Dr. Darren Candow

And you just need to take that for one month and you'll saturate your muscles.

So again, you have options to take as little amount or a high amount as you want over time.

But I think one of the biggest studies is that we did was a two year trial in postmenopausal women where we gave 0.14 grams of creatine and it really seemed to improve or have an effect on bone preservation as well as muscle performance.

So these are the studies that seem to come to