I recently got asked what supplements I use. I worked with a nutritionist from Physio Logic here in New York City who work with many of the local pro athletes in everything from the NBA to Ironman and Spartan racing and this is what I learned:
B12. I useful for me as I was low in it according to my blood work. It supports and gives natural energy. its great if you have a B12 deficiency which I do. Take in the AM as it can effect sleep and cause restlessness.
Valerian root: also can get as tea. Natural relaxer and sleep aid. Won’t make you feel drugged like most sleep aids. You can also take during the day for anxiety. I find my dreams are kinda trippy when I take it so thats good or bad depending on how you feel about vivid dreams and nightmares. Also it not habit forming so you can take it or not and it won’t be an issue. Also if you take it and can fall asleep you can get up and start your day. Take at night or if you wake up restless and want to go back to bed or your freaking the fuck out.
Magnesium: prevents muscle cramping and promotes sleep. Take at night.
D3. Most people need this so you can take it without blood work. It promotes natural energy and happiness. It’s what we get from the sunshine. You should take it for sure if you are in a gray city or its winter.
Maca root: Awesome for anti adrenal fatigued. This is key if your taxed. It’s like the anti Red Bull. You take Red Bull because life is kicking your ass, you take this so Red Bull doesn’t make you a mess. It’s awesome when life is demanding and you will want this during the run. It also can make you sexually more intense and may lead to more desire for sex so, ya know, be ready for that. Take in the AM only.
Ashwaganda: also keep for anti adrenal fatigue. You will want this during the run of the show to off set exhaustion and that strung out feeling.
5-htp: curbs appetite and over eating, promotes mental wellness and happiness and can help with sleep. It works like an anti depressant but is all natural and mild. It’s great when you are prone to seeing the glass as half empty for seemingly no reason.
Animal shape Multi. A multi is a good idea generally. I go with Flintstone with iron. I buy kids ones because they are like candy so it encourages me to eat them. I did the same with the D3 never forgets to treat myself to them where as no one wants to take a giant dry pill.
Remember: “sleep is free medicine.” -Ankur Shah. Nothing is better than sleep.
Also you may want to try a greens powder if you can’t get access to healthy foods, but aim for healthy foods first. Living greens with lots of veggies.