# Supplements Jan 5, 2025 #personal ![[2a55746dee13efb6d9f0e85ba32e9579bf604913198f9cd8717e09c868a952a6e94032599ee978e8d2af0ab24eaaa0b7246a4be03bb426572419962a4cfb635e.png]] Below is the list of supplements that I take daily, how much of it, and some information which should roughly explain my reasons for taking it. I'm not a doctor, so don't take this as medical advice. When it comes to supplements, it's super personal. Your age, diet, lifestyle, genes, risk tolerance, and budget all play a role in what might work for you. Last updated: Jan 26, 2025 | Supplement | Dosage | What's it good for? | | --------------- | --------------------- | ----------------------------------------------------------------------------------------- | | vitamin d3 | 4,000 iu (once daily) | bone health, immune boost, disease fighter | | vitamin b12 | 5000 mcg (once daily) | nerve function, dna and red blood cell production | | vitamin k2 mk-4 | 100 mcg (once daily) | bone health, blood clotting | | glycine | 3-4g (before bed) | better sleep, less daytime fatigue | | ashwagandha | 1200 mg (once daily) | reduces stress/anxiety, improves sleep, boosts athletic performance, reduces inflammation | | creatine | 5000 mg (once daily) | increases muscle mass/strength, improves brain function, enhances exercise performance | | bcaas | 500 mg (once daily) | promotes muscle growth, reduces fatigue, speeds recovery, supports liver health | | l-carnitine | 500 mg (once daily) | enhances fat metabolism, improves exercise performance, supports brain function |