7 Supplements That Need To Be Taken Daily For Maximum Benefits

Here are 7 supplements you need or should be taking everyday for maximum benefits

First up, creatine monohydrate. One of the safest and most effective supplements that increases muscle strength, power, endurance, and recovery. 3-5 grams daily and you’ll start to notice a difference in 20-30 days.

Next, Beta Alanine. Beta Alanine saturates muscle carnosine stores which in turn buffers muscle acidity as exercise intensity increases. Here you’re aiming for 3.2 grams daily and benefits will be felt in approximately 28 days.

These next five have some acute benefits but they work better when taken daily.

Let’s start with sodium bicarbonate. Like beta alanine sodium bicarbonate helps buffers muscle acidity helping you to push harder for longer. Dosage wise we’re looking at 0.4 to 0.5 grams per kilogram body weight daily.The only downside is some people might have an accident in their underpants when taking sodium bicarbonate. If this happens to you, you can try taking sodium citrate instead.

Next let’s look at Beetroot Juice. Beetroot juice increases nitric oxide in the body and lowers the oxygen cost or exercise which is just a fancy way of saying exercise feels easier at harder efforts. Here you want 500ml, or about 2 cups, of beetroot juice daily. Don’t even consider a beetroot powder as most don’t even come close to an effective dose to have any benefits.

Moving on we come to Peak O2, which is a blend of mushrooms that have been shown to support ATP production, promote oxygen consumption during exercise, increase time to fatigue, and improve peak power output. Take 1 to 4 grams daily.

Last but not least are the adaptogens Ashwagandha and Rhodiola. Both these supplements work by reducing cortisol, stress, and fatigue while having some nice performance enhancing benefits. For Ashwagandha, depending on the extract, take 120-600 mg daily. For Rhodiola shoot for 50 to 680 mg daily.