2 Supplements You Might Need 100%

An annoying thought, isn’t it?

You are devouring calisthenics supplements, one after the other.

You are pushing yourself every day, yet you can’t help but wonder if you’ll ever really start feeling better about yourself.

When will that moment finally come?


You are checking off all the boxes.

Eating healthy foods, sleeping as good as you can, replacing your complaining attitude for a positive one.

But you still seem to feel like crap.

You feel disappointed once again, looking for the ‘next new’ thing that will do it for you, why shouldn’t you?


Good question. I can give you a few strings to pull on and to experiment with.

But the reality is that something as simple as a shirt is made of millions of strings.

Let alone the human body.


There are however a few big strings that everyone needs to pull to see what happens.

Dealing with your ‘nutritional deficiencies’ is a HUGE one in this case.

You might not know this, but more than 50% of people is deficient in anyone of these nutrients.

In some countries even more.

Here is a short list of highly common deficiencies, how many might you be suffering from?


FREE Supplement Checklist: Click here to get the supplement checklist for beginners and discover which 2 additional supplements I recommend next to the ones mentioned in this post.



The 2 Major Deficiencies


I’m still a firm believer in the idea that if you can get your nutrients from real foods, that’s the best possible way to obtain them.

Secondly, keep in mind that a ‘supplement’ is never a substitute for a natural source of the same nutrient.

Unfortunately certain nutrients are missing not just in our food chain, but also due to geographical differences.


There are 2 major documented deficiencies in most of the Western World: Magnesium and Vitamin D.

Being deficient in any of these 2 ‘nutrients’ might lead to a HUGE cascading effect of detrimental hormonal imbalances ranging from insomnia to depression to lower muscle construction to higher levels of body fat.

Deficiencies in any of these should therefore not be taken lightly.


You might do everything perfectly, but still feel lethargic, demotivated or unhappy.

This might be one of the major reasons.

Or perhaps you are looking for a little extra boost.


I however recommend you to be conservative in your dosages, more does not equal better.

When in doubt, make sure to contact a professional prior to using any of these supplements.

Let’s look at why you need these nutrients and how they can benefit your calisthenics results.





Magnesium Deficiency


Magnesium is an essential mineral in your body.

It plays a huge role in the health of your body and brain.

Accounting for more than 600 reactions (1).


Unfortunately studies suggest that more that about 50% of people are deficient in magnesium (2).

The main issue being soil depletion due to the high intensity of agriculture (34).

No matter how good your diet, you are most likely lacking magnesium.


Why should you consume extra magnesium?

It boosts exercise performance (5, 6).

Speeds up recovery, aids against depression (7).

Improves sleep quality and much, much more…(8).

If there is any supplement you are considering magnesium should be the first, second and third on the list.


Dosage recommendation: 400mg daily of ‘chelated magnesium’ (glycinate), 200mg after waking up and 200mg prior to sleeping, but dosages might differ depending on your deficiency. DO NOT take oxide or citrate, these work laxative and have very bad absorption rates. I’ve personally had a great experience with Doctor’s Best Chelated Magnesium.





Vitamin D Deficiency


Vitamin D is produced when your skin is exposed to the sun.

Unfortunately you cannot ask the sun to come out when you have low levels of vitamin D and are living in a country that spends most of it’s time covered in clouds.

Vitamin D and magnesium have a close relationship, because the former needs the latter.

It is therefore not recommended to take vitamin D without magnesium.


In most ‘developed’ countries the exposure to the sun is simply too low for you to get adequate amounts of vitamin D.

Therefore making deficiency an extremely common (9, 10).

People with highly pigmented skin in the US were even considered deficient in 81% of the cases.

The issue however is that this vitamin receptors are nearly present in every single cell of your body (11, 12).


Know that ‘re-energizing’ feeling you experience when you finally see some sunlight after months of rain and cold?

The available studies show that this feeling is linked to a wide range of effects, vitamin D intake increases strength, has shown to reduce depression, overall mortality and much more…(13, 14, 15).

And a few review papers which recognize accumulating evidence supporting the relationship between Vitamin D and overall athletic performance (16, 17, 18).

The general idea being that if you have too little sunlight, you are seriously hindering ‘processes’ which benefit your levels of strength and overall development.


Are you getting at least 20 minutes of sunshine a day?

Clearly if you have plenty of sunshine daily, you will not need an extra vitamin D supplement.

If you don’t, there are a lot of benefits from supplementing with some sunshine.


Dosage recommendation: Maximum of 4000IU of D3 depending on your deficiency, after waking up, but depending on your skin color and country this might differ. I personally recommend the lower 1000 IU dosage Dr’s Best Vitamin D3 which is filled with olive oil to start with.



Start Pulling On The Right Strings


After reading through these deficiencies, you might realise that despite your best efforts you might have been fighting a lost war.

But you haven’t.

You are just one more step closer to discovering what your body really needs.


It’s not a coincidence that you are reading this right now. You are on the road to discovery.

You live and you learn.

If you feel like you might have some of these deficiencies, it just means that you have a huge ‘bucket of untapped’ potential at your disposal.

Try these supplements, they might change how you feel, sleep, recover and improve.

No strings attached.


Beast mode ON!


Now I’d like to hear from you:

Did you like this post?

Or maybe you have a question.

Either way, leave a quick comment below right now.




8 thoughts on “2 Supplements You Might Need 100%

  1. Hi Rich,

    Interesting piece. I already take some protein post workout but never really looked into the minerals, although I have heard about it earlier.
    Do you have a brand or site where to buy the magnesium that you advice?


    1. Hey Rob,

      Great question!

      Magnesium is a big one, I’ve seen a lot of benefits in the people close to me including myself who have added it to their daily nutrients. Better sleep and much faster recovery amongst many other things.

      I recommend chelated magnesium from Dr’s Best, you can find it at bodyandfit and it’s for a very reasonable price. If you like reading I can recommend the book ‘Magnesium Miracle’ by Dr Dean.

      Stay strong and if you have any other questions, feel free to ask!

      Beast mode ON!

  2. Due to unrelated health issues I had a massive checkup with a lot of blood testing, where among other things they found a vitamin D deficiency. I was prescribed to take vitamin D after that and it helped a lot with my fatigue and general tiredness.. This was before I started working out though.
    So I can attest that it is definitely a real issue with vitamin D, even if you take “normal” multivitamins.
    If in doubt get your blood checked for deficiencies (if you’re lucky enough that it’s free or if it’s not too expensive)

    1. Hey Dave,

      Thanks for your comment! Happy to read that adding vitamin D has helped you with your health.

      Hope you are still in good health and will continue to stay so.

      Keep up the good work.

      Beast mode ON!

  3. Hi Rico,
    very good stuff! Truly Magnesium and Vitamin D, are excellent. Consumption of magnesium and how I live in Fortaleza – Ce (Brazil) I get the sun easily and I feel really good. And there are still people here, in a fortress, who are hiding from the sun … lol!

    1. Hey Rcandido,

      Thanks for your comment!

      Great to hear that you are enjoying your ‘natural’ vitamin D in Brazil. It’s always the best way to get it in your system.

      Of course it’s all about the right dosages, too much sunshine can also lead to skin issues, but 20 minutes a day should be recommended for 99% of people.

      Keep up the good work!

      Beast mode ON!

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