Supplements

Here are the supplements I take and the reasons behind them in non-priority order:

Magnesium

  • I take 500mg before sleep every night. It improved my deep sleep. Before taking it, I had sporadic deep sleep episodes, averaging in 1h:07m/night. After taking magnesium, my deep sleep became much more stable and avg increased to 1h:20m/night
  • This one lacks any studies proving its effectiveness.

D3

  • Well, I'm a geek. I spend most of my time inside.

Personalized multi-vitamin

  • From Rootine, doing a quarterly blood test. I'm not convinced about the usefulness of this kind of supplementation, but I haven't had time to experiment with not taking it.

NR

  • Combined with my Collagen (from Thorne)
  • https://pubmed.ncbi.nlm.nih.gov/29599478/
  • Based on a suggestion from Dr. David Sinclair, I side this with a spoonful of yoghurt because they found that it increased absorption.

Whey protein

  • 30g Before workout
  • From all the whey proteins I've tried, Ascent was the only one I didn't bloat up.

Casein protein

  • I usually eat a casein protein pudding for dinner before sleep with some blue berries, almond butter, chia seeds and walnuts
  • Helps with muscle recovery by improving protein synthesis during sleep
  • https://pubmed.ncbi.nlm.nih.gov/32698256/