Discover the top 9 supplements recommended by human performance scientist Andy Galpin for optimal gut, brain, and muscle health. Learn how these daily supplements can enhance your overall well-being!
A human performance scientist who has coached elite athletes and celebrities, including the LA Clippers and Travis Barker, shares the nine supplements he takes daily to optimize his health. Professor Andy Galpin, a kinesiology expert at California State University, Fullerton, emphasizes a holistic approach to health that includes regular movement, a diet rich in whole foods and high-quality protein, positive relationships, ample sunshine, and quality sleep. While he advocates for a healthy lifestyle as the ultimate goal, Galpin acknowledges that supplements can play a supportive role in enhancing performance and optimizing health.
Galpin’s approach is part of a broader trend called “Medicine 3.0,” where individuals personalize their health strategies to prevent disease and promote longevity. This may include supplements or medical treatments not yet backed by robust scientific evidence. Galpin himself conducts quarterly blood tests to tailor his supplement regimen based on his specific health needs and workout goals. He stresses that while supplements can be beneficial, they are not a cure-all and should be taken under professional guidance. Here are the nine supplements Galpin currently includes in his daily routine:
1. Multivitamin: Although some studies suggest multivitamins might be unnecessary for everyone, Galpin takes them as a cheap insurance policy to cover his basic nutritional needs, especially given his active lifestyle.
2. Fish Oil: Galpin consumes 4 grams of fish oil daily for brain health and to reduce inflammation. Fish oil is rich in omega-3 fatty acids, essential for brain function, growth, and reducing inflammation. These nutrients are critical for cardiovascular health and may also help reduce muscle soreness after workouts.
3. Creatine: He takes 7.5 grams of creatine each day. Creatine supports muscle mass and physical performance. It is stored in the muscles and brain and has been shown to enhance physical strength and possibly improve short-term memory and reasoning.
4. Collagen: To support joint health, Galpin takes collagen supplements before workouts. Collagen is a primary building block for skin, muscles, bones, and connective tissues. Some studies suggest collagen may aid in reducing muscle soreness and improving joint health.
5. Magnesium: Consuming 200 mg of magnesium daily, Galpin focuses on muscle health, recovery, and sleep. Magnesium is vital for over 300 biochemical reactions in the body, including protein synthesis, muscle and nerve function, and blood glucose control.
6. Rhodiola Rosea: Galpin takes 200 mg of Rhodiola Rosea for stress management and muscular endurance. This herb is considered an adaptogen, helping the body respond to stress and fatigue. Some studies suggest it can reduce stress-related symptoms and improve physical performance.
7. Green Tea Extract: With 225 mg of green tea extract daily, Galpin boosts his immune system. Green tea is rich in antioxidants that neutralize free radicals, supporting overall health and potentially reducing the risk of chronic diseases.
8. Vitamin D: Galpin consumes 5,000 International Units of vitamin D daily for muscle, brain, and gut health. Vitamin D is essential for calcium and phosphorus absorption, bone health, and immune function. It also plays a role in maintaining a healthy gut microbiome.
9. L-Glutamine: Taking 5 mg of L-Glutamine twice daily, Galpin supports his gut health and immune system. This amino acid is crucial for the energy needs of immune cells and helps maintain the integrity of the intestinal barrier.
Galpin’s regimen is tailored to his unique needs and goals, highlighting the importance of personalized health strategies. Always consult with a healthcare professional before starting any new supplement regimen to ensure it is appropriate for your individual health needs.