Well, that was a rather interesting day.

I know you're probably perplexed as to why this week's newsletter is coming to you a day late, but in case you didn't manage to catch the news yesterday, there were countrywide blackouts in Spain and Portugal yesterday.

I had no internet, phone signal, or electricity from 12:30 pm yesterday until I woke this morning and saw my phone had thankfully charged 🙏​

So now you know I wasn't off painting the town red, I was simply transported back to my caveman roots.

Anyway, I went to a breathwork class a few weeks ago, and before we started, we were each asked to introduce ourselves briefly and what we wanted to get from attending the class.

Out of the 9-10 people there, I’d say 6-7 said something along the lines of wanting to heal, find themselves, or feel less anxious/stressed.

When it came to me, I simply said I was looking for an edge, that extra 1%.

My fiancée immediately looked across the room and sniggered 😂But that’s what I was there for. To seek out another tool I could add to my health & fitness toolbox.

One of the main tools I use every single day is supplementation.​

So, in today's email, I’m diving into my current supplement stack and the rationale behind each one.

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The Supplements I use To Stay On Top

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​I wrote an email a few months ago highlighting my homemade green drink and had quite a few people asking for my ingredients list.

I've been using it for over a year now and I won’t lie to you and pretend I’m 100% consistent with it, but I’m pretty good.

It’s got a bunch of awesome ingredients, but three of the biggest ones are Ashwagandha, Lion’s Mane, and Acerola Cherry.

Ashwagandha

Ashwagandha is supposedly a 'stress-fighting herb' that can help lower cortisol, the hormone that rises during stress. There's also suggestions that it can support better sleep, help balance hormones, and may boost energy and mood.

​It’s a solid option for people who are under pressure, can’t switch off, or struggle with energy crashes.

​It’s by no means essential, but there's a reason why it's gaining in popularity and it's not uncommon to find it in most 'relaxing' supplements these days. If you find it harder to stay calm and focused during demanding times, then this could be worth adding in.

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Lion’s Mane

This is a type of mushroom that’s especially good for the brain. From what I've read, it supposedly helps with memory and focus.

​People who do a lot of deep thinking, creative work, or who want to keep their brains sharp as they age will find this one beneficial.

​Who would have guessed that mushrooms would be so 'cool'?

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Acerola Cherry

One of the newer additions to my supplement stack. This is one of the best natural sources of vitamin C, which supports your immune system, helps your body make collagen (for joints, skin, and blood vessels), and protects your cells from damage.

​If you don’t eat a lot of fresh fruits or veg, which I'm certainly guilty of at times, then this is a great way to boost your vitamin C.

​Vitamin C is not something you want to be deficient in, as it can lead to poor immunity, slower healing, tiredness, and weaker skin or gums. You don't want to end up looking like a pirate, do you?

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Omega-3

These are the 'healthy fats' mostly found in oily fish like salmon and mackerel.

I don’t eat any fish. I do however follow a seafood diet. As in when I see food, I eat it. Terrible joke 😂

I eat walnuts and eggs almost every day, so I’m certainly getting some through my diet, but I know it’s not enough.

So a high-quality omega 3 is up there as one of my non-negotiable supplements. They’re great for lowering inflammation, supporting your heart, and keeping your brain sharp. They also help with joint health and muscle recovery, which makes them useful for both everyday wellbeing and active lifestyles.

​People under stress or dealing with brain fog, sore joints, or mood swings could really benefit. Not getting enough omega-3s might lead to more inflammation in the body, higher risk of heart problems, and slower recovery from workouts or injuries.

​In my opinion, this is up there with one of the most important supps around.

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Zinc

This is a mineral your body uses for loads of things. From keeping your immune system strong to supporting hormone levels like testosterone, which is the main reason it's in my supplement rotation.

​If you don’t eat much red meat or seafood, or if you sweat a lot (like during regular training), you might need more zinc.

​People under pressure, especially those with poor diets or who get sick often, can benefit from taking it. A lack of zinc can leave you feeling rundown, lower your sex hormones, and even slow your recovery from illness or injuries.

Word of warning. Always take with food. If you don’t, you run the risk of an upset stomach. Trust me, it's not a nice feeling.

