The 3 Supplements I’d Keep If I Could Only Use Three

 There are hundreds of supplements on the market—some helpful, some hype. Over the years, I’ve tested more than I can count. But if I had to strip it all down and stick to just three, these would make the cut. Why? Because they work, they’re backed by science, and they cover the foundation of performance, recovery, and longevity.




1. Creatine Monohydrate

Why I Keep It:
Creatine is hands down the most studied and proven performance supplement out there. It boosts strength, power, muscle growth, and even has cognitive benefits.

How I Use It:

  • Dose: 3–5g daily, no need to cycle

  • When: Anytime (I usually take it post-workout)

  • Type: Plain creatine monohydrate (no fancy blends needed)

Bonus: It’s dirt cheap and actually works. Period.

2. Whey Protein Isolate

Why I Keep It:
Convenience. Even if you eat clean, hitting your protein goal daily can be a challenge—especially with a busy schedule. Whey isolate is fast-digesting, low in fat and carbs, and perfect post-workout or in a pinch.

How I Use It:

  • Dose: 25–30g per serving

  • When: Post-workout or as a snack

  • Type: Look for one with minimal ingredients, low lactose, and tested for purity

Plant-based? Go with a clean pea + rice blend with full amino acid profile.

3. Magnesium

Why I Keep It:
Recovery is the name of the game. Magnesium supports sleep, reduces muscle cramps, lowers cortisol, and even helps with mood. It’s one of the most common deficiencies in athletes.

How I Use It:

  • Dose: 200–400mg nightly

  • When: Before bed

  • Type: Glycinate for relaxation, threonate for brain health, or citrate for digestion

Game-changer for deep sleep and next-day recovery.

 Honorable Mentions:

  • Vitamin D3 + K2 (especially in winter)

  • Omega-3s for inflammation & heart health

  • Caffeine (as a performance aid or pre-workout)

 Final Thoughts:

Supplements are meant to supplement a solid diet, training program, and recovery plan—not replace them. But when used wisely, they can make a real difference. These are the three I’d keep if I had to go minimalist.



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