2023 SUPPLEMENT GUIDE (Which Supplements | What Age)

When it comes to deciding which supplements to take and at what age to start taking them, I felt there was a need for an official supplement checklist. Something that could be used as a guide for years to come that would help you decide which workout supplements and vitamins were going to be helpful to you, specific to your goals and your age. Here we are going to cover what Amazon has determined are the top 14 categories of supplements according to the popularity of them based on those people using them.

We start the list off where many people start off their day, with a multi-vitamin. This is something that I look at as an insurance policy for covering the broad gaps in your not so perfect nutrition plan is creating right now. The issue with many multi-vitamins is that they are almost too broad, including many times vitamins and minerals that conflict with the absorption of one another in the same pill. That said, they are remarkably safe and are popular amongst all of the age groups covered in this video (and even those younger than discussed).

Next up we have specialty vitamins. This is best determined by identifying specific deficiencies via either a blood panel or obvious signs and symptoms, and then addressing them with individual vitamins and micronutrients. This includes things like vitamin D, iron, potassium, vitamin C, etc. There are many causes of nutrient deficiency, but the most important thing is that you don’t ignore yours if they are present.

Next we have to talk about protein powder. This is the most popular workout supplement on the market by far, for good reason. We can all agree that having enough protein in our diets is critical to building the most amount of muscle possible from our workouts. I actually don’t view protein supplements as supplements, but rather as an alternate source of protein to chicken, beef or fish. In fact, it is most of the time the most convenient way for us to make sure we’re hitting our daily protein requirements of around 1 gram per pound of bodyweight. The key here is choosing a high quality formula. ATHLEAN-Rx Pro-30G is at the top of the heap when it comes to this. It’s made from only the highest quality sources of protein and has an industry leading 30 grams of protein in every serving. You can find it at the link above.

Continuing on, we hit a run of three closely related supplements in purpose that are very different from each other in function and safety. This includes TRT, SARMS and Testosterone Boosters. First of all, the first two are so readily available and used these days that they have become almost confused by many, especially the younger population, that they act as if they are on a par with protein. These are not. They are medically prescribed substances and in the case of SARMS, not even medically approved for healthy use.

Back to the more traditional supplements we discuss the use of melatonin. This natural sleep aid is safe for all ages but must be used in proper dosages and is therefore best that you get the advice of your physician. That said, the increased use of electronics and devices late at night create sleep disturbances due to the over exposure to blue light. Rather than turn to a supplement to help you sleep better you’d be better off following the advice of Dr. Andrew Huberman who suggests that getting early sunlight exposure every morning can help to restore normal circadian rhythms and more restful sleep.

Turning back to the workout supplements we have to address creatine. Notice I didn’t point out the specific form of creatine since there are so many. Whether you take creatine monohydrate, creatine hcl or even buffered creatine, they all work the same and have the same end result - improved force and power generation in every workout, faster replenishment of ATP, increased intramuscular hydration and increased muscle size. The determining factor between taking one form or another has to do with the potential for bloating or gut disturbance that some experience with monohydrate. If that is you, you should look into taking creatine HCL which has a higher absorbability and can be taken in lower dosages (2-3 grams vs 5 grams for monohydrate).

There are many more supplements covered here so you'll want to watch the whole video. Remember to subscribe and turn on your notifications!

Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

[athleanx]

*VIEWER GIVEAWAY* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.

If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[dontask]

This episode should be done once a year when new medical data comes out. Thanks for the info jeff.

[Flirtingwithfitness]

49 years since I bought my first bench, have my CPT and CFI and a di0ploma in nutrition - and not a word of what you say here to take issue with... The best suggestions I have seen from anyone - well done, Jeff!

[shrewdthewise]

Been lifting for 30 yrs and all you really need is protein powder, creatine, multivitamins, dianobol, Tren, cigarettes, and methamphetamine.

[toomanycactus]

Your channel was the main source I used when gettin in shape. Seeing this video just reassured me that I’ve picked a good teacher.
I feel like workout culture pushes questionable substances and it’s refreshing to hear a different viewpoint and such clear explanations.

I’m not trying to be a body builder, just stay looking and feeling good.

[Frankespinosa]

I started watching Athlean -X since I was 14 (I'm 25 now). I always loved the information this channel gave in all aspects of being an athlete. I remember subscribing to the channel back in 2013 when he had less than 100k subscribers and now the channel grew to 13.3mil. Its been a journey

[bornagain.Acts-]

If nobody has said it yet, please listen. When you are starting a regimen of creatine, do not follow the instructions on the bottle and load the creatine the first couple weeks. This can cause stomach issues that taking a regular 5g scoop every day will not cause. Just start 5g a day and let it work into your system. After a couple of weeks you will be under it’s effect anyway. God bless

[YenaD]

Was on a poor trend downwards with my health for a few years. Within the last year I've been slowly integrating more workouts and activities to help me lose weight. Down 15 pounds and counting from 250. Personally being at that weight made me feel older than I am and it made me uncomfortable. Thank you Jeff for these free videos that help me improve my life in every way

[integralsun]

I've taken supplements for many decades. It's rare that I find one that really makes a difference. Creatine is one that I've started a year ago - it makes a noticeable difference. I'm stronger and clearer than ever.

[Vassatta]

Love the direct, factual and clear (no filler and no BS) format of your videos. You are my go to every time.

[eriktaylor]

Thank you. Im 38 and in the best shape of my life. Looking forward to being in even better health in my 40s!

[brianporter]

1. Protein powder
2. BCAA
3. Creatine
4. Joint supplement
5. Multi vitamin

[elliotwilkinson]

Currently training to be a PT and right now I’m on the module about nutrition so watching this stuff helps so much with learning as I’m constantly re going over stuff and also getting extra info. Great stuff from Jeff as usual.

[BWater-yqjx]

Got onto Ashwagandha 2 months ago, good stuff.

Started with 300 mg a day, graduating up to 600 mg a day.

More energy, better sleep, plus strength & muscle gains.
I'm 54 and have always trained.

[msagoo]

I’ve got MS and I’ve just came back to your channel after 5 years, after it took its toll on my body and I stopped training. I’m getting some strength back in my body now, and I’m looking to train with my cast iron dumbbells and bench. I made fantastic progress before and want to get back into it. I have to make some adaptations as there’s many exercises I can’t do well like dead’s & squats.

[JuraIbis]

My personal supplement regime is: Magnesium Glyncinate 200mg, Vitamin D3 1000IU and Omega 3s. Those are all things north americans need because it's absent from your diet and as a canadian sunlight is hard to always have. I suggest supplementing with things you are missing completely from your diet and nothing else.

[Alaska_MD]

Very nice presentation. I'll add my opinion as a physician. When you take anything to stimulate muscle growth beyond physiological normal you take the risk of also making the heart muscle thicker. Guys, the drugs/supplements don't know to just to to your biceps. If your heart starts to thicken, you are looking at a decreased life expectancy. We need the heard muscle to be thin, pliable and extendable. If it gets thick and stiff.... game over.

[letsgetfree]

Not gonna lie - being in the “and up” category stings a little…

[rychier]

Jeff still the GOAT of YouTube fitness! Amazingly informative video. Recommended to everyone. I love that Jeff is a true anti-drug natty who looks better than most non-nattys. Such an inspiration, thanks Jeff and Jesse! 💪💪💪

[spdaltcap]

So happy to hear Athleanx is increasing their supplement line! Multi vitamin and more - very cool.