This time trying to get more serious about my fitness and eating habits especially checking on my sugar intake and overall weight. While looking into supplements, I came across berberine.
I found this one and thought of giving it a try. Just started taking it so can't comment on how well this works
Would love to hear from people who actually used berberine.
Zinc: Whenever I wake up in the morning, the first thing I start with is zinc. It really improves your metabolism and It’s also involved in the enzymes that help your body process androgens. I use Zincovit for this and it has quite a good reviews.
Magnesium Bisglycinate: One of the best supplements for muscle recovery or I would only say recovery. It improves your sleep and overall body functions. Testosterone literally directly proportional to sleep. You can pick the best magnesium supplement out there. I am currently using Stack club.
Vitamin D3: Vitamin D3 and B12 should be declared as national deficiency of India. If you’re someone who doesn’t get much sunlight, Vitamin D is definitely worth paying attention to. Vitamin D is involved in hormone function, energy, mood and overall health. You can pair it with K2 that helps in absorption of D3. I specifically take weekly tablets, you can get liquid based D3 supplements as well. But make sure you check with your doctor before taking because not everybody has this deficiency.
Creatine Monohydrate: This one is probably the most straightforward. Creatine helps your muscles produce energy during training by replenishing phosphocreatine stores. It’s one of the most researched supplements for strength and performance, and you don’t need to overcomplicate it. You can pick any good brand like earlier. I used to take wellcore flavored creatine. It was good.
Vitamin B12: Vitamin B12: B12 is one of those vitamins you don’t really think about until your levels are low. I was also deficient, and after fixing it it helped me with tiredness and low energy. It’s not a direct testosterone booster, but having your B12 levels in a healthy range is important if you’re trying to get the basics right. I take Matilda ER to deal with B deficiencies.
Again make sure to check your level even if excess vitamins harm your body. If you are non veg probably you don’t even need to take supplements.
But supplements aren’t magic.
This is the part that gets ignored way too often.
You can take zinc, magnesium, Vitamin D, creatine or anything else, but if you’re sleeping 5 hours, barely training and eating like shit, don’t expect supplements to fix everything.
Sleep: Get your sleep right. Recovery and hormones depend on it.
Training: Lift consistently. You need the actual training stimulus if you want to get stronger and build muscle. If you can’t go to the gym atleast do walk, complete 10k steps.
Nutrition: Get enough protein, calories and micronutrients. Your diet still does most of the heavy lifting.
At the end of the day, it’s pretty simple: train properly, eat well, sleep enough, and use supplements to support the basics, not replace them.
Note: Do consult a physician before consuming these supplements.
19M, got a general health checkup
vitamin B12-- 170 (low) ,, ref range - (180-916) pg/mL
vitamin D ( 25-hydroxy) - 57 ng/mL ( normal)
CBC
Iron profile
Liver-related
Other
Would appreciate advice from anyone who has had similar results, especially regarding the high MCV + high iron/transferrin saturation + elevated bilirubin combination.
used chatgpt to summarize the report .
I’ve finally decided to properly get serious about fitness from tomorrow 😭( i know tomorrow never comes but this time im sure ill stay consistent ). Got my protein and carnitine, and even signed up for a new gym membership. Now I just need to make sure I actually stay consistent and don’t end up wasting everything after a few weeks ( cause ngl i have wasted my 3 months gym membership before )
What else do you guys think I should get, or should I just keep it simple and focus on my diet and workouts for now?