Thread by @LeddyLLC

The only 5 supplements worth your money (and why each one matters):

1. Vitamin D3 + K2.

Vitamin D acts more like a hormone than a vitamin.

Low levels are common and linked to poor immunity, low mood, and reduced insulin sensitivity.

K2 helps direct calcium properly and complements D3.

Many benefit from consistent daily intake (especially those with limited sun).

2. Magnesium glycinate

Magnesium is involved in hundreds of processes tied to sleep, stress & recovery.

It helps regulate nervous system activity and supports deeper, restorative sleep.

Low intake's common, especially with modern diets & stress.

Try 200-400 mg in the evening

Foundational habits still matter more than most supplements:

- nutrient-dense diet (covers key micronutrients)
- sleep quality (cool, dark room, no screens in bed)
- morning sunlight exposure (supports circadian rhythm & vitamin D)

These create the base everything builds on.

I take this Magnesium Glycinate.

It's optimized for absorption, third-party tested, and works great.

If you want to try it, click here:
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3. Protein powder

Protein supports muscle retention, metabolism, & satiety.

Most people still don’t get enough, especially without planning meals around it.

Protein powder makes it easier to consistently reach daily intake.

Use it to help reach ~0.7–1g per lb of bodyweight.

4. Omega-3s

Omega-3s provide EPA and DHA, fats your body can’t efficiently make on its own.

They help regulate inflammation and support metabolic + brain health.

Intake is typically low, especially without regular fatty fish.

Look for combined EPA + DHA around 1–2 g daily.

Before the final supplement (and our honorable mentions)...

Consistency matters most:
- daily intake beats cycling supplements
- foundational nutrients outperform niche ones
- simple stacks outperform complicated ones

Now, back to the list:

5. Creatine

Creatine helps regenerate ATP, your body’s main energy source.

This supports strength, power, repeated high-intensity effort & emerging cognitive benefits.

It’s the most studied supplement in the world, with strong safety data.

3–5 g daily is the standard dose.

I found this creatine monohydrate.

It's great quality, third party tested, and has over 55,000 positive reviews on Amazon.

If you want to try it, click here:
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Honorable mentions (more situational, still great):

- Electrolytes (hydration, energy, performance)
- Zinc (hormone production, immune support)
- Glycine (sleep quality, recovery)
- Fiber (cholesterol, gut health, satiety)
- B-complex (energy metabolism, stress support)

I hope this helps you become a stronger, healthier, version of yourself.

Informational purposes only, not medical advice.

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