Over the years, my supplements changed as I learned more about such things. Now and then, I discovered new research showed something I was taking was less effective, or had undesirable side-effects, so I dropped those.
My current stack is based on research studies I’ve read — and I have to point out these are things I think useful for me and what I’m trying to do, and not for everybody. For instance, creatine seems to be helpful for almost everybody; HMB seems to work, to a degree, for old folks, or people with muscle-wasting illnesses, but not younger and healthy people.
Some of the elements can be gotten in sufficient quantity through a healthy diet, some are more useful for offsetting deficiencies in food-sources. A couple of these below were recommended by my doctors.
Vitamins:
Daily multiple
Areds 2
C
D3
Muscle maintenance:
Creatine
HMB
Other:
low-dose Lithium
low-dose Melatonin
low-dose aspirin
Considering adding:
NMN
Nattokinase
If I elect to add nattokinase, I’ll stop the low-dose aspirin, since both are blood-thinners. Still reading studies on these. Not sure the jury is in on D3's blood-thinning effects at normal doses.
If you are thinking about adding any supplements, two things: 1) Check with your PCP — some supplements can interact with prescribed medications. 2) go online and read legitimate studies. Find these by using the name, then add “research.” This will bring up medical studies, pop-science sites, and folks selling things. Mostly ignore the latter two. See what a supplement will, won't, or might do, and the safety thereof.
An example: “HMB research” shows as the top-five sites on DuckDuckGo, as of now:
The American Journal of Clinical Nutrition
Healthline
myHMB
PubMed
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