Supplements
This is just a short list of supplements that I normally take, with a few moved to the "discontinued" list. I try not to get carried away and focus on ones that will improve my performance and well being from a research based point of view. Most of the supplements I take are for performance or because I don't eat much meat. I was vegan and vegetarian for a long time, but will eat meat now once or twice a week. This leaves a few holes in nutrition, but nothing that can't be solved easily.
Multivitamin
Just to cover my bases I take a multivitamin. There are a few vitamins/minerals that I already get in my regular diet and that you shouldn’t get too much of and others that I need more of due to my diet. I specifically found this one that worked well.[1] Its dose is 3x per day and I usually take one or two unless I am traveling or camping and don’t have access to good food. Even then I rarely take 3 as it has pretty high levels of some things I don’t really need (they are prenatal vitamins after all).
Creatine
Creatine is well researched and documented to increase work output during strenuous exercise. The body makes around 1-2g of creatine per day, and we get the rest of it from eating meat. Consuming 3-5g per day can keep muscle stores full. Being vegetarian this suggests a deficit. Studies that split groups into vegetarian and non vegetarian have shown stronger effects in the vegetarian group, supporting this theory.
Studies suggest that there are a wide range of training benefits including reduced muscle damage when ingested after races,[2] increased work output during hard training,[3] and enhancing muscle recovery.[4] I usually take a small dose (~2g) in the morning when not traveling to offset not eating meat, and take ~5g before or after a very intense training session or race. I also will sometimes take 5g in the morning if it’s a very early wakeup and I slept poorly, as some studies show that brain fog and reduced cognition induced from sleep deprivation and lack of deep sleep can be helped by supplementation[5].
NAC (N-Acetyl Cysteine)
I started taking this in an attempt to help with my sinus issues. I kept taking it due to the large amount of positive research, and the anecdotal observations that I have gotten sick less. One study showed people who took 600 mg twice a day showed fewer flu symptoms.[6] There’s various studies on its positive effects on respiratory illness, including chronic bronchitis and COPD. A literature review of it’s effect on chronic bronchitis stated that “In conclusion, with treatment periods of approximately 12-24 weeks, oral N-acetylcysteine reduces the risk of exacerbations and improves symptoms in patients with chronic bronchitis compared with placebo, without increasing the risk of adverse effects.”[7] It also may help reduce oxidative stress after exercise.[8]
Taurine
As I rarely eat meat, there are not many sources of plant Taurine. Your body can make Taurine, but many vegetarians do not have high levels, and exercise can deplete them. One study found that vegans had low Taurine in plasma and urine but not blood and breast milk[9], however the combination with exercise depleting it leads me to supplement when my training load is medium to high.
One meta analysis found that supplementation can lead to reduced blood pressure across varying ages and health statuses.[10]
Another meta analysis (but smaller) found that overall endurance performance was increased with supplementation, but that the dose didn’t affect the results.[11] One study found well trained cyclists had an increase in fat oxidation with supplementation.[12] One study found that supplementation post eccentric exercise decreased muscle damage and oxidative stress.[13]
Overall, there’s a lot of studies out there, some conflicting, on its effectiveness as an ergogenic aid. Given my tendency to not eat meat, when training a lot I take it for now.
L-Carnitine
Another one that I supplement with because of low meat consumption, and like Taurine I likely wouldn’t take if I wasn’t exercising a lot. Typically the body can make enough carnitine, and stores it in the kidneys, skeletal muscles, heart and brain. It acts as an antioxidant and can help muscles burn fat for energy (fat oxidation)[14]. It also has been proposed to help with peripheral neuropathy, and while that’s not the main reason I take it, I have had several issues with neuropathy and it’s worth a shot.
One study found that continued supplementation improved high intensity exercise output.[15] However, there’s a lot of studies out there and they’re a bit mixed on exercise performance. It appears that the body regulates Carnitine levels pretty well in general, but a lot isn’t really known about how differing levels in vegetarians affect athletic performance. There are a few more links here.
Discontinued
Update 12/2024
- Fish oil stopped, I’ve been eating fish occasionally and got some blood work back that had a slightly elevated LDL so cutting out anything I can think of that might be contributing
- I have gone through a bottle of Quercetin once since I stopped, and may again sometime in the future.
- Possibly mention reduced creatine dose
Update 4/15/24
- I stopped taking Vitamin D and K2 unless it's directly after or during weeks of heavy training, and then I take it in a form where the doses are the same size (so it’s not a mega dose of D). I will also take large doses when starting to get a respiratory infection.[16] Otherwise I may throw in one or two a week but multiple blood tests showed sufficient levels.
- I stopped taking Quercetin for a few reasons. I likely get enough from the fruits and vegetables I eat, I have had ongoing nosebleeds that have had trouble clotting, and there is some inconclusive research on Quercetin inhibiting protein absorption[17].
- Theanine I believe was actually disrupting my sleep so I discontinued.
- I cycled out Ashwagandha due to the long term dependence mentioned but will occasionally use it for anxiety if I feel I need it.
Vitamin D and K2
I mostly eat vegetarian at home, and fish is a major source of vitamin D for most people so I take a supplement most days (Vitamin D is fat soluble so you don’t need it every day as your body stores it). The benefits of Vitamin D supplementation are well documented.[18]
Many Vitamin D supplements come with K2, and I take one that does, as most K2 comes from dietary animal sources (although some intestinal bacteria can produce some K2). Numerous studies show that K2 reduces the risk of cardiovascular disease, and one in particular shows that supplementation increased cardiac output during exercise.[19]
Ashwagandha
Ashwagandha has been shown to lower cortisol,[20] which has an inverse correlation with testosterone levels. I’m skeptical of long term “dependence” so I take this most days but not every day. People often cycle this so they take it for a week or two at a time then take a break. Don’t overdo it as it can irritate your digestive tract.
L Theanine
Theanine is naturally found in green tea and added to products like Red Bull. It’s thought to have calming effects and to enhance focus and concentration.[21][22] I have trouble winding down at night so I take 200 mg in the evening. This is the one I get.
Quercetin
Quercetin has an amazing range of positive effects on the body, and can be found in a number of foods such as citrus, apples, onions, olive oil, cherries, blueberries and blackberries.
Some studied effects[23] are:
- Antibacterial and antifungal
- Antioxidant & Anti inflammatory
- Been found to induce death of tumor cells
- Range of cardiovascular benefits
- Reduce blood pressure
- Reduce total cholesterol and triglycerides
- Decrease thickness of aortic wall
Fish Oil
Another one that I take because I am mostly vegetarian. I try to incorporate Omega 3 foods such as flaxseed and chia seeds, but it’s not always easy or possible so I take this as well. One study shows that a combination of exercise and fish oil provides greater benefit than either separately for cardiovascular markers, and several studies suggest that fish oil improves overall cardiovascular health.[24][25] One study shows that supplementation reduces heart rate and overall oxygen consumption during exercise.[26] Another shows increased heart rate recovery.[27] I take the Costco brand and this one.