How it works:

By increasing the amount of available Creatine and Phosphocreatine you increase Intramuscular Cr and PCr, which does three things.

1) increases pre-exercise PCr availability, which reduces your bodies dependence on glycolysis which in turn decreases lactate and Hydrogen ions which leads to an increase in pH(the opposite of things becoming more acidic) and that delays your onset of muscle fatigue.

2) increases the hydration status of the cell (hence the reason why you gain about 3-5 lbs. in a few days after beginning supplementation) and that increases protein synthesis by increasing the diameter of your type II fibers which increases training intensity by an increase in short term muscular performance.

3) increases pre-exercise Cr availability which increases the movement of the Cr Kinase reaction which is what makes energy(ATP). Thus when beginning your next set of reps you’ll have a higher concentration of PCr and thus a higher amount of ATP to help getting that last rep in.

How much should I take?

The recommended daily intake is about 3-5g.

Is it safe?

Creatine is a naturally occurring molecule which is present in most meats. It is also the one of the most, if not the most researched athletic supplement on the market. There are no signs of health complications, nor antagonistic effects with foods.

Things to keep in mind:

You must drink much more water than you’re used to. By increasing your muscles hydration status your muscles take up a bit of water and thus it is important you give your body enough water to still be hydrated.

Creatine becomes more bioavailable when ingested with a sugar. Orange juice, a smoothie, or even an apple, just a small glucose spike in blood will do the trick.

References:

The efficacy and positive effects in athletes

Safety of Creatine supplementation

Video on how creatine works

Potential/Future benefits still being studied

Possible increase in Cognitive function

How It Works:

Vitamin D3 (cholecalciferol) is synthesized in the skin when exposed to UVB rays from sunlight. Once produced or ingested, it undergoes two transformations in the liver and kidneys to become the active form, calcitriol. This active form helps regulate calcium and phosphate absorption, essential for maintaining bone density and overall cellular health. It also plays a role in immune function and supports brain health.

Is It Safe?

Vitamin D3 is generally safe when taken within recommended doses. For adults, the recommended daily intake varies but is often around 600-800 IU, with upper limits typically at 4,000 IU daily unless otherwise directed by a healthcare provider. Over-supplementation can lead to vitamin D toxicity, resulting in hypercalcemia (excess calcium in the blood), which can cause nausea, weakness, and in severe cases, kidney damage.

Things to Keep in Mind:

• Supplement Wisely: If you don’t get enough sun exposure or live in areas with limited sunlight, supplementing with D3 may be beneficial.

• Absorption Factors: Vitamin D3 is fat-soluble, so taking it with a meal that includes healthy fats can improve absorption.

• Interactions: D3 can interact with certain medications (e.g., corticosteroids, weight loss drugs), so consult a healthcare provider if you take any other medications.

• Blood Levels: Regular blood tests can help monitor vitamin D levels to ensure they are within the optimal range, as individual needs can vary.

Potential/Future Benefits Still Being Studied:

• Mental Health: Studies are investigating D3’s potential role in reducing symptoms of depression, anxiety, and other mood disorders.

• Cardiovascular Health: Research is exploring the link between D3 levels and heart health, as it may influence blood pressure regulation and inflammation.

• Immune System Support: Ongoing studies are examining how D3 can strengthen immune defenses and possibly reduce susceptibility to infections and autoimmune diseases.

• Cancer Prevention: There’s emerging evidence on D3’s possible protective role against certain cancers, though findings are not yet conclusive.

References:

• Holick, M.F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281.

• Ross, A.C., et al. (2011). Dietary reference intakes for calcium and vitamin D. National Academies Press.

• Pilz, S., et al. (2018). Vitamin D and cardiovascular disease prevention. Nature Reviews Cardiology, 15(9), 605-617.

How It Works:

Omega-3 fatty acids are essential polyunsaturated fats, primarily found in foods like fish, flaxseed, and walnuts, as well as in supplements. The body uses omega-3s, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), to support cellular structure, reduce inflammation, and promote heart and brain health. They play a critical role in maintaining the fluidity of cell membranes and in signaling pathways that regulate immune responses.

Is It Safe?

Omega-3 supplements are generally considered safe when taken in recommended amounts, typically 250-500 mg of combined EPA and DHA per day for most adults. However, high doses can increase the risk of bleeding, especially in people on blood-thinning medications. It’s recommended to consult a healthcare provider before beginning omega-3 supplementation, especially for individuals with specific health concerns or medication regimens.

Things to Keep in Mind:

• Choose Quality Sources: Look for high-quality, reputable omega-3 supplements, ideally purified to remove contaminants like heavy metals often found in fish.

• Balance with Omega-6: Maintaining a healthy balance of omega-3 to omega-6 fatty acids is essential, as a high omega-6 intake (common in Western diets) can promote inflammation.

• Dietary Sources: Try to incorporate natural omega-3 sources like salmon, sardines, chia seeds, and walnuts for added nutrients beyond the fatty acids.

• Side Effects: Omega-3s can occasionally cause mild side effects like fishy aftertaste or digestive upset, which may be minimized by choosing enteric-coated capsules or taking them with meals.

Potential/Future Benefits Still Being Studied:

• Cognitive Health: Ongoing research is exploring how omega-3s might help with cognitive decline and neurodegenerative diseases, such as Alzheimer’s.

• Mental Health: Studies indicate a possible role in supporting mental health, especially for conditions like depression and anxiety.

• Eye Health: Omega-3s are being studied for their protective effects on eye health, potentially slowing the progression of age-related macular degeneration.

• Autoimmune Support: Some research suggests that omega-3s may help modulate immune function, potentially benefiting conditions like rheumatoid arthritis and lupus.

