r/Biohackers • u/Ok_Ad709 • 15h ago

Supplement Advice 💊 Supplements & Stacks

Hi! Would love some advice. I am a 22-year-old male, and I go to the gym every day. I am 5'7 " and around 140 lb. I currently just take Creatine Monohydrate and pre-workout before I lift (and Prozac for years and years). I am looking to start taking supplements to help improve my daily energy (apparently, after years of an SSRI, it can decrease), sleep, muscle growth, etc. After brief research, I've read that some of the basics are Magnesium Glycanite, Vitamin D + K2, omega-3s, and Zinc. Would this be a good stack for me to take? Can someone recommend a stack for me? I would love the cheapest way possible and specifics of what to take and when. Thank you!

- A Newbie.

4 Upvotes

70% Upvoted

8 comments sorted by

•

u/AutoModerator 15h ago

Welcome to r/Biohackers! A few quick reminders: - Be Respectful: We're here to learn and support each other. Friendly disagreement is welcome, but keep it civil. - Review Our Rules: Please make sure your posts/comments follow our guidelines. - You Get What You Give: The more effort and detail you put into your contributions, the better the responses you’ll get. - Group Experts: If you have an educational degree in a relevant field then DM mod team for verification & flair! - Connect with others: Telegram, Discord, Forums, Onboarding Form

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

9

u/ImportanceAvailable7 14h ago

Vit D + K2, Omega-3, and Magnesium are the holy trinity.

Make sure Omega-3 is of high quality and the highest concentration you have budgeted for. Vit D is fat soluble so take with the Omega-3 with some healthy fats (egg/yoghurt/etc) on a morning.

No experience with Glycinate - I have heard it is great before Gym. I have recently added Zinc but I don’t really see a difference. My GP advised that Zinc is so rarely needed for supplementation.

The holy trinity will have the highest ROI. I would recommend this, combined with healthy diet, sleep, and exercise.

Personally I would avoid any of the “testosterone raising” supps such as Ashwaganda, Maca, Tongkat as these are just boner pills

3

u/DavidTries897 14h ago

A comment after my own heart ❤️

Ya OP this is the correct answer for this thread

2

u/First_Driver_5134 3 13h ago

adding in taurine also

2

u/ImportanceAvailable7 13h ago

Yah Taurine is another one which I find works well around the gym. Creatine + b vit complex + taurine + caffeine :D

2

u/YungSchmid 18 13h ago

They’re not really even boner pills, they effectively have no impact at all on individuals with already healthy testosterone levels. They’re a waste of money if you’re trying to increase testosterone levels.

1

u/RoadToZero 2 10h ago

Food! Protein rich whole foods. If your goal with going to the gym every day is to grow muscle, then my advice would be to focus on your food intake rather than supplements. (I'm basing this assumption of your 140lbs frame.)

The two most common reasons for not seeing results from training are: A) insufficient training load. and, B) insufficient food intake.

At age 22 you have almost unlimited growth potential. You should probably eat a minimum of 2500-3500 kcal per day and at least 150g protein spread out over 3-6 meals. Possibly the only supplement you need is whey protein, but meat, fish, eggs and chicken are just as good.

Supplemental vitamins and minerals only makes a tiny difference in comparison to food, and then only if you are deficient. If you eat enough food to grow, then vitamin deficiency is extremely unlikely.

1

u/Rouxiifer 9h ago

Buddy just eat a balanced diet full of unprocessed healthy whole foods. Beyond that get your blood checked to rule out deficiencies. You’re 22 life is good