Kevin’s Supplement Rule Book

Supplementation is how we cover all of the bases nutritionally. Don’t eat fish? Buy some fish oil. Never go outside, or live in Alaska (I hear you can see Russia for there)? Take some Vitamin D. They are called, “supplements” because we are replacing something we are not getting naturally. Proper supplementation can significantly benefit your health and help you keep up when it comes to training your ass off.

(The whole cast of Fast Five endorses fish oil intake, that is how they stay focused when driving 200 mph)

I have some rules when it comes to talking about supplements with my clients, let’s review rule #1.

Always Have Your Supplements in Stock

“I stopped taking ‘x supplement’ because I ran out.”

This is a bullsh*t excuse. Especially in the age of They offer “Subscribe and Save” discounts for many of their groceries and supplements. Not only will they automatically send a new shipment every 1, 2, 3, or 6 months, they also give you a 15% discount on top of that.

Even the local Circle K carries fish oil:


Here are a few that I currently Subscribe to:
Pure Protein Ready to Drink Shakes
Carlson’s Fish Oil
Carlson’s Solar D Gems
Ito En Dark Green Tea
ABB Speed Stack (Kevin needs his caffeine)
Optimum Nutrition ZMA
Optimum Nutrition Multivitamin
Optimum Nutrition Creatine Monohydrate

Covers all of my bases plus a few extra grocery items to keep me happy. Again, these are automatically scheduled to arrive at my door before I need them based on my dosing rates.

Now for Rule #2:

Prioritize the Supplements That Enhance Your Health

You don’t need me to tell you that there is a new supplement each week that promises to maximize lean muscle mass and melt bodyfat, all while you continue to stuff your face. And I don’t think you need me to tell you that 99% of the supplements on the market are just about as effective as Eli Manning trying to throw the football to his teammates.

There are a few staples that are worth every penny bases on certain situations. Let’s take a look at a few of them.

Let’s get the easy ones out of the way:

  • Quality Multivitamin (see my list above)
  • Quality Fish Oil
  • Quality Vitamin D
  • Quality Creatine Monohydrate to get jacked like Gentilcore

Now for the situational supplements:

Greens Plus/Superfood: In an ideal world, we would eat a wide range of vegetables at every meal, but sadly the way the world is we are running from place to place gulping down a protein shake or some Greek yogurt and berries. These “greens” products just cover the bases and help us reek the benefits of a wide range of produce.


(Vegetables are the ultimate weapon against bad guys)

Caffeine: Caffeine is pretty awesome. It has been shown to improve performance and accelerate fat loss. Also it gives you energy when you need it. Just make sure you don’t turn into Jessie Spano before her big singing gig.


Probiotics: Is it just me or are more and more digestive disorders popping up among us humans? Greek yogurt has a decent amount of your intestines best friends, but if you suffer from digestion issues like gas and constipation (or just want to keep the plumbing in good shape), probiotics are an easy addition to your supplement regimen.

Are supplements the end all be all? No, you can get most of the benefits mentioned from whole food. But some of us just don’t have the schedule or lifestyle that would allow for such a clean diet. Hopefully this post will help you decided what you should spend your supplement budget on.

Did I miss something? Throw it in the comments!

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1 Response

  1. Glenn says:

    Hi Kevin, great post, I am always looking for info about supplements to avoid wasting money on ineffective products.

    I am wondering if you ever tried Udo’s Oil 3-6-9 Blend? My wife and I use it because she has a severe allergy to fish.

    4 supplements I didn’t see on your list that I use are BCAA (daily), Glutamine (when I know I’ve been overdoing it), B complex(daily) and Korean Red Ginseng (daily, new for me from Mens Health article).