the seasons can bring respiratory health concerns.


We acknowledge that not all of you who reads this article are professional athletes, and many of you simply do moderate or light physical activities, I've listed some other high quality supplements!

VegVit Multivitamin & Mineral Supplement by Vegetology

This is an impressive once-daily supplement. It offers an impressively wide range of vitamins and minerals (26 to be specific) in impressively high dosages to make sure you actually feel benefits. Comparing to other similar products in the market, one tablet of VegVit contains almost the same dosage (sometimes even more) as two tablets of other product.

One bottle equals three month supply!

Needless to say that all Vegetology supplements are vegan, sugar-free, gluten-free & non-GMO.

Active Energy Complex by Vegetology

This is a plant based Vitamin B complex that's great for a quick and effective energy boost. It contains Vitamin B2, B3, B5, B12, Folic Acid, Vitamin C, Iron, CoQ10, Rhodiola, Schisandra Chinesis Extract.

An affordable yet powerful combo for not so energetic days!

Vegan Vitamin D3 by Vegetology

Vitamin D3 is essential for our overall health. The most common reasons for use are cardiovascular health, depression, energy and immune system boost, hormonal balance.

Vegetology's Vitamin D3 comes from a special, organic plant source called a Lichen. Lichens are small unique plant species consisting of a symbiotic association of a fungus with an algae. This gives them unique attributes such as surviving in extreme climates and having the ability to grow and accumulate meaningful levels of useful nutrients, including Vitamin D3.


We truly hope this article helped you choose your supplements, because we know how confusing it might be to make a final decision in those supplement jungles, especially when every manufacturer claims that their product is the best. That's when trusted reviews comes handy.

Feel free to check out our other favorite products that we use and approve, like superfoods, books, massage and workout equipment, by heading to my Amazon Influencer store. You might find just what you've been looking for!

Stay happy and healthy!

- Pauls & Linda

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