When it comes to supplements, I think the majority of people who speak on the topic tend to exaggerate the benefits relative to foundational habit changes. That isn’t to say that supplements can’t have some pretty miraculous effects, but that tends to be reserved for 0.01% of people who are in desperate need as opposed to the average person. For the average person, supplements tend to be a nice addition that contribute anything from 1-20% improvements - maybe noticeable, but not life altering. This, of course, assumes you are taking supplements that have a wealth of research behind them - most do not. Here are three supplements that work.
Any and all forms of creatine provide benefit to the muscles and brain (and likely other tissues, as well). Creatine provides benefits beyond it’s common mechanism of increasing the available levels of cellular energy. Both men and women, of all ages, reap benefit. Women can get away with 3 grams a day and men normally consume 5 grams a day. For brain benefits, these values still hold, but I have suspicions more may be more beneficial - the evidence is very weak, however, so sticking to the common numbers of 3 and 5 grams a day is likely a great starting point.
Curcumin is a supplement, spice that I do not consume, myself, but having read 10+ studies on the molecule, I’ve been genuinely wowed by it’s effects. It likely isn’t a huge benefit to anyone already relatively healthy, but for others who suffer from higher blood sugar, slight insulin resistance, being a little overweight, smokers, etc. - curcumin is a fantastic addition to one’s life. I’ll dive more into the studies in the future, but what I’ve analyzed up to now has been impressive. Studies use between 500 and 1500 mg a day, and should be taken with piperine, or as a nanocurcumin formulation (doses are 5-10 times lower, then).
Omega-3s have wide reaching effects, but the main two are related to cardiovascular disease and brain health. I haven’t run across massively convincing data on omega-3 supplementation and improving cognitive decline except for some mild effects, but some is better than nothing. Still, that doesn’t mean it can’t act as a great preventative, and likely should be taken for decades to experience it’s true benefit. Benefits tend to be more acute and fast acting when discussing cardiovascular disease. Additionally, the type of omega-3 fat matters - DHA is more brain centric and EPA is more cardiovascular focused. Too high of doses may be detrimental, so aiming for a sweet spot is best - somewhere in the realm of 500 to 1000 mg a day. I have more content on other supplements that show promise releasing for the Physionic Insiders - which you can access below (either link). Nic For Premium content, including detailed articles and videos: https://bit.ly/PhysionicInsiders2 Premium content + Consulting Lite: https://bit.ly/PhysionicInsidersPro