Every supplement on this list earns its place — here is the specific reason why.
Whey Protein
Most people take whey protein expecting it to build muscle. It can assist with that, but that's not the primary reason to take it.
Decades of supplement marketing have pushed the muscle-building angle hard, and it has stuck. The more important benefit gets almost no attention.
The real reason to take whey protein is for its ability to raise the body's glutathione levels.
What is glutathione? Glutathione is a powerful antioxidant produced by your own body and works to enhance all other antioxidants such as vitamin C and E. Antioxidants protect our bodies from free-radical damage and thus enhance our immune systems and overall health.
BCAAs
BCAAs or Branch Chain Amino Acids are broken-down proteins and you should be taking them if you are intermittent fasting in order to maintain muscle mass.
They also have an anabolic effect in that they help build muscle by increasing mTOR (mammalian target of rapamycin). Stack this with Bulletproof Coffee — which extends the fasted state and therefore prolongs mTOR activation — and you should see your muscle mass significantly increase.
Creatine
Creatine is one of the safest and most thoroughly studied supplements available. Take it — particularly if you are over the age of thirty — to support cognitive function as well as your muscle gains.
It has also been found to limit Myostatin, which is a main regulator of muscle growth. If you produce too much Myostatin your muscles will not grow, so by taking creatine you are able to block some of these effects and boost your muscle growth.
L-Glutamine
L-Glutamine should be taken for its ability to heal the gut. Your gut acts like a net that allows specific substances through, but when this net is damaged things that should not normally pass through are now able to pass through into your blood stream — causing inflammation and all sorts of auto-immune disorders.
So, by taking L-Glutamine you are able to grow and repair your intestinal lining, and it is also a powerful anti-inflammatory.
Where to buy your supplements
I personally use and recommend Reflex Nutrition and Onnit for supplements. Both brands prioritise quality, purity, and third-party testing. As with food, supplement quality matters enormously — cheap supplements are often full of fillers and poor-quality ingredients that can do more harm than good.
For the most current recommendations on supplements, visit the Onnit website.
What About Spirulina & Chlorella?
Spirulina and chlorella are blue-green algae that have been shown to have powerful health benefits including detoxification, immune support, and anti-inflammatory effects. See also: Eat Clean.
What About Activated Charcoal?
Activated charcoal is an excellent detoxifier that binds to toxins in the gut and prevents their absorption. It is particularly useful if you have eaten something you know was high in mycotoxins. See also: Nutrition Overview.
Supplement smart. The right few beat the expensive many.