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Rhodiola Rosea

This is another natural herb that supposedly helps your body handle stress more easily.

​It’s also said to boost energy, improve focus, and fight fatigue, especially the kind that comes from long-term stress or overwork. Preliminary research has shown that it may support better cognitive function, improve exercise performance, as well as offset symptoms of burnout, which often occurs with depression.

​There's a need for further high-quality research about the long-term efficacy of rhodiola.

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Creatine

My #1 supplement and one everyone should be taking!

​There's a reason why it's one of the most studied and effective supplements out there. It’s found naturally in meat, but in small amounts. You'd have to eat a LOT of food to get enough creatine, so supplementing it is advised.

​It helps your muscles produce energy, especially during short bursts of effort like lifting weights or sprinting. It also supports brain function and memory. Almost anyone can benefit from it, especially people who train regularly or those who want to improve their mental sharpness.

​I know for a fact that I wouldn’t be as strong as I am if I weren't taking creatine daily.

​The recommended dose is 5g per day, but I take anywhere from 10-15g per day.

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Beta-Alanine

This non-essential amino acid plays a key role in muscle function, particularly during intense exercise.

​I take it alongside creatine before I hit the gym. If you've ever tried a pre-workout before, it's the ingredient responsible for making your face itch 😅

​It helps increase the concentration of carnosine in muscles, which regulates acids that accumulate from exercise, helping an individual avoid fatigue. Meaning you can train harder and longer.

​I don't take pre-workouts, but this ingredient has been in my stack for years.

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Hydrolysed Collagen Protein

I started taking this last week to help speed up the healing process of an injury I'm dealing with. Supposedly it can help tendon injuries heal faster.

​Collagen is the protein that holds your joints, skin, and connective tissues together. Hydrolysed collagen is broken down into smaller pieces so your body can absorb it more easily.

​Taking it can help with joint pain skin health, and recovery from injuries. It’s especially useful for people over 30, when natural collagen production starts to slow down.

​If you’re low on collagen, you might notice weaker joints, slower injury healing, or skin that ages faster.

​Foods naturally containing collagen include bone broth and the bone in meat. Foods that support the production of collagen include citrus fruits, berries, and leafy greens.

​Word of warning. It doesn’t taste very pleasant.

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Magnesium Glycinate

Another of my non-negotiable supplements. Magnesium is a mineral that helps with sleep, stress, and muscle recovery. The glycinate form is gentle on the stomach and easy to absorb.

​If you don’t get enough, which is quite common, you might sleep poorly, feel anxious, or struggle with muscle tension or headaches.

​Most supps require you to take between 2-4 tablets per dosage. If your goal is better sleep, then take them before you go to sleep.

​If you would like to feel less anxious, you could take half your dose in the afternoon and then the other half before bed.

​I pop a few 30 minutes before bed and I sleep like a baby. I've always been a great sleeper but I can certainly feel the difference when I take it.

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Glycine

This has only just made its way back into my rotation. This is a 'calming' amino acid that helps your body wind down, especially at night. Well that's what the research suggests anyway.

​It can also help build collagen, which is why I brought it back in. Originally I was taking it for sleep, but now I've got two uses for it.

​Again, research suggests that it can also support joint and gut health, as well as playing a role in your liver’s detox process.

​I'm still on the fence with this one but I do have a 6-month supply so I think I'll be sticking with it for the foreseeable.

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Garlic

No, I'm not chomping down on garlic cloves daily. I don't think Teresa would approve of that 😂

​But for a few years I've been taking a garlic supplement daily. Obviously garlic is a very natural ingredient that we use in our food all the time, but it also has some strong benefits.

​Such as better heart health, immunity, and fighting off infections. It helps lower blood pressure, supports good cholesterol levels, and has anti-inflammatory effects.

​When I heard about the heart benefits, I was straight on it!

​Ok there we go, all done. I hope you found that somewhat helpful.

​Remember, supplements should be unique to the individual. If you're unsure of what to take, you can either pop me a reply and I'll advise where I can, or get in touch with your doctor.

​If you truly want to get to the bottom of what you should and shouldn’t be taking, then getting a full blood panel done is your best solution.