When it comes to achieving long-term health, improved performance, and enhanced recovery, supplements can fill critical gaps in your diet and lifestyle. But with thousands of products flooding the market, it's easy to get overwhelmed and waste money on unnecessary or ineffective ones.

At Ascend Performance, we focus on foundational health first—what supports energy, hormone balance, recovery, and longevity. Here are the essential supplements we recommend for nearly every client (with some individual variation based on blood work and lifestyle):

1. Magnesium

Why it matters:
Most people are deficient, especially active individuals. Magnesium supports nervous system regulation, sleep quality, muscle recovery, and insulin sensitivity.

Best form: Magnesium glycinate or magnesium threonate (for brain and sleep support).
Dose: 300–500mg before bed.

2. Omega-3 Fish Oil

Why it matters:
Omega-3s are anti-inflammatory and support brain health, heart health, joint function, and recovery.

Look for: High EPA and DHA content (at least 1000mg combined per day).
Dose: 2–3g daily, depending on dietary intake of fatty fish.

3. Vitamin D3 + K2

Why it matters:
Crucial for hormone regulation, immunity, mood, and bone health—especially if you're not getting much sun exposure.

Look for: D3 paired with K2 (MK-7) to support calcium metabolism.
Dose: 2000–4000 IU D3 daily depending on blood levels (test first!).

4. Zinc

Why it matters:
Zinc supports immune health, skin quality, testosterone production, and enzyme function. It’s often depleted in athletes and those under stress.

Best form: Zinc picolinate or bisglycinate.
Dose: 15–30mg daily, ideally taken with food.

5. Creatine Monohydrate

Why it matters:
Not just for lifters. Creatine supports strength, brain health, recovery, and muscle energy across all ages.

Best form: Pure creatine monohydrate (Creapure is a trusted brand).
Dose: 3–5g daily, no loading needed.

6. Probiotic or Digestive Support

Why it matters:
Digestive health is the foundation of nutrient absorption, immune function, and even mental clarity. A high-quality probiotic or digestive enzyme can assist if symptoms like bloating, gas, or poor recovery are present.

Look for: Clinically backed strains like Lactobacillus and Bifidobacterium, or a full-spectrum enzyme with protease, lipase, and amylase.
Dose: As directed, often taken with meals.

7. Electrolytes

Why it matters:
If you train hard, sweat a lot, or follow a low-carb diet, you’ll benefit from added electrolytes—especially sodium, potassium, and magnesium.

Look for: Low sugar, high sodium formulas like LMNT or home-blended sea salt + potassium powder.
Dose: 1–2 servings per day depending on sweat and fluid loss.

Final Thoughts

Supplements are just that—supplementary to a solid foundation of real food, training, recovery, and lifestyle habits. But when used properly, these essential supplements can bridge key nutrient gaps, optimize performance, and enhance recovery.

At Ascend Performance, we tailor recommendations based on your blood markers, lifestyle, training volume, and goals. If you're unsure what you need, book a consult with your coach and we’ll help you build your stack the smart way.

Ready to take your health to the next level?
Let’s review your current routine and upgrade your essentials.

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