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Take This Blue Pill First

Before you take any red pills.

Matthew Fried

Nov 8

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If you walk into a supplement aisle or store you’ll get dizzy.

(Yes, those still exist.)

If you start virtually looking around at ‘what supplements to take’, you’ll quickly feel just as overwhelmed.

And if you dive down the rabbit hole of every supplement that’s recommended on a podcast or social media post, well, you’re going to feel a bit like Alice.

Here’s my ‘blue pill’ approach to this:

Data First

The first and foremost kinds of supplements to consider, before you consider any others, are those for which you have actual data indicating a deficiency or need.

The best kind of data is from bloodwork, lab tests, or a doctor.

The good news is that these days you can get all kinds of custom blood panels beyond the standard annual checkup, if you are inclined to.

Data could also be subjective; more on that below.

Lifestyle Second

After that, I rarely recommend any other supplementation if the person’s nutrition, exercise, and sleep habits are not consistent.

If you haven’t put in the effort to eat more fruits & vegetables, move your body every day, and get adequate rest, then taking magnesium to sleep better is not going to solve your problems.

Efficacy Third

Beyond the above, if you’re doing those things then yes, there’s a place, potentially to consider other supplements.

I take a few: fish oil, creatine, apple cider vinegar.

It depends on:

Why / what is your goal?
What is the body of evidence for the efficacy (effectiveness) of that supplement.
What is the cost? (Important - these can get expensive.)
Are there any risks? (Including in relation to any other supplements you take.)

My favorite independent website for evaluating the body of work on supplements is Examine.

They do a really great job of breaking down how likely (or not) you are to get a positive result.

Wake Up!

That’s it for today’s overview on supplements - if you have specific questions, hit reply & ask!

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