“I don’t care how old I live; I just want to be LIVING while I am living!” – Fitness pioneer Jack Lalanne

In previous posts, we’ve talked about the principles of fitness, the proper technique for pull-ups, and the correct macronutrients for getting strong and staying lean. Today, I’d like to tell you about some of the supplements I take. Before I do this, I want to offer the following disclaimer:

I am not a doctor, and I am not telling you what you should do — I’m only telling you what I am doing. You’re an adult so do your homework and check the facts with your own doctor. If you ignore this paragraph, you’ll want to read my upcoming post on wisdom. Still with me?

The only iron supplement a man needs.
(photo by Marcin Czaja – used with permission)

The rationale

We live in a broken world. Death, disease, and deterioration are, ultimately, unavoidable, but rather than giving in to fatalism, I have decided to do what I can with what I have to influence those aspects of my health that seem to respond to supplementation.

My criteria for adding something to my regimen are straightforward. I want to see well-documented, independent reports of the alleged benefits — not carefully masked advertisements from the ones who stand to profit from it. I will try the supplement for a month, and attempt to measure its effects. Better sleep, less joint stiffness, or improved endurance are the kinds of things I’m looking for. And I want to understand how the supplement might interact with other supplements.

The background

I have no chronic illnesses and no prescriptions, so I have less to be concerned about. Also, I do not smoke (anything) or drink alcohol. We can talk about that later, if you like.

The supplements

Acetyl L Carnitine and Alpha Lipoic Acid – Few things in life are as terrifying as dementia. In addition to exercise, I take a daily dose of this potent antioxidant combo to help preserve my brain. I do not get Limitless-like special effects, however.

Resveratrol – This extract of red wine grapes reportedly holds some promise for extending longevity. Since it is derived from food, I do not regard taking it as a risk if the science doesn’t hold up.

Glucosamine Sulfate – As my body ages, I have to be concerned about conserving joint cartilage. The most recent research I read showed that glucosamine alone outperformed the combination of glucosamine and chondroitin. I have taken his supplement faithfully and have remained active, so I’m sticking with it.

Saw Palmetto – I have read in more than one source that almost every man can experience enlargement of the prostate gland — it’s simply a matter of when. The research is less than overwhelming, but I began taking saw palmetto before my 40th birthday to help slow the process. So far so good.

Potassium gluconate – If you increase your protein intake, your body will eliminate the excess in your urine. This diuretic effect can take potassium with it. I take a potassium supplement to help replace what get flushed out. This helps me avoid muscle cramping and keeps me from feeling lethargic.

Probiotics – I am fascinated with what we are learning about the role our microbiomes play in ensuring good health. To keep my gut flora healthy, I have eliminated artificial sweeteners from my diet and I take a supplement every day. I also have added more fermented foods to my plate.

Vitamin D3 – My doctor recommended this one to me several years ago. Given how little time most of us get outdoors, and the more frequent use of sunblock when we do, we are inhibiting our bodies’ opportunity to synthesize vitamin D from sun exposure. I take 2,000 International Units per day, and I have noticed greater capacity for work and more rapid recovery, with less tendency to get sick. If you’d like to know more about this supplement, you can read how and why college and professional athletes are using vitamin D3 here. If people who make their living outside can be vitamin D deficient, you could be, too.

Selenium – I don’t take this in a pill form. I get selenium from Brazil nuts. Unless one has a medical diagnosis I am not in favor of testosterone supplements. I am in favor of increasing my body’s own production. Zinc and selenium — along with lifting — seem to work for me.

No silver bullets

No one supplement will guarantee health or longer life. I take a systems approach to my health, as I do with most things these days. I’m seeking small (in terms of cost and energy) changes that will have outsized benefits. This way, my health rests on multiple columns of activity, nutrition, hydration, rest, prayer, and supplementation. It’s going to be very difficult to knock all of those down at once. I’ll let you know how it goes when I’m 110 years old!

So how about you? What supplements have you found most helpful in your fitness regimen? Add your comments below.