im getting back in the gym after 4 years off, and i was wondering which 3 supplements you think are the most important

I had in mind (whey/multi vitamines/ fish oils)

let me know if you would replace 1 of them or 2 by something else, also tell me why...

i did pec/triceps yesterday and my right tricep hurt so bad today, feels like knives going in.

if you eat a nutritious diet you won't need a multi; you may consider adding vit d3 if you're in mtl or chicago (just going by Habs Guild & Blackhawks sig)

i can't argue against fish oil, but if you wanted to save some lives you could get your omegas from plant sources

if you're looking to add lean muscle mass i'd probably recommend creatine; perhaps endogenous ketones would be a good idea if you want to lean out more

my top 3 are:

whey protein isolate
creatine
fish oil

Creatine
PWO if ur into that
protein shakes if u need xtra proteins

Vit D 10,000iu daily, vit E, coq10, multi, fish oil, whey as it's easy to hit your protein if you're too lazy to cook or get behind in the day.

Lots of water as well.

10,000iu? What the fuck? That's unnecessary.

Toxicity levels are around 40k iu+, but I wouldn't risk the side effects of long-term 10,000 iu supplementation of vit D...

This post was edited by Canadian_Man on Mar 29 2017 04:19pm

I'll take the advice of my doc over the internet but maybe you're right and I'm dying

https://www.vitamindcouncil.org/about-vitamin-d/am-i-getting-too-much-vitamin-d/

It's possible at 10k per day and recommended not to, but it's not very likely to occur at that low of a dose.

OP is asking for advice on 3 staple supplements.

Unless if your doc is saying every human should be supplementing 10,000 iu of vitamin D per day. Just seems overboard.

The amount is debatable based on your beliefs, but the majority of humans should probably be supplementing vitamin D, especially if they're in areas that lack sun a majority of the year.

Way more important than creatine supplementation. Maybe even more important than fish oil.

I don't disagree, vit D supplementation seems important. Although I did have a weird kidney reaction one morning (soreness & pee hurt for about 4 hours in the day), though I took rhodeola rosea and vit B, so I'm not sure which it was. Stopped supplementing for a week.

I just take 1000 iu of vit D per day though.

I'm leaning toward a philosophy of aiming for lower supplementation targets, rather than peak targets, to mitigate risk.