Evidence-informed supplement recommendations to complement your program.
Not all supplements are created equal. Our recommendations are based on peer-reviewed research, manufactured by trusted brands, and tailored to your specific needs and goals—never one-size-fits-all.
We recommend only supplements with robust clinical research supporting their efficacy
Third-party tested brands with NSF, USP, or Informed Choice certification
Recommendations based on your specific condition, diet, and treatment goals
Dose: 2-4g EPA+DHA daily
Evidence: Reduces inflammation markers, supports joint health, and may reduce exercise-induced muscle soreness.
Look for molecularly distilled, third-party tested brands
Dose: 2,000-5,000 IU daily
Evidence: Essential for bone health, muscle function, and immune support. 40% of Americans are deficient.
Best absorbed with fat; consider D3+K2 combination
Dose: 5g daily
Evidence: Most researched sports supplement. Increases strength, power, and muscle mass. May support cognitive function.
No loading phase needed; consistent daily use is key
Dose: 300-400mg elemental magnesium
Evidence: Supports muscle relaxation, sleep quality, and energy production. Critical for athletes and active individuals.
Magnesium glycinate or threonate for better absorption
Dose: 10-20g daily
Evidence: Reduces joint pain, improves skin health, and supports tendon/ligament recovery. Benefits seen after 8-12 weeks.
Take with vitamin C for enhanced collagen synthesis
Dose: 500-1000mg with black pepper extract
Evidence: Powerful anti-inflammatory effects comparable to some NSAIDs. Supports joint health and recovery.
Requires piperine (black pepper) for absorption
Products that don't disclose individual ingredient amounts make it impossible to verify effective dosing
Most lack quality evidence and can contain harmful stimulants or unproven ingredients
Over-the-counter products rarely produce clinically significant effects on testosterone levels
Your liver and kidneys handle detoxification naturally. These products are unnecessary and sometimes harmful
Not everyone needs supplements. We assess your diet, lifestyle, and specific goals to determine if supplementation can provide meaningful benefits. Many people get adequate nutrition from whole foods alone. Supplements are intended to fill specific gaps, not replace a healthy diet.
We only recommend supplements that have been tested for safety in clinical trials and are manufactured by reputable companies with third-party testing (NSF Certified for Sport, USP Verified, or Informed Choice). We also screen for potential interactions with any medications you're taking.
This varies by supplement and goal. Some supplements like caffeine or creatine show effects within days. Anti-inflammatory protocols may take 2-4 weeks. Joint health supplements like collagen typically require 8-12 weeks of consistent use. We set realistic expectations based on research timelines.
We recommend specific brands that meet quality and purity standards. Many supplements on the market are underdosed, contaminated, or contain ingredients that don't match the label. We can provide direct links to trusted sources or arrange delivery through our Instacart integration.
Schedule a consultation to discuss which supplements are right for your specific needs and goals. We'll create a customized protocol backed by research.
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