In recent months I switched up my supplement intake as a long term experiment.
- I will first note one item hasn’t changed: I’m still taking my usual Cal/Mag/D3 supplement each day with K2.
- After reading up on issues with Vitamin K2 MK-7 being made with soy and that nutrient’s detrimental effects on male hormones… I decided to try an MK-4 K2 supplement instead for a while.
- After reading up on concerns about the common rancidity of oils used in Omega 3 pill supplements, I decided to stop taking Omega 3 entirely for a while, relying on diet for Omega 3 oils. I stepped up my consumption of wild sardines, which it turns out are a substantial Omega 3 source and a relatively close competitor in that regard with wild salmon.
- I swapped out my one a day multivitamin for Hammer Nutrition’s Premium Insurance Caps, but instead of taking the full multi-pill dose I’ve taken 1-2 a day and counted on an improved whole food diet to provide needed nutrients.
- I cannot mention the use of Hammer supplements without referencing the 2008 situation where several athletes claimed to tie back their positive doping tests to Hammer’s Endurolytes (a product I don’t use, BTW). The suit quietly petered out and was likely settled, and was also the only instance of Hammer being accused of containing banned substances. Some have also fundamentally questioned the accusations, alleging Hammer was not the source and possibly just a legal scapegoat for unrelated indiscretions. And all that was 13 years ago, with no reported instances since. Basically, I’m not worried.
All that said, I also during these recent months took a few other Hammer supplements:
- The Tissue Rejuvenator, a more bioavailable and comprehensive form of the traditional glucosamine and condroitin, the supplement that help maintain joints, tendons and cartilage. Rejuvenator seeks to promote better recovery in your tissues, and while typically advised for injuries you can generally take it as a preventative.
- The Race Caps Supreme, a mix of CoQ10 and vitamin E plus other vitamins to help your heart and improve running performance. I took it generally in the early going for a couple weeks, but now only take one occasionally and before tougher workouts.
- The Mito Caps, a vitamin mix designed to promote recovery and building of your body’s aerobic powerhouses, the mitochondria. These have to be refrigerated, so it’s harder for me to remember to use them because they’re off the counter and out of sight. But like the Race Caps I take one occasionally and before tougher workouts, but also after many workouts.
- In all these cases the recommended full dosage is several pills, but I typically only take one pill at a time, given I only want these to supplement my natural effort and recovery rather than drive it as others generally use it.
- I did maintain some supply of my one a day, Omega 3 caps, and my old MK7 for occasional control doses, in case these switches ended up being bad decisions that deprived me.
For what it’s worth, my training has made reasonable progress, but given its challenges plus life stresses, and what training progress I expected to make from training recovery and improved nutrition, it’s hard to tell how much the supplements have or haven’t benefitted me. I realize a lot of this is likely confounding, but I’m trusting my observations in moving ahead.
These weren’t cheap purchases, so I did want to make a firm decision on whether or not I’d continue using them regularly. Here’s what I’ve concluded after 3+ months of regular use.
- I probably will switch back to my old one-a-day multivitamin before the Premium Caps are exhausted, though I’ll take the multi separately in the morning rather than at night with my other supplements. I suspect that previously taking the one a day at night unduly spiked hormone production that was keeping me awake, not to mention being at rest may have caused more of it to get excreted unused than if I take it in the morning and move throughout my day. My occasional doses during this time have all been in the morning, and I’ve noticed fewer issues with better energy overall.
- After not touching the stuff for a while beforehand… I have noticed no ill effects when dosing Omega 3, and if the rancidity concern was legit I think I would have noticed after doing so. So I think I will go back to dosing Omega 3, at least if I know I haven’t eaten sardines/salmon, or I think I’m sore enough during training to need the extra anti-inflammatory boost.
- I noticed a somewhat quicker recovery day-over-day from my longer/harder workouts when dosing with the Race Caps and Mito Caps. So I may keep a supply of those on hand for the time being. I don’t want to lean on them for all key workouts, so I’ll probably go in-and-out with using one or both of them over time to note any differences in results.
- I have decided that the issues with taking MK7 are worth the benefits, and will go back. The MK4 was a bit cumbersome to take (there are few varieties available, and you have to dissolve it under your tongue), and further research has confirmed my original belief that it’s not as bioavailable as MK7.
- I do get sore more often… but realize I’m also training more and harder than I have in the last previous couple years. So I can’t necessarily say the new supplements didn’t help me, nor necessarily say that removing the Omega 3’s hurt me. I will continue to monitor this as I make adjustments and resume taking Omega 3 regularly.
Ultimately, it would be great if my diet was clean and robust enough that taking supplements beyond an occasional pill here or there wasn’t necessary. Until I get there, I’ll continue to work on what supplements I take and where.
I also wouldn’t go out of my way to recommend any or all of these supplements. Your diet remains most important, and any supplements most take should be broad and bioavailable, like multivitamins and regular vitamin supplements. I’m taking these with specific improvements and goals in mind, and as I’ve implied the results were largely inconclusive and slight.