Pre-workout helps out with my performance in the gym, given that I prefer to work out in the morning before I've eaten. Not only do most pre-workouts contain caffeine for an energy boost, but many also contain ingredients that help with focus as well as the pump, a.k.a. the amount of blood flow reaching your muscles during the workout.
A creatine supplement has many benefits, such as supporting the body's primary short-term energy pathway, the ATP-CP pathway; giving a fuller look, as water is drawn into the muscle; and being reported to also increase strength. It is naturally produced in the body, and is not a steroid. Evidence does NOT support the idea that creatine promotes hair loss, despite what some might say its effects are.
Vitamin D3, a part of the Vitamin D group, has many benefits, but a very important one is that supports bone health, as it helps calcium be more readily absorbed and utilized into the body. However, it's important to supplement this with Vitamin K2, as this helps to regulate calcium metabolism and consequently helps prevent calcium build up in certain tissues of the body.
Magnesium, like the above two supplements, has many reported benefits when taken. However, the purpose for which I take it is that it helps Vitamin D3 be converted to its more active form in the body and helps with calcium regulation as well. A chelated form is important here, as it's absorbed better in the body.
As with many supplements, zinc has many benefits, both alleged and proven. I personally take it for its reported positive effects on the immune system and brain health, as zinc is said to aid in memory and cognition. Also, some bro science might support it helping boost testosterone levels, but I highly doubt it does anything to this effect.
Fish oil, which contains omega-3 fatty acids, is an excellent supplement to take for heart health, and also good for brain health. If the taste or burp-inducing effects usually experienced with fish oil are bothersome, CoQ10 is also an excellent supplement to take for its positive effects heart health.
This is perhaps the least researched supplement on this list, as it seems to be a newer supplement. It's a flavonoid, originating in plants. It's been reported by various studies that it has potential for its therapeutic effects, given that its a natural antioxidant and has anti-inflammatory and antiviral effects in the body. It's also been said that it helps with sleep, although the effects are modest at best.
Theanine is an amino acid, and L-Theanine is one of the enantiomers of this compound. Benefits from taking this supplement allegedly include some increase in cognition and anti-inflammation properties. I take it for its reported positive effects on sleep, where it's said (with limited evidence) that it helps people sleep easier and relax more before bedtime.
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