From the Research
For a 33-year-old male who is actively gyming, I strongly recommend focusing on creatine monohydrate (3-5g daily) as the most research-backed supplement for improving strength and muscle mass by enhancing ATP production during high-intensity exercise, as supported by the study 1. This supplement has been shown to improve recovery from and adaptation to intense training, as well as reduce the severity of or enhance recovery from mild traumatic brain injury (mTBI) 1. Other beneficial supplements include:
- Omega-3 fatty acids (1-3g daily) for their anti-inflammatory benefits and joint health, which may also reduce the severity of or enhance recovery from mTBI 1
- Vitamin D (1000-2000 IU daily) to address any insufficiency or deficiency, which can improve immune, bone, and muscle health 1
- Probiotics to reduce the incidence, duration, and severity of upper respiratory tract infection, which may indirectly improve training or competitive performance 1
- Gelatin and/or collagen to improve connective tissue health, although more research is needed to confirm its effectiveness 1
- Anti-inflammatory supplements like curcumin or tart cherry juice to reduce inflammation and possibly delayed onset muscle soreness (DOMS) 1 It's essential to note that while these supplements can be beneficial, they should complement a nutritious diet rather than replace it, and individual needs may vary based on training goals, diet quality, and underlying health conditions. Additionally, it's crucial to prioritize a balanced diet and a healthy lifestyle, as supported by the study on the health benefits of physical activity 2, and to consider the role of exercise in weight management and overall health 3. The study on vitamin D and marine omega-3 fatty acid supplementation also highlights the potential benefits of these supplements in reducing autoimmune disease risk 4. However, it's essential to consult with a healthcare professional before adding any supplements to your regimen to ensure they are safe and effective for your individual needs.