health & performance supplements for athletes
Support your training, optimize your hormones, and protect your long-term health with supplements that actually work. Cut through the noise of the supplement industry and invest in the few compounds backed by research and real-world results.
Our Philosophy on Supplements
Supplements are meant to supplement your program, not act as a substitute. The fitness industry is flooded with useless products marketed to people who are looking for a shortcut. Build your foundation first. Get your training, nutrition, and recovery habits in order before investing in a supplement regimen.
Health Over Hype
Choose supplements backed by peer-reviewed research, not influencer marketing. If it sounds too good to be true, it probably is. Stick with compounds that have a proven track record.
Supplements That Add Value
Supplements are only as good as the program it supports. Taking creatine alone won’t build muscle, but paired with solid training, nutrition and lifestyle habits, it can make a big difference.
Natural Hormone Optimization
For men over 30, supporting healthy hormone production becomes increasingly important. Prioritize vitamins, minerals, and herbal compounds that help your body do this naturally.
Quality and Transparency
Not all supplements are created equal. Look for transparent labels, clinically studied ingredients, and third-party testing. Cheap products often contain fillers or underdosed ingredients that deliver nothing.
Three Categories of Supplements to Consider
We organize supplements into three categories based on their purpose: Health, Testosterone Support, and Performance. Each one serves a different role in your overall program.
General Health
These are the foundation to better health and wellness. Health supplements fill nutritional gaps that are difficult to cover through diet alone, especially if you train hard and live an active lifestyle.
Fish Oil (Omega-3s)
Most people do not get enough omega-3 fatty acids from food alone. Fish oil supports heart health, reduces inflammation from training, and promotes brain function. Look for a product with a high concentration of EPA and DHA.
Multivitamin
A quality multivitamin acts as an insurance policy for your micronutrient intake. Even with a solid diet, it can be difficult to hit every vitamin and mineral your body needs on a daily basis. This is especially true if you are in a calorie deficit or following a restrictive eating plan.
Vitamin D
Vitamin D is one of the most important vitamins for overall health, yet many people are deficient. It plays a role in immune function, bone health, mood regulation, and testosterone production. If you spend most of your time indoors or live in a region with limited sunlight, supplementing with Vitamin D is a smart move.
Vitamin C
Supports immune function and acts as an antioxidant to help your body recover from the oxidative stress that comes with intense training. It is water-soluble, meaning your body does not store it, so consistent daily intake matters.
Testosterone Support
For men over 30, natural testosterone levels begin to decline. This affects muscle building, recovery, energy, mood, and overall quality of life. The following supplements can help support healthy testosterone production without resorting to synthetic hormones or anabolic androgens.
Zinc
Zinc is one of the most critical minerals for testosterone production. Many men are deficient, especially those who train hard and sweat frequently. Zinc also supports immune function, protein synthesis, and cell repair.
Magnesium
Magnesium plays a role in hundreds of biochemical reactions in the body, including muscle function, sleep quality, and hormone regulation. Research shows that magnesium supplementation can support healthy testosterone levels, particularly in men who are active.
Ashwagandha (KSM-66)
Ashwagandha is an adaptogenic herb with a long history in Ayurvedic medicine. Clinical studies have shown that it can reduce stress and cortisol levels, improve testosterone in men, support muscle strength and recovery, enhance sleep quality, and increase energy and vitality.
Learn more about Ashwagandha benefits for men >
Tongkat Ali
Tongkat Ali is an herbal supplement that may support testosterone and overall male vitality. While the research is still developing compared to Ashwagandha, many men report positive effects on energy, mood, and performance. Consider cycling on and off rather than taking it indefinitely, and avoid stacking too many compounds at once.
Disclaimer: Ashwagandha and Tongkat Ali are herbal supplements that are not FDA approved. Always talk with your doctor before starting any new supplement.
Performance Supplements
Performance supplements are used on training days to help you get more out of your workouts. These are the supplements that directly impact what happens in the gym.
Creatine Monohydrate
Creatine is the most widely researched supplement on the market. It is legal at every level of competition and has been clinically proven to help athletes perform better. When you take creatine, it gets stored in your muscles and used as energy during quick bursts of high intensity exercise, like lifting weights.
Whey Protein
Whey protein is a convenient, fast-digesting way to hit your daily protein targets when whole food meals are not practical. It is not a replacement for real food. Prioritize meat, eggs, and fish first, then use whey protein to fill in the gaps. Look for grass-fed options with minimal additives.
Pre Workout
Pre workout supplements can boost energy, focus, and blood flow during training. If you use stimulant-based pre workouts, you may want to consider cycling off every two months for at least two weeks to reset your tolerance. If you train at night, opt for stimulant-free options to protect your sleep quality.
Supplements For Professionals Over 30
After 30, your supplement strategy should shift to support the natural changes happening in your body. Recovery takes longer, hormone production declines, and the margin for error in your health habits gets smaller. Learn which supplements are geared towards helping you in all areas of life.
A Note on Staying "Natural"
The word “natural” is in quotation marks for a reason. Many supplements are not really natural since they’re artificially made. Staying natural simply means not using steroids or other androgenic substances, growth hormone, SARMs, etc.
If you have made the decision to stay natural, the supplements on this page can help support that goal. They provide vitamins, minerals, and compounds that you may be lacking, and they can enhance your results when everything else is already in place.
Considering Supplements?
Before heading to the supplement shop, have a plan. Supplements can make a real difference when they are added to a solid program. Let’s work on building your foundation first, then discuss which supplements to add for better results.