References:

• Calder, P.C. (2015). Marine omega-3 fatty acids and inflammatory processes: effects, mechanisms, and clinical relevance. Biochimica et Biophysica Acta (BBA) - Molecular and Cell Biology of Lipids, 1851(4), 469-484.

• Kris-Etherton, P.M., et al. (2002). Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation, 106(21), 2747-2757.

• Grosso, G., et al. (2014). A comprehensive meta-analysis on evidence of the effects of dietary polyunsaturated fatty acids on cardiovascular disease risk. American Journal of Clinical Nutrition, 100(6), 1497-1503.

How It Works:

Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including energy production, muscle and nerve function, and DNA synthesis. It acts as a cofactor for enzymes, helping with protein synthesis, blood glucose control, and blood pressure regulation. Magnesium also plays a crucial role in maintaining healthy bones and supporting heart health by relaxing blood vessels and promoting healthy nerve signaling.

Is It Safe?

Magnesium is generally safe when taken within recommended daily amounts, which is around 310-420 mg for adults, depending on age and gender. Too much magnesium from supplements, however, can lead to digestive issues such as diarrhea, nausea, and cramping. High doses, especially in people with kidney issues, can lead to magnesium toxicity, which may cause low blood pressure, irregular heartbeats, and respiratory issues. It’s wise to consult a healthcare provider before starting magnesium supplementation, especially if you’re taking other medications.

Things to Keep in Mind:

• Forms of Magnesium: Different forms of magnesium serve various purposes. For example, magnesium glycinate is commonly used for relaxation, while magnesium citrate is often recommended for digestive support.

• Absorption: Magnesium is best absorbed when taken with food. Foods high in magnesium include leafy greens, nuts, seeds, whole grains, and legumes.

• Interactions: Magnesium can interfere with certain medications (e.g., antibiotics, diuretics), so it’s important to check with a healthcare provider if you are on medication.

• Magnesium Deficiency: Symptoms of deficiency may include muscle cramps, fatigue, and irregular heartbeats. Those with gastrointestinal disorders, diabetes, or older adults are at a higher risk of magnesium deficiency.

Potential/Future Benefits Still Being Studied:

• Mood and Anxiety: Studies are exploring magnesium’s potential to alleviate symptoms of anxiety, stress, and even depression by supporting brain neurotransmitters.

• Blood Sugar Control: Research is examining magnesium’s role in improving insulin sensitivity, potentially benefiting people with or at risk for type 2 diabetes.

• Bone Health: Magnesium may play a supportive role in bone density, as it helps regulate calcium levels, making it potentially beneficial for osteoporosis prevention.

• Heart Health: Some studies suggest magnesium could help prevent or manage heart-related conditions by reducing blood pressure and supporting heart rhythm regularity.

References:

• Rude, R.K., & Shils, M.E. (2006). Magnesium. Modern Nutrition in Health and Disease, 10, 223-247.

• Barbagallo, M., et al. (2009). Magnesium and aging. Current Pharmaceutical Design, 15(7), 832-839.

• Dibaba, D.T. (2017). Effect of magnesium intake on type 2 diabetes incidence: A meta-analysis of prospective cohort studies. Nutrients, 9(4), 296.

How It Works:

Curcumin is the primary active compound in turmeric, known for its potent anti-inflammatory and antioxidant effects. It works by inhibiting molecules in the body that trigger inflammation, like NF-kB and COX-2 enzymes, while also scavenging free radicals that cause oxidative stress. These actions make curcumin a powerful agent for supporting joint health, cardiovascular health, and cellular repair.

Is It Safe?

Curcumin is generally safe when consumed in moderate amounts, such as those found in turmeric used as a spice. Higher doses, often used in supplements, are typically safe but can cause mild digestive issues like nausea or diarrhea for some. Additionally, curcumin may interact with certain medications, especially blood thinners, so it’s advisable to consult a healthcare provider before taking high doses.

Things to Keep in Mind:

• Bioavailability: Curcumin has low bioavailability on its own, meaning it’s not easily absorbed by the body. Taking it with black pepper, which contains piperine, can enhance absorption by up to 2000%. Some supplements also come in specialized formulations to improve bioavailability.

• Supplement Dosage: Most studies on curcumin use doses ranging from 500 to 2000 mg per day. High doses should be used cautiously and under medical guidance.

• Whole Food Sources: Adding turmeric (with a bit of black pepper) to meals can provide curcumin in a natural form. Whole turmeric also contains other beneficial compounds that may work synergistically with curcumin.

Potential/Future Benefits Still Being Studied:

• Joint Health: Research shows promise for curcumin in reducing symptoms of osteoarthritis and rheumatoid arthritis by reducing inflammation in joints.

• Mental Health: Curcumin is being studied for its potential role in improving mood and cognitive function, possibly benefiting conditions like depression and Alzheimer’s.

• Cardiovascular Support: Studies suggest that curcumin may reduce risk factors for heart disease by improving endothelial function (blood vessel health) and lowering inflammation.

• Cancer Prevention: Curcumin’s antioxidant properties are being researched for their potential in preventing certain cancers, though findings are still preliminary.

References:

• Aggarwal, B.B., & Harikumar, K.B. (2009). Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases. International Journal of Biochemistry & Cell Biology, 41(1), 40-59.

• Hewlings, S.J., & Kalman, D.S. (2017). Curcumin: A review of its’ effects on human health. Foods, 6(10), 92.

• Gupta, S.C., et al. (2013). Therapeutic roles of curcumin: lessons learned from clinical trials. AAPS Journal, 15(1), 195-218.