Foundations
Omega-3 (EPA/DHA)
Brand TBD
Supports cardiovascular health, joint comfort, and brain function. The Western plate runs heavy on omega 6 and light on this.
Straight talk
Check the actual EPA/DHA on the back panel, not the '1,000 mg fish oil' on the front.
Same shelf
Also in The Floor
Creatine Monohydrate
Brand TBD
- Form
- Unflavored micronized powder
- Dose
- 5 g daily. Timing doesn't matter, consistency does
The most-studied sports supplement there is. Supports strength output, training volume, and cellular hydration. Cheap, boring, and it works.
Skip the loading phase. Skip anything labeled HCl at four times the price.
Vitamin D3 + K2
Brand TBD
- Form
- Softgel, D3 5,000 IU with K2 MK-7
- Dose
- 1 softgel with a meal containing fat
Most men who train indoors are low. Supports bone density, immune function, and normal testosterone production. K2 belongs in the same capsule, because it directs calcium where it should go.
Get a blood panel first. Dose to your labs, not to a bottle.
Magnesium Glycinate
Brand TBD
- Form
- Capsule, 200–400 mg elemental
- Dose
- 200–400 mg, 60–90 minutes before bed
Involved in hundreds of enzymatic processes, including muscle relaxation and sleep quality. Glycinate is the form that absorbs without sending you to the bathroom.
Oxide is the cheap form. It is a laxative, not a supplement.