Essential Supplements for General Health and Athletic Performance.
In an ideal world, the foundation of our health would come directly from the foods we eat—rich in vitamins, minerals, and other essential nutrients that fuel our bodies and optimize performance. However, the reality is far more complex. Modern agricultural practices and the decline in soil health have significantly impacted the nutrient density of the foods we consume, leaving even the most balanced diets lacking in critical elements. For athletes and high performers, these gaps can hinder recovery, energy levels, and overall health. This is where supplementation becomes a valuable tool, bridging the gap to ensure your body has everything it needs to thrive. While food should always be the cornerstone of nutrition, strategic supplementation offers a way to reclaim vitality in a world where our plates don’t always deliver the full picture.
1. Creatine Monohydrate
Benefits:
Enhances muscle strength and power output, making it a staple for high-intensity performance.
Promotes hydration in muscle cells by replenishing ATP (energy) stores, aiding in recovery and growth.
Improves cognitive function, particularly during stress or sleep deprivation.
Reduces mental fatigue and enhances memory.
Protects and promotes mitochondrial health.
Drewsome Approved:
2. Vitamin D + K2
Benefits:
Vitamin D: Boosts immune function, supports calcium absorption for bone strength, and aids in hormone regulation.
Vitamin K2: Directs calcium to bones and teeth, preventing arterial calcification and supporting cardiovascular health.
Together, they promote optimal bone density and overall health.
Improves mood and mental health, reducing symptoms of depression.
Drewsome Approved:
3. Zinc
Benefits:
Boosts immune system function, reducing the risk of illness during intense training periods.
Aids in protein synthesis and tissue repair for faster recovery.
Plays a role in hormone production, particularly testosterone, for recovery and performance.
Supports wound healing and skin health.
Drewsome Approved:
4. Magnesium Glycinate (Oral) & Magnesium Chloride (Topical)
Benefits:
Reduces muscle cramps and promotes relaxation for better sleep.
Supports energy metabolism, aiding performance and endurance.
Enhances nervous system function, reducing stress and anxiety.
Promotes bone health by aiding calcium absorption.
Helps regulate blood sugar levels, improving metabolic health.
Magnesium Glycinate is both bioavailable and gentle on the stomach, making it an ideal form of magnesium for daily use. Magnesium Chloride is highly bioavailable and a good way to benchmark your mag levels—if the topical oil makes your skin itch, you are deficient.
Drewsome Approved:
5. Whey Isolate Protein
Benefits:
Provides a high-quality, bioavailable source of complete protein for muscle repair and growth.
Enhances immune function with immunoglobulins and lactoferrin.
Promotes weight management by increasing satiety and preserving lean mass.
Supports recovery post-exercise by replenishing amino acids.
Easy to digest and low in lactose, making it suitable for most athletes.
Drewsome Approved:
6. Black Seed Oil
Benefits:
Contains thymoquinone, a potent antioxidant and anti-inflammatory compound.
Supports immune health, digestion, and respiratory function.
Improves skin health and reduces joint inflammation.
Regulates metabolism and aids in weight management.
Best to cycle when fighting an illness or for a week or two every quarter.
Drewsome Approved:
7. Oregano Oil
Benefits:
Acts as a powerful antimicrobial, protecting against bacteria, viruses, and fungi.
Supports gut health by reducing harmful pathogens and promoting balance.
Enhances immune system resilience during illness or intense training.
Provides antioxidant support, reducing oxidative stress.
Reduces symptoms of seasonal allergies and respiratory issues.
Drewsome Approved:
8. Electrolyte Mix (with Sodium, Potassium, and Magnesium)
Benefits:
Replenishes electrolytes lost through sweat during intense exercise.
Prevents muscle cramps, promotes hydration, and supports endurance.
Essential for maintaining fluid balance and nerve function.
Drewsome Approved:
9. Vitamin C
Benefits:
Acts as a powerful antioxidant, protecting cells from free radical damage.
Supports immune health, reducing the severity and duration of colds.
Promotes collagen synthesis, aiding in skin health, wound healing, and joint repair.
Enhances iron absorption, preventing anemia and boosting energy levels.
Reduces inflammation, supporting recovery from intense exercise.
Improves cardiovascular health by lowering blood pressure and improving vascular function.
Boosts adrenal function, helping the body respond to stress.
Supports brain health, potentially reducing symptoms of anxiety and cognitive decline.
Drewsome Approved:
10. Curcumin (Turmeric Extract)
Benefits:
Reduces inflammation and supports joint health.
Speeds up recovery after exercise by reducing muscle soreness.
Enhances antioxidant capacity, combating free radical damage.
