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Daily Basics — Creatine, Vitamin D3 (per labs), Foundational Micros
A minimal, proven stack to support performance and recovery—no frills. Keep dosing simple, tie it to meals, and rely on labs for vitamin D decisions.
1) Creatine Monohydrate
- Dose: 3–5 g/day. Loading is optional; steady daily intake saturates in ~3–4 weeks.
- Timing: any time; many prefer with a carb-containing meal or post-training.
- Form: plain monohydrate (Creapure® or equivalent). Mix with water or yogurt.
- Benefits: high-energy phosphate recycling, power output, possible cognitive support.
Hydration: drink water regularly; creatine draws some water into muscle.
2) Vitamin D3 — Lab-Guided
- Check labs (25-OH vitamin D) before supplementing and every ~3–6 months when adjusting.
- Common maintenance: 1000–2000 IU/day with a fatty meal, if labs are low-normal and clinician agrees.
- Personalization: body size, latitude, sun exposure, and baseline levels change needs substantially.
Safety: avoid long-term high doses without medical supervision. Fat-soluble vitamins can accumulate.
3) Foundational Micros (Food-First)
| Category | Targets | Easy Sources |
|---|---|---|
| Minerals | Magnesium, potassium, zinc, iron (if deficient) | Nuts/legumes, potatoes/bananas, dairy, red meat/shellfish (per labs) |
| Vitamins | B-complex, C, K, A | Whole grains, citrus/berries, leafy greens, eggs/dairy |
| Omega-3 | EPA/DHA | Fatty fish 2–3×/week or fish-oil per inflammation guide |
Multivitamin? Optional light-dose multi can backstop gaps; avoid megadoses unless prescribed.
4) How to Make It a Habit
- Put creatine scoop in the coffee/tea area or next to shaker—make it visible.
- Pair vitamin D with the same daily meal.
- Prep a weekly fish plan (e.g., salmon Tues/Sat) to cover omega-3s without thinking.
5) Safety Notes
- Creatine: generally safe in healthy adults; if you have kidney disease or are on related meds, consult a clinician.
- Vitamin D: lab-guided only; interacts with certain meds and conditions (e.g., hypercalcemia).
- Micros: iron/zinc supplements can interact with antibiotics—time doses apart per pharmacist guidance.
Disclaimer: Educational content only; not medical advice.
Updated: · Category: Supplements
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