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supplements ranking essential vs optional:
essential (everyone benefit):
1. creatine monohydrate
2. whey protein
3. vitamin D3 + K2
4. omega 3
5. magnesium glycinate
optional (situational):
6. caffeine (pre-workout)
7. L-citrulline (pump)
8. ashwagandha (cortisol)
9. zinc (deficient)
10. melatonin (sleep)
yo essentials siempre. optionals según fase.
essential (everyone benefit):
1. creatine monohydrate
2. whey protein
3. vitamin D3 + K2
4. omega 3
5. magnesium glycinate
optional (situational):
6. caffeine (pre-workout)
7. L-citrulline (pump)
8. ashwagandha (cortisol)
9. zinc (deficient)
10. melatonin (sleep)
yo essentials siempre. optionals según fase.