SuppCo’s
Essential Health for Men in their 20s
Protocol overview
Last updated: Feb 20, 2024
7 Nutrients
Magnesium Glycinate
200mg
Magnesium Glycinate is a mineral that's critical for numerous bodily functions, including supporting muscle and nerve function, and energy production. [1]
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1000mg
Omega-3 Fatty Acids (EPA & DHA) support cardiovascular health and can help manage inflammation, which may be beneficial for active individuals. Take a product containing at least 500 mg combined EPA and DHA per serving. [2]
Vitamin D3
50mcg
Vitamin D3 contributes to the maintenance of normal muscle function, bone health, and immune system support. [3]
Vitamin B Complex
1 serving
Vitamin B-Complex is a group of essential vitamins that support energy levels, brain function, and cellular metabolism. [4]
Protein
20g
Protein supports muscle health and contributes to the maintenance and recovery of muscle tissue, especially after physical activity. [5]
Probiotics
1 serving
Probiotics are beneficial bacteria that support digestive health, which in turn can affect overall well-being and immune function. Product strengths vary so look for those with at least 1 billion CFUs and multiple strains per serving. [6]
Creatine
5g
Creatine is one of the most widely studied nutrients, a naturally occurring compound that supports cellular energy production and plays a critical role in both enhancing muscular strength and power output, and recovery. It also benefits brain health by supporting cognitive function and protecting against mental fatigue through improved ATP availability in neurons. [7]
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Warnings
Do Not Take With: Medications without consulting a healthcare provider, as some supplements, particularly Omega-3 fatty acids, and Probiotics may have interactions with certain drugs.
Do Not Take If: You have any pre-existing medical conditions, particularly related to the liver or kidneys, or are taking medications that could be affected by the increased protein intake or BCAAs, without first consulting a healthcare provider.
A balanced lifestyle that includes a nutritious diet, regular physical activity, sufficient hydration, and proper sleep is essential for maximizing the benefits of this Protocol. Always consult with a healthcare provider before starting any new supplement regimen to ensure that it is suitable for your individual health needs.
- Volpe, S. (2015). Magnesium and the Athlete. Current Sports Medicine Reports, 14, 279–283. https://doi.org/10.1249/JSR.0000000000000178
- Djuricić, I., & Calder, P. (2021). Beneficial Outcomes of Omega-6 and Omega-3 Polyunsaturated Fatty Acids on Human Health: An Update for 2021. Nutrients, 13. https://doi.org/10.3390/nu13072421
- Crescioli, C. (2020). Vitamin d merging into immune system-skeletal muscle network: effects on human health. Applied Sciences, 10(16), 5592
- Sarris, J., Mehta, B., Óvári, V., & Giménez, I. (2021). Potential mental and physical benefits of supplementation with a high-dose, B-complex multivitamin/mineral supplement: What is the evidence?. Nutricion hospitalaria. https://doi.org/10.20960/nh.03631
- Davies, R., Carson, B., & Jakeman, P. (2018). The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis. Nutrients, 10. https://doi.org/10.3390/nu10020221
- Bermúdez-Brito, M., Plaza-Díaz, J., Muñoz-Quezada, S., Gómez-Llorente, C., & Gil, Á. (2012). Probiotic Mechanisms of Action. Annals of Nutrition and Metabolism, 61, 160 - 174. https://doi.org/10.1159/000342079
- Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial. Proceedings of the Royal Society of London. Series B: Biological Sciences, 270(1529), 2147–2150. https://doi.org/10.1098/rspb.2003.2492
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