Foundations

Omega-3 (EPA/DHA)

Sports Research

Supports cardiovascular health, joint comfort, and brain function. The Western plate runs heavy on omega 6 and light on this.

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Straight talk

Check the actual EPA/DHA on the back panel, not the '1,000 mg fish oil' on the front.

Where it fits

Part of these stacks

If you take nothing else

The Floor

Four items. Under a dollar a day at most price points. This is where every man I work with starts, and most never need to leave it.

Same shelf

Also in The Floor

Core
$

Creatine Monohydrate

NOW Foods

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.

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Core
$

Vitamin D3 + K2

Sports Research

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.

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Core
$

Magnesium Glycinate

NOW Foods

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.

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