46-year-old fitness trainer shares 8 daily supplements to stay lean, energetic and healthy; reveals 1 ‘game changer’

Supplements help individuals meet nutritional deficiencies especially as one ages. Dan Go shares which one should be included in regular diet.

To stay healthy, it is important to ensure that one gets the required amount of micro and macronutrients as part of their daily diet. In case one or more such nutrients are found lacking, supplements help fulfil the nutritional goals.

Taking to X on March 31, 46-year-old fitness trainer Dan Go shared a list of eight supplements that he takes every day that help him stay “lean, energetic, and healthy.” He also shared how he takes them and how they individually benefit his health. The list is as follows.

1. Creatine monohydrate

According to Dan, creatine monohydrate is “one of the most studied supplements on the planet” and the one he would choose above all others. It helps build muscles, boost brain function and improve recovery. “I take 10 to 15 grams daily mixed with water,” shared the fitness trainer.

2. Vitamin D3 and K2

“Most people are deficient in D3 and don't even know it,” claimed Dan. “It supports immunity, mood, and bone health. K2 makes sure the calcium goes to your bones, not your arteries.” He revealed that he takes 6000 IU of D3 with 100mcg of K2 every day to counteract not getting enough exposure to sunlight.

3. Omega-3 fish oil

Dan noted that the right kind of fat is essential for the brain, as it is composed of 60 percent fat. Omega-3 fatty acids, he noted, “reduce inflammation, support heart health, and improve cognitive function.”

While fatty fish is a good natural source, Dan chooses to take two to three grams of combined EPA/DHA (eicosapentaenoic acid/docosahexaenoic acid) per day. “Look for a brand that's third-party tested,” he added.

4. Psyllium husk

While psyllium husk is a supplement that most people skip, Dan considers it to be an absolute game-changer and takes five grams daily with his breakfast. “It's a soluble fibre that feeds your gut bacteria, lowers cholesterol, and keeps you regular,” noted the fitness trainer.

5. Magnesium glycinate

“Magnesium controls over 300 enzyme reactions in the body, and around 75 percent of adults are deficient in it,” observed Dan. “Glycinate is the form best absorbed and easiest on your stomach.” He revealed taking 400mg before bed, which he insisted “noticeably” improved his sleep.

6. L-Theanine

Dan described the supplement, saying, “It's an amino acid found in green tea that reduces anxiety without drowsiness. Pair it with coffee, and you get focus without the jitters.” He noted taking 200 to 400mg with his first cup in the morning.

7. CoQ10

The cells need CoQ10 to produce energy and its level drop as one ages, explained Dan. The supplement supports heart health, reduces oxidative stress, and improves exercise performance. The fitness trainer personally takes “200mg daily with a meal that contains fat for better absorption.”

8. Whey protein

“This is my insurance plan to get enough protein. Most people don't eat enough protein, and whey is the fastest way to close the gap,” expressed Dan, sharing that he opts for 0.8 to one gram of protein per pound of bodyweight.

“The key is consistency, not complexity,” observed the fitness trainer in the end.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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