Meet all RDAs with just a variety of whole quality foods before adding supplements, get more calcium (or magnesium) than phosphorus, and ensure sufficient quality sleep (ZMA, melatonin, blocker glasses, etc). Maybe 20-30 minutes HIIT/lifting every other day.
Everything else is based on genetics (testing results run through interpreter sites).
Vitamin D3 (+ K2) is a common issue. Can also get via special light. Serum 25(OH)D in the 40s (ng/mL) if not doing anything special or to the top of range (~100 ng/mL).
Second is magnesium (at least 1:2 with calcium or 10 mg/kg overall, whichever is greater).
AOR Ortho-Core is great. Same with Thorne, Naturelo, and Life Extension.
I try to focus on getting my vitamins from actual foods when possible. I try to only supplement with protein (Orgain powder) for weightlifting, and vitamin d due to inside lifestyle. The biggest benefits from sticking to "real" foods is that it helps keep my caloric intake down while still staying full, still struggling with that though.
Meet all RDAs with just a variety of whole quality foods before adding supplements, get more calcium (or magnesium) than phosphorus, and ensure sufficient quality sleep (ZMA, melatonin, blocker glasses, etc). Maybe 20-30 minutes HIIT/lifting every other day.
Everything else is based on genetics (testing results run through interpreter sites).
Vitamin D3 (+ K2) is a common issue. Can also get via special light. Serum 25(OH)D in the 40s (ng/mL) if not doing anything special or to the top of range (~100 ng/mL).
Second is magnesium (at least 1:2 with calcium or 10 mg/kg overall, whichever is greater).
AOR Ortho-Core is great. Same with Thorne, Naturelo, and Life Extension.