Good morning and happy Juneteenth! This holiday celebrates the day that the news of freedom reached the last group of enslaved people in the US, marking the end of a dark chapter of US history.

That got me thinking that one of the greatest freedoms we have is movement. What a great gift and privilege it is to move our bodies how we want, when we want, where we want. When any of those aspects of freedom of movement are taken from us, boy do we notice.

May you feel so free in your body and spirit today!

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💊 Sup with Supps??

Alright, alright. A year and a half in, I guess I’ll finally talk about supplements. People love to jump straight to supplements and skip over all the fundamentals.

Supplements are supplemental for a reason. They should only really be added on top of a solid baseline of healthy dietary, exercise, and lifestyle habits. They can confer some benefits, yes, but typically in the single-digit percentages. Don’t expect 2x performance, weight loss, etc. from supplements alone. 

Let’s frame this post in three parts: What supplements I currently take, what I think most people would probably benefit from taking, and (just for fun) what I’d take if I had the money. For each supplement, I’ll briefly explain the benefits, but understand that each one should warrant a much deeper dive than I can provide here. 

And I say it at the bottom of every newsletter, but I’ll say it louder here: I am not a medical professional and this is not medical advice! This is for entertainment and informational purposes only. Please consult with your doctor before making any changes.

What I take:

Morning:

• Berberine: known for its anti-inflammatory, lipid/cholesterol management, and pro-heart health properties.

• Caffeine: Typically in the form of coffee or one of the healthier energy drinks, for alertness and clarity.

Anytime:

• Protein: Not daily, but I sometimes add protein supplements like powders or bars to help reach my protein target goals and build muscle.

• Creatine: The most well-researched supplement. I take it for improved workout performance and potential brain health/cognitive benefits.

• Fiber: Typically in the form of either psyllium husk powder or a gummy, for improved gut health, digestion, and blood lipid management.

• Caffeine (again): Usually a second serving in the early afternoon for a boost. It can also boost exercise performance.

Evening:

• Ashwagandha: For its anti-inflammatory and sleep benefits.

• Magnesium: For muscle relaxation, electrolytes, and pro-sleep properties. The vast majority of Americans are deficient and can benefit.

Skincare: 

(Okay, so technically I don’t consume these orally, but they’re still supplemental things I put on my body and ultimately absorb.)

• Morning moisturizing cream with some azelaic acid, hyaluronic acid, niacinamide, and spf for skin hydration, fullness, and longevity.

• Evening under-eye and face creams with retinol, niacinamide, & hyaluronic acid for restoration, healing, and repair.

What I think most people would probably benefit from taking:

• Protein: (see above). If you can’t get ~1.6g/kg of your body weight per day from food alone, supplementing can help get you there.

• Creatine: (see above). One of the safest and most researched supps to boost your workouts.

• Magnesium (see above): Odds are, you’re deficient, and it can help you chill out!

• Omega-3 Fish Oil: Evidence is strong for improved heart and brain health.

• Vitamin D: If you’re not deficient, no need. But if, like many, you are, you can see great benefits all around, including muscle, bone, and skin health as well as energy.

• Fiber (if you’re not already eating enough): is great for your gut health and lipid management!

What I’d take if I could afford anything:

• AG1: Formerly aka Athletic Greens, this is probably the one wellness-y “green powder” supplement I’d trust the most. I’ve had it before for a month or two at a time when I got a discount. Frankly, I trust it most because my master’s thesis advisor (whom I really trust) joined their team and believes in them, and they are also sponsors of multiple of my most trusted podcasts, who also vouch for them. A great all-around multivitamin+.

• Timeline Nutrition Mitopure (Urolithin A): There’s some great emerging evidence for Urolithin A in rejuvenating mitochondrial health, which directly relates to energy, vitality, and cardiovascular exercise performance.

• Vitamin D and Omega-3 fish oil: For the reasons above. They’re not that expensive, but also just not a priority for me right now.

• Probiotics: I would take a third party-certified brand with solid research behind it (like Just Thrive Probiotics). There are tons of not-so-trustworthy brands that may not be very efficacious, but a high quality one can have great benefits. Instead, I just try to eat probiotic and prebiotic foods semi-regularly.

• Probably more fancy stuff I can’t think of but would be cool to try.

That’s all I’ve got for now! Remember, supplements are supplemental for a reason! You’ll notice this list is pretty short relative to everything that’s out there. There are other supplements that have benefits, for sure, but they are probably more situational than universal.

Everyone’s situation is different, and depending on your health, you may benefit (or not) from other supplements. Just please think critically and do it intelligently.

• Labdoor is one of my favorite resources to research supplement safety and quality! I use it before I buy most new supps.

Dive into some other Move to Improve articles on fitness and nutrition to be sure you’re getting the most bang for your buck and not skipping over the lowest-hanging fruit. Alright, enough analogies. Happy supplementing to all, and to all a good health!

✅ Take Action

Every newsletter's Take Action section will invite you to take small steps to improve your health. Recognizing that we all have different capabilities, I'll offer three different levels of action you can choose to take.

Level 1: I won’t even include supplements in this week’s Level 1. Exercise several times a week and eat mostly whole foods. That’s your 20% efforts for 80%+ results right away!

Level 2: Get some basic blood work done and consider adding some of the most common, most researched supplements into your regimen after consulting with a healthcare professional, and see what changes you notice.

Level 3: Go all in on supplements (with medical supervision) only after nailing other fundamentals. I’d suggest an extensive blood and biomarker panel, like what’s offered at Function Health, and experimenting with your clinician’s recommendations.

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✍️ Drew's Picks:

• Breathe: “Breathing is Easy. But We’re Doing It Wrong.” I’m always trying to breathe better. Crazy how we can learn bad habits around something so simple! Check this out to see how well you’re breathing.

• Eat clean: FINALLY the major publications are saying what we’ve said all along—When plant-based foods are ultra-processed, the health benefits disappear. The Washington Post gives a good breakdown here. Just because your vegan “cheddar” crackers and plant-based sausages are meatless doesn’t mean they’re healthier than alternatives!

If you’re off today, enjoy your holiday. Move freely, my friends! And please forward this newsletter to someone who you’ve talked about supplements with before.

As always, email me if you have any questions, comments, or hot takes!

Keep moving,

Drew

The content in Move to Improve is meant to be informative in nature, but it should not be taken as medical advice. It is always a good idea to consult with a trusted health professional before making any major lifestyle changes that could have a significant impact on your health. This is not a medical resource, and any opinions and articles are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional. Please think critically and take what I say with a grain of salt (aka don’t sue me).