Getting older doesn’t mean slowing down. I’m over 50 now, but I often feel sharper, stronger, and more energetic than people half my age. The secret isn’t magic, and it’s not some complicated health routine either. It comes down to a few simple habits that I’ve stuck with for years. The biggest one is making sure my body has the right fuel to work at its best.
But here’s the truth. Supplements aren’t shortcuts. They don’t replace good sleep, healthy food, or moving your body. What they do is give you that little extra boost so you can recover faster, stay focused longer, and feel good day after day. I’ve tested a lot over the years, but these five are the ones I keep going back to. And honestly, they’re the reason I can still keep up with (and often outperform) people who are 25.
Before we dive into the supplements, let’s start with the cheapest superpower of all.
Start with Water
When you wake up, your body is dry because you haven’t had a sip of water all night. Many times, what feels like hunger in the morning is actually just thirst. That’s why the very first thing I do is drink a glass of water. About 250 ml or 8.5 oz. You can add lemon or a pinch of salt if you like, but the key is to refill before you reach for coffee.
Now about coffee. Your body has its own natural “wake-up juice” called cortisol. It works best when you wait about 90 minutes before having caffeine. If you drink coffee too early, it can actually make you feel more tired later on. I used to chug coffee as soon as I woke up and couldn’t figure out why I crashed. Once I started waiting, my energy stayed steady and smooth all day.
If you do nothing else, just remember this. Water first.
Supplement 1: Creatine
Creatine is like the Toyota Corolla of supplements. Simple, reliable, and effective. It’s one of the most researched supplements out there and has been proven to help with strength, recovery, and endurance.
For me, creatine also helps with focus and mood. It gives your brain cells more efficient energy, which means clearer thinking and a more positive outlook. I take it anytime during the day with water or juice. Timing doesn’t matter. What matters is consistency.
Supplement 2: Ashwagandha
Ashwagandha is what I use when I want to feel calmer and recover faster. It’s an adaptogen, which means it helps your body handle stress. For me, it improves mood, helps me relax at night, and makes workouts easier to recover from. Even big names like Arnold Schwarzenegger recommend it for recovery.
I take mine with lunch.
Supplement 3: Magnesium Glycinate
Magnesium comes in many forms, but magnesium glycinate is my go-to. It’s easy for the body to absorb and helps reduce muscle soreness. On tough training days, it makes a huge difference for my recovery.
I also take this one with lunch.
Supplement 4: Omega-3 Fish Oil
I don’t eat fish. So omega-3 supplements are my backup plan. They’re great for heart health, joint health, brain function, and keeping inflammation low. If you eat fatty fish like salmon or mackerel a few times a week, you might not need this. But since I don’t, I take it with dinner.
Supplement 5: Greens Powder (Optional)
After water, I sometimes add a scoop of greens powder. I like AG1 because it tastes good and has a huge list of nutrients. But honestly, it’s not required. It’s expensive, and there are cheaper options out there. If you already eat lots of colorful fruits and vegetables, you may not need it at all.
How to Start Without Overwhelm?
Here’s a simple 10-day plan you can try.
- Days 1 to 3: Drink water first thing every morning.
- Days 4 to 6: Keep the water and add creatine once a day.
- Days 7 to 8: Add magnesium glycinate and ashwagandha.
- Days 9 to 10: Add greens powder only if you don’t eat enough produce, and omega-3 only if you rarely eat fish.
Track one thing that matters to you. It could be sleep, mood, soreness, or energy during workouts. If a supplement doesn’t help, drop it.
Commonly Asked Questions
Do I need AG1 specifically
No. It’s convenient, but not magic. Cheaper greens powders work too.
Is creatine safe
Yes. It’s one of the most studied supplements in the world. Stick with creatine monohydrate and stay hydrated.
Why magnesium glycinate
It helps with recovery better than most other forms of magnesium.
Do I need to take them forever
You can. Creatine is safe long-term. Ashwagandha can be cycled if you like. Omega-3 depends on your diet. Greens depend on how many fruits and vegetables you eat.
What’s a nootropic
It’s something that helps your brain use energy better. It’s not a superpower, but it can make your focus sharper and your mind clearer.
Final Thoughts
Supplements are not magic. They won’t fix bad sleep or a junk food diet. But when you’ve got the basics covered, they can give you an edge. For me, that means water first thing in the morning, maybe a scoop of greens, creatine for strength, magnesium for recovery, ashwagandha for balance, and omega-3 because I don’t eat fish.
I like to think of it this way. I’m investing in my future self. The small choices I make now help me feel good not just today, but years from now too. Keep it simple, stay consistent, and focus on what makes you feel your best.
