" 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, I use to have these questions too, and extensive research and trial helped me answer them and form a complete supplementation list for my needs and goals - athletic performance and stress resilience.
Since the quality of whole food (even the one labeled as organic, non - GMO etc.) now is much lover than it used to be, the topic 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 better and faster, and simply maintain optimum health and mobility.
Because of this, the supplements industry nowadays is just 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.
As a professional athlete, I explicitly must be conscious of whether I get all the #nutrients my body needs daily for enhanced physical performance and stress resilience, therefore extensive list of supplements that must be taken daily is a MUST, and needless to say that only the highest quality and most effective supplements can offer these benefits.
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.
With years of experience, my dietary supplement list is complete. At least for now, because our bodies are constantly changing!
So here is my complete morning & evening dietary supplement list, that I've tested, approved and I am now taking on a daily basis to support and enhance my athletic performance and stress resilience!
Please note that some of the links below are affiliate links and at no additional cost to you, I may earn a commission. Know that I only recommend products I’ve personally used and believe are genuinely helpful, not because of the small commissions I make if you decide to purchase them.
This is a non-sponsored content. I 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.
My go-to dietary supplement brands are Pure Encapsulations, Swanson & Vegetology. I've been trusting these brands for years and have no intention and reason to replace them.
A new & innovative brands I've discovered is Hormesis that offers dietary supplements promoting longevity.
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.
I take 600mg each morning right after breakfast together with NMN as they compliment each other greatly.
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.
I take 1g each morning right after breakfast to increase my resilience to stress caused by my the strenuous exercise and pole vaulting.
Athletic Nutrients by Pure Encapsulations.
A 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.
I take 2 capsules each morning right after breakfast.
This Krill Oil delivers a high concentration of Omega-3s. Only 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.
Another great thing and reason why I choose Krill Oil instead of fish oil for my daily omega-3 intake is that it cuts fishy burps and aftertaste that is often associated with fish oil supplements.
I take one capsule in the morning together with my other supplements, and one in the evening to evenly spread my omega-3s throughout the day.
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.
I usually take one packet in the morning before my pole vault sessions where increased flow of energy is required to perform at an optimum level.
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.
I take 1 capsule in the evening along with the rest of my evening supplements.
A great cheaper alternative for the Pure Encapsulations Joint Complex. When I am out of "the expensive 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.
I took two capsules in the evening along with the rest of my evening supplements.
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 my every day supplementation, and I take 2 capsules each evening along with other joint health supporting supplements that are covered in this article.
I take two capsules in the evening along with my other evening supplements.
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.
I take one capsule in the evening along with my other evening supplements.
Ashwagandha is a plant and its roots and berries are used to manufacture medicine and supplements.
It is commonly used for stress as it contains chemicals that calms the brain, lowers blood pressure and alter the immune system.
Since pole vaulting is an extreme load of stress both emotionally and physically, I take this Ashwagandha in the evening after my trainings to help me calm down and ensure better recovery sleep.
I take one capsule in the evening along with my other evening supplements.
I 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 hight quality supplements that my family members take daily and are full of energy and happiness!
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.
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!
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.
Vitamin B12 is essential for normal energy production, fighting tiredness and fatigue, normal function of nervous system and immune system.
I take 1 tablet each morning to ensure optimal levels of energy throughout my day.
I truly hope this article helped you choose your supplements, because I 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 my other favorite products that I 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!