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supplements

Frontmatter
type
supplements
owner
adam
created
2026-05-02
last_updated
2026-05-16
status
active
source
https://chatgpt.com/share/6a08e65f-41d0-83ea-a55b-04401c69fdb8

Supplements

Supplement notes are not medical advice. Use labs, tolerance, and clinician guidance where relevant.

Core candidates

  • Creatine monohydrate: 5 g/day for strength, recovery, cognition, and long-term resilience.
  • Protein powder: whey isolate if tolerated, or pea/rice blend if dairy sensitivity is an issue.
  • Omega-3 fish oil: target roughly 1.5-2 g combined EPA/DHA daily.
  • Magnesium glycinate: 200-400 mg at night.
  • Vitamin D3 + K2: best guided by labs.
  • Electrolytes: especially with hockey, sweating, sauna, intervals, or low-energy days.

Add-one-at-a-time rule

Introduce only one new supplement at a time and log:

  • Start date.
  • Dose.
  • Why it was added.
  • Sleep, digestion, energy, mood, and recovery changes.
  • Any side effects.

Later considerations

  • CGM.
  • DEXA.
  • VO2 max test.
  • Lactate threshold testing.
  • ApoB testing.
  • Sleep study if recovery remains poor.
  • HRV tracking, with WHOOP as the current likely fit.