Drewsome Approved:
11. CoQ10 (Coenzyme Q10)
Benefits:
Supports cardiovascular health and energy production at the cellular level.
Reduces oxidative stress; particularly beneficial for endurance athletes.
Enhances recovery and overall performance.
Drewsome Approved:
12. Beetroot Powder or Nitrate Supplements
Benefits:
Improves blood flow and oxygen delivery to working muscles.
Enhances endurance and reduces fatigue during prolonged activity.
Improves cardiovascular health by reducing blood pressure.
Drewsome Approved:
13. Collagen Peptides
Benefits:
Strengthens joints, tendons, and ligaments, reducing injury risk.
Supports skin elasticity and promotes healthy connective tissue.
Aids in recovery and resilience after physical strain.
Drewsome Approved:
14. Bovine Gelatin
Benefits:
Rich in collagen and glycine, enhancing joint health and tissue repair.
Protects and heals the intestinal lining.
Supports skin, hair, and nail health by boosting collagen synthesis.
Aids in protein metabolism, benefiting recovery and muscle growth.
Contains glycine, which supports gut health, reduces inflammation, and promotes restful sleep.
Drewsome Approved:
15. L-Carnitine
Benefits:
Boosts fat metabolism, making it a key supplement for endurance athletes.
Supports energy production and reduces muscle damage.
Enhances recovery and reduces fatigue after intense activity.
Drewsome Approved:
16. Matcha (Green Tea Powder)
Benefits:
Enhances focus and mental clarity by boosting alpha brain waves.
Rich in antioxidants, supporting overall health and recovery.
Provides a natural source of caffeine for sustained energy without jitters.
Rich in antioxidants, particularly EGCG, supporting overall health.
Supports metabolic health, promoting fat oxidation and weight management.
Aids in stress reduction with its high L-theanine content.
Drewsome Approved:
17. Cacao (Raw or Powdered)
Benefits:
High in magnesium, supporting muscle function and recovery.
Acts as a powerful antioxidant, protecting against oxidative stress and inflammation.
Enhances mood and cognitive function by increasing serotonin and endorphin levels.
Supports heart health by improving circulation and reducing blood pressure.
Provides natural energy and endurance during workouts.
Drewsome Approved:
18. Kombu (Seaweed)
Benefits:
Rich in iodine, supporting thyroid health and metabolism.
Provides essential trace minerals, including magnesium and potassium.
Enhances gut health by acting as a prebiotic.
Supports detoxification by binding to heavy metals and aiding excretion.
Drewsome Approved:
19. Celtic Sea Salt
Benefits:
Provides a natural source of electrolytes, supporting hydration and muscle function.
Enhances nerve and cellular function by balancing sodium and potassium.
Supports adrenal health, reducing fatigue and stress.
Improves digestion by stimulating stomach acid production.
Aids in maintaining a healthy pH balance in the body.
Drewsome Approved:
20. Progest E Progesterone (Vitamin E + Natural Progesterone)
Benefits:
Regulates hormonal balance, improving mood and reducing inflammation.
Enhances mood and emotional well-being by lowering cortisol.
Improves sleep quality by promoting relaxation and reducing anxiety.
Aids in maintaining bone density, reducing the risk of osteoporosis.
Reduces inflammation and improves recovery from injuries.
Drewsome Approved:
21. Sodium Butyrate
Benefits:
Supports gut health by nourishing colon cells and reducing inflammation.
Improves metabolic flexibility, enhancing fat oxidation and energy use.
Enhances immune system function by promoting a healthy microbiome.
Reduce symptoms of gut-related disorders, such as colitis, IBS, or leaky gut.
Acts as an anti-inflammatory, benefiting recovery and overall health.
(This supplement has had the most significant impact on my gut health; noticeable benefits in 2 days.)
Drewsome Approved:
22. Thiamine (Vitamin B1)
Benefits:
Plays a key role in converting carbohydrates into energy, which is critical for athletic performance.
Supports nerve function and helps reduce fatigue.
Benefits athletes with high-carb diets or those engaging in endurance sports.
Drewsome Approved:
23. Functional Mushrooms
Benefits:
Examples: Reishi, Cordyceps, Lion’s Mane, Chaga, and Shiitake.
Enhance immune system function and resilience.
Improve mental clarity, focus, and stress response (e.g., Lion’s Mane for cognitive health, Reishi for relaxation).
Boost energy levels and oxygen utilization during physical activity (Cordyceps is particularly effective for endurance).
Provide antioxidants to combat oxidative stress and support recovery.
