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Tip: The first supplements to buy

Fill in the Gaps, Gain the Profits

One of the most common questions we ask here at T Nation is, "What supplements should I take?"

Of course, that depends on your goals. Are you mainly in need of muscle building, fat loss or performance improvement?

Well, whatever the goal is, here's a radical idea. First, before you buy muscle supplements or fat loss supplements, spend part of your supplemental budget on what I call "gap supplements." These are supplements that fill any nutrient gaps or basic deficits.

This is important. Why? Because your body will fight against your body and performance goals if something fundamental is missing. Health should also come first. If you die early or have an easily preventable disease, you are really valuable.

And finally, many of these shortcomings just seem to make you feel terrible in one way or another. And who wants to feel like a lukewarm droppings all day long?

Here are some gap-filling supplements that most people need:

Vitamin D3

Almost everyone is deficient and we probably need more than what most people need guidelines to recommend. Apart from all the stupid health material, a deficiency can make you weaker and less strong in the gym. Take 1

000 to 5000 IU per day, maybe more in winter and then less in summer.

Cost: About 4 cents a day.


Magnesium plays a role in insulin sensitivity, muscle function and protein synthesis. Recently, researchers have found that magnesium deficiency is associated with depression, anxiety, inflammation and even fat loss issues. Yes, for some reason it is called a "master mineral".

The problem is that nowadays heavily farmed soils are consuming a lot of magnesium in food. Sweating in the gym can also reduce your magnesium supply (and zinc too). Therefore, most people should supplement something like ZMA®. Just take three capsules at bedtime and you can start.

Cost: about 50 cents per day.

Iron for Women

It's incredibly easy for women to become iron-deficient, even if they eat red meat. Low iron can lead to depression, fatigue, irritability and all sorts of things that make women feel terrible and men want to play golf instead of hanging around with their wives.

Cost: Once only a few dollars a month You increase your levels.

  Fish Oil

Fish Oil

Here's another supplement that benefits everyone: DHA and EPA omega-3 fatty acids (re-esterified triglycerides). I recommend Flameout®. Most fish oil supps are formulated for the physiology of a woman. Flameout® is adjusted to be particularly suitable for men. (Men need more DHA than women for heart health, among other things.)

Cost: $ 1.59 a day, which is certainly more than the average cost of a mild heart attack: $ 760,000.

Protein Powder

] You need high quality protein for muscle building and fat loss. And a good blend of protein powder (hormone-free whey isolate and micellar casein) with no junk fillers can provide you with benefits that you can not really draw from food alone. Metabolic Drive® Protein is the first choice.

Cost: About $ 1.26 per serving or about the same price as a cup of coffee at McDonalds. A two-shovel meal shake would be $ 2.52. By comparison, the average meal at Taco Bell costs $ 6.50. And that makes you ugly.

Z-12 ™

Although this device does not fill any nutrient gaps, it takes care of the sleeping gap. Remember, no sleep, no profits. Bad sleep, bad fat loss. Taking 2-3 capsules of Z-12 ™ will help you to relax, fall asleep faster and then sleep deeper. (They also have incredibly vivid dreams.)

Cost: Less than a dollar a night.


Every day we hear about a new "superfood". And most of them are really power plants for the diet. But many are also expensive and almost impossible to obtain, such as coffee berry and real wasabi. And even with cheap superfoods, you would have to choke one or two pounds off each and every day to really have the nutritious benefits. That's why I consider Biotest Superfood as a staple food. Just click on this link and take a look at the ingredients list. Wow.

Cost: About one dollar a day. Cost of eating all these things in the form of whole foods in quantities that actually deliver results? I have no idea, but it's a lot. And you would also consume a lot of calories. That is, if your stomach has not eaten from several pounds of fruit, vegetables and berries.

The Worst Choice

standard multivitamins. Read TCs Stop Multivitamins for info and spend some time on your budget by giving up the One-a-Days.

As you fill those critical gaps, it will make a difference to how you feel and how you respond to your hard training. And as you can see, they are all pretty budget friendly.

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