Supplements I take as a skinny guy and a gym beginner

a spoon with pills and supplements
What supplements I take as a skinny guy and a gym beginner and why.

It’s very rare nowadays that anyone who goes to the gym to work out, does it without taking supplements to aid the muscle building process and reduce recovery time. We all want quick results without putting too much effort into it and the sports nutrition companies are only too keen to monetise from it.

“Healing is a matter of time, but it is sometimes also a matter of opportunity.” – Hippocrates

It’s important to stress that there are no substitutes for hard work and a balanced diet. Before you consider taking any suppleness, you need to consult your doctor. In addition to my diet, I take the following vitamins and minerals:


Vitamin D plays an important role in regulating the amount of calcium, potassium, zinc, magnesium and other nutrients in our bodies. It keeps our bones and teeth healthy, and Vitamin D deficiency can increase the risk of bone deformities and pains.

We (as humans) get most of our Vitamin D from the sunlight on our skin. As I am not a particularly outdoorsy person, I take one tablet of Vitamin D a day. It’s a fat-soluble vitamin and I take it after breakfast.

Taking too much Vitamin D can lead to some serious health problems and you should consult your doctor about the right dosage.


I am not actually sure how that benefits me (if at all) but I take one tablet of Total Nutri-Greens three times a day (after breakfast, lunch and dinner). It’s a powdered blend of extracts from 22 (don’t ask why 22) whole foods, vegetables and fruit.

Of course I do eat my 5-a-day and I treat this as a top-up. I am not a doctor and not in a position to advice you on whether or not you need to take Total Nutri-Greens.


There are many health benefits from Omega 3 fatty acids but they are also good for those who exercise regularly. They help you recover faster, reduce muscle soreness, burn fat and slow muscle loss.

These are my reasons for taking Omega 3 fatty acids. I take one tablet three times a day (after breakfast, lunch and dinner).


Zinc and magnesium are dietary minerals. Zinc contributes to the normal function of the immune system and metabolism. It also contributes to normal testosterone levels, vision, bones, teeth, skin, hair and nails.

Magnesium contributes to the normal functioning of the muscles and the nervous system. It also contributes to normal protein synthesis and helps with the reduction of stress and fatigue.

I take one tablet of Zinc and Magnesium before bed (on an empty stomach).

Even though these are vitamins and minerals, I only take them for a maximum of three months and then I have a break from them.

[quote_box_center]Taking any kind of supplements is not a decision you should take lightly. Remember to always consult your doctor. I have regular health and blood checks, and can’t stress enough how important that is.[/quote_box_center]

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