Drewsome Approved:
24. Digestive Enzymes
Benefits:
Improve digestion and nutrient absorption, ensuring athletes get the maximum benefit from their meals and supplements.
Reduce bloating or gastrointestinal discomfort, especially for those consuming high-protein or calorie-dense diets.
Support gut health by aiding in the breakdown of proteins, carbohydrates, and fats.
Drewsome Approved:
25. Nattokinase
Benefits:
A natural enzyme derived from fermented soybeans (natto).
Supports cardiovascular health by breaking down cellular debris and damaged fibrin proteins, reducing blood clot risks, and promoting healthy circulation.
Regulates testosterone levels indirectly by improving blood flow and reducing inflammation, factors that support hormonal balance.
Contains anti-inflammatory properties that mitigate symptoms of depression, potentially linked to its ability to improve circulation and brain health.
Reduces blood pressure, enhances arterial flexibility, and improves vascular health, all of which contribute to overall well-being.
Drewsome Approved:
26. Lactoferrin
Benefits:
A naturally occurring protein found in raw milk and other bodily fluids that supports immune health by binding to iron and preventing harmful bacteria from using it to grow.
Promotes a balanced gut microbiome, reducing inflammation and enhancing nutrient absorption.
Acts as a powerful antimicrobial, protecting against bacteria, viruses, and fungi.
Supports iron metabolism, making it particularly beneficial for athletes prone to anemia or low energy levels.
Has anti-inflammatory properties that may aid in recovery and reduce stress on the body caused by intense training.
Improves skin health by regulating sebum production and reducing acne-causing bacteria.
Regulates histamine release.
Drewsome Approved:
27. Pure Aspirin (Low Dose)
Benefits:
Reduces inflammation, aiding in recovery and muscle repair after training or injury.
Provides pain relief for sore muscles, joint discomfort, and minor injuries.
Protects against cardiovascular events such as heart attacks and strokes by thinning blood and preventing clot formation.
Inhibits the aromatase enzyme, limiting the conversion of testosterone to estrogen, supporting hormonal balance.
Increases progesterone levels, contributing to overall hormonal health, especially in women.
Lowers free fatty acids (FFAs) and improves glucose metabolism, promoting energy balance and metabolic health.
Reduces the risk of certain cancers (e.g., colorectal, breast, lung) due to its anti-inflammatory properties.
Drewsome Approved:
AniPrin P Pure Aspirin Powder (You will need to buy a measuring tool or mg food scale.)
Health Natura Aspirin Powder (Comes with measuring tools.)
28. Taurine
Benefits:
Enhances cellular hydration and electrolyte balance.
Supports cardiovascular health by promoting healthy blood pressure and reducing inflammation.
Improves exercise performance by reducing oxidative stress and enhancing endurance.
Supports brain health, stabilizing neurons and reducing neuroinflammation.
Acts as an antioxidant, protecting cells from free radical damage.
Promotes insulin sensitivity and blood glucose regulation.
Aids in detoxification by supporting liver function and bile acid formation.
Reduces muscle cramps by aiding calcium signaling during intense exercise.
Drewsome Approved:
29. Shilajit
Benefits:
Acts as a natural adaptogen, helping the body manage stress and improve resilience.
Enhances energy production by supporting mitochondrial function and ATP synthesis.
Supports cognitive function, including memory and focus, through its high fulvic acid content.
Promotes testosterone production and hormonal balance, boosting performance and vitality.
Provides essential trace minerals, replenishing nutrients depleted during intense training.
Enhances immune health with its potent antioxidant and anti-inflammatory properties.
Aids in detoxification, helping remove heavy metals and other toxins from the body.
Improves joint and bone health by reducing inflammation and increasing mineral absorption.
Supports longevity and overall vitality, often referred to as a rejuvenator in traditional Ayurvedic medicine.
Drewsome Approved:
30. B Complex
Benefits:
Supports energy production by converting food into cellular energy.
Promotes brain health by supporting neurotransmitter production and reducing cognitive decline.
Enhances mood and mental health, potentially reducing symptoms of anxiety and depression.
Improves metabolic function, aiding in the metabolism of proteins, fats, and carbohydrates.
Supports red blood cell formation, preventing fatigue and anemia.
Boosts immune system health by supporting healthy cell function.
Protects against birth defects when taken during pregnancy by reducing neural tube risks.
Reduces inflammation by lowering homocysteine levels, supporting cardiovascular health.
Drewsome Approved:
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This is not a substitute for medical advice. Always consult a doctor or medical professional versed in analyzing bloodwork. I do not receive any compensation from companies for the linked supplements. These are just my personal favorites.
Metta,
Drewsome.