Omega-3 fatty acids, notably EPA, play a vital role in maintaining both physical and mental health. Common dietary sources include fatty fish, krill, and certain algae, yet most people do not consume sufficient amounts through diet alone.

For those who find it challenging to meet daily needs, supplementation becomes a practical alternative. Studies have shown that adequate omega-3 intake supports mood regulation, potentially offsetting depression, and enhancing overall emotional well-being. Furthermore, these fatty acids are crucial in minimizing inflammatory responses and promoting cardiovascular health.

To reach optimal levels, many choose to supplement with fish oil, aiming for a daily intake of 1 to 2 grams of EPA. Various products, from capsules to flavored liquids, provide these omega-3s. Choosing a reputable brand is essential, especially one that offers a pleasant taste, like lemon, to offset the fishy flavor.

Creatine supplementation is recognized for its performance-enhancing benefits across physical and cognitive activities.

Dosage should be tailored to body weight to maximize effectiveness. Individuals weighing between 185 and 250 pounds may find 10 grams to be optimal, whereas those weighing less may benefit more from 5 grams daily. Contrary to past beliefs, loading phases are unnecessary; a consistent daily dose suffices.

Rhodiola rosea, known as a cortisol modulator, can help manage stress effectively, facilitating recovery after intense workouts.

The supplementation of rhodiola rosea is growing in popularity due to research indicating its efficacy in reducing perceived fatigue during high-intensity training. Users report that pre-exercise consumption enhances their ability to exert more effort with less fatigue.

Common doses range from 100 to 200 milligrams, taken shortly before exercise. It is advisable to start with the lowest effective dose to minimize cost and potential waste. Many find no additional benefit from higher doses within this range.