Proven Supplements: What IS worth taking?

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✅ The Supplements Mentioned (All third party tested, NSF Certified)**

- **Creatine** (performance, recovery, brain function).  - https://s.thorne.com/CRSRx

- **Caffeine** (energy, focus, endurance) -  https://s.thorne.com/kI4DJ

- **Whey Protein** (if you struggle to hit protein intake). - https://s.thorne.com/emFVt

- **Omega-3s** (for brain, heart, & joint health). - https://s.thorne.com/cfP6Q

- **Magnesium** (for sleep, stress, & recovery). - https://s.thorne.com/oSHVT

- **Vitamin D + K2** (for bone & immune health). - https://s.thorne.com/cdcOL

- **Probiotics** (for gut health & immunity). - https://s.thorne.com/XDzMc

- **Multivitamin** (for overall nutrient support). - https://s.thorne.com/S0qS2

Episode Citations
1. Creatine – Performance, Muscle Retention & Brain Health
Kreider, R. B. et al. (2017). "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine."
🔗 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
2. Caffeine – Energy, Focus & Performance Booster
Grgic, J. et al. (2020). "Caffeine ingestion enhances exercise performance: A meta-analysis." British Journal of Sports Medicine.
🔗 https://bjsm.bmj.com/content/early/2020/03/06/bjsports-2019-101765
3. Whey Protein – Muscle Growth & Fat Loss
Hulmi, J. J. et al. (2010). "Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein." The American Journal of Clinical Nutrition.
🔗 https://academic.oup.com/ajcn/article/92/5/1080/4597392
4. Omega-3 (DHA & EPA) – Brain, Joints & Inflammation Support
Calder, P. C. (2018). "Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology?"
🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6130902/
5. Magnesium Bisglycinate – Sleep & Stress Management
Abbasi, B. et al. (2012). "The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial." Journal of Research in Medical Sciences.
🔗 https://www.sciencedirect.com/science/article/abs/pii/S1756464612002466
6. Vitamin D + K2 – Bone & Immune Health
Holick, M. F. (2007). "Vitamin D deficiency." New England Journal of Medicine.
🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2687140/
7. Probiotics – Gut Health, Digestion & Immunity
Ouwehand, A. C. (2018). "A review of gut microbiota and its impact on obesity and metabolic disorders." Journal of Functional Foods.
🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6359935/
8. Multivitamin – Nutrient Insurance for Deficiencies
Gaziano, J. M. et al. (2012). "Multivitamins in the prevention of cancer in men: The Physicians' Health Study II randomized controlled trial." JAMA.
🔗 https://jamanetwork.com/journals/jama/fullarticle/1357267

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