Must-have Supplements being my 30s
* Consult your medical professional before adding supplements. Make sure to read the recommended dosage.*
I do get a lot of my nutrients through eating as well.
👨🏾🏫Magnesium Glycinate—Helps me relax at night. Along with grounding techniques, it helps sleep better at night. Which helps me recover better.
There are different types of magnesium. So research and find what works for you.
👽Fiber has helped me improve my cholesterol. I started it back in August. By the end of October, I had dropped my cholesterol by around 60 points.
2.It has also helped with my anxiety and improving the taste of food. There are different types of fiber, so do a little research before buying.
🍋Collagen powder has helped with my skin, nails, hair, recovery time, and flexibility. Look up the collagen and fascia relationship. Plus it's another source of amino acids.
🐱 Powdered beets are something I use to help with my blood pressure. It's a good source of potassium and fiber.
It may also help with detoxing your liver. I noticed a slight increase in energy. For a man, improving blood flow is important as you get older.
Nitric Oxide Booster helps gives me another source of L-Citrulline. (Your body does produce it naturally. It's not found in protein nor collagen powder.) It's in melons, cucumbers, squash, pumpkins, and chickpeas. I noticed a slight increase in energy since I started taking it.
🐂D3 with K2—Less sunlight during fall/winter, so I take one a day for a source of vitamin D.
🦄Creatine has helped improve my strength and recovery time. Nothing major. I take it for the possible long-term mental benefits.
🐼 B-Vitamin Complex has helped improve my general anxiety. Combined with grounding techniques, it helps with my overthinking and ruminating.
Cited Sources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC9577631/
https://wishnew.store/blogs/news/wishnew-store-blog-can-low-vitamin-b-cause-anxiety?srsltid=AfmBOooJmI4yz_lBZta1d7weNRyLBlTkwLfSZAlPLkVXwmoh6l0whAJ_
https://www.paddykalish.com/blog/nitric-oxide-and-health
https://www.uhhospitals.org/blog/articles/2024/07/how-nitric-oxide-fuels-your-health
https://www.lipid.org/sites/default/files/adding_soluble_fiber_final_0.pdf
https://nourishedbyscience.com/fiber-and-ascvd/amp/
Entering your 30s often marks a pivotal stage for prioritizing your health, especially through supplements that complement a balanced diet. Magnesium glycinate is a favorite for promoting relaxation and improving sleep quality, which is vital for recovery and stress management. It’s important to understand there are various forms of magnesium, so choosing the right one to suit your needs guarantees optimal benefits. Fiber intake plays a crucial role, not only for digestive health but also for significantly lowering LDL cholesterol levels. Soluble fiber has been shown to reduce total cholesterol and improve heart health, as supported by evidence from major lipid research organizations. Additionally, fiber can help with anxiety by stabilizing blood sugar and enhancing gut health, which influences mood. Collagen powder provides a potent source of amino acids that support skin elasticity, nail strength, hair growth, and joint flexibility. Understanding the connection between collagen and fascia—the connective tissue—highlights why collagen can aid recovery and physical performance. Powdered beet supplements are rich in potassium and fiber and contribute to healthy blood pressure levels. Beets also promote liver detoxification and have a beneficial effect on blood flow, which is especially important as men age to maintain cardiovascular and sexual health. Nitric oxide boosters supply L-citrulline, a compound not found in collagen or protein powders, but sourced naturally from foods like melons, cucumbers, and chickpeas. Nitric oxide itself is key for vasodilation, improving circulation, reducing blood pressure, and enhancing exercise performance and energy. During fall and winter months, vitamin D3 paired with vitamin K2 supports immune health and calcium metabolism in bones, compensating for reduced sunlight exposure. Moreover, creatine is recognized for its role in boosting strength, aiding muscle recovery, and potentially providing cognitive benefits, which contribute to long-term brain health. Finally, a B-vitamin complex is valuable for mitigating anxiety and improving neurological functions. Individual B vitamins have unique but interconnected roles in neurotransmitter synthesis, antioxidant defenses, and stress response, making them essential for mental wellness. Combining these supplements with grounding techniques, a nutritious diet, regular exercise, and mindfulness practices can profoundly enhance your overall health and quality of life in your 30s and beyond. Always consult a healthcare professional before starting any supplement regimen to ensure safety and personalized benefits.