Supplements

Vitamin D

• Costs €0.04 per serving
• Recommended dosage: 1,000 to 2,000 IU daily
• Improves calcium absorption in bones and strengthens the immune system
• Excellent cost-benefit ratio
• Product recommendation: NOW Foods, Vitamin D-3, High Potency, 1,000 IU, 180 Softgels

Magnesium Glycinate

• Costs €0.30 per serving
• Take 300-400 mg 30-60 minutes before bedtime
• Promotes sleep quality
• Better sleep equals better quality of life
• Product recommendation: NOW Foods, Magnesium Glycinate, 200 mg, 180 Tablets (100 mg per Tablet)

Creatine

• Costs €0.36 per serving
• 5g daily dosage
• Enhances muscular performance by increasing water content in muscles
• Cognitive benefits: potentially helps brain function, serves as a fuel source, and supports cognitive processes
• Helps with mild depression and cognitive function (neurological health)
• Improves bone mineral density
• Product recommendation: Nutricost, Performance, Creatine Monohydrate, Unflavored, 35.3 oz (1 kg)

Protein Powder

• Price per serving varies
• Supports muscle protein synthesis and prevents muscle breakdown
• Helps achieve optimal daily protein intake of 1.2 to 1.6 grams per kilogram of body weight
• Avoid proteins with excessive sugars

Omega-3

• Costs €0.23 per serving
• 1 to 3g EPA daily
• Mood and antidepressant effects, especially those containing EPA
• Cardiovascular and immune health benefits, omega-3 is known to protect the cardiovascular system and support the immune system
• Anti-inflammatory properties (e.g., headache relief)
• Contributes to cognitive function
• Product recommendation: NOW Foods, Omega-3 Fish Oil, 1,000 mg, 180 EPA - 120 DHA, 100 Softgels

Caffeine

• Costs €0.41 per serving
• Needs no introduction, try to maintain low dose (< 200mg = 4 coffees)

Zinc

• Costs €0.12 per serving
• 90 to 100mg daily
• Fertility and testosterone: Zinc plays a crucial role in male fertility, having a significant impact on spermatogenesis and testosterone levels
• Supplementation should be taken with meals to avoid nausea
• Product recommendation: NOW Foods, Zinc Picolinate, 50 mg, 120 Veg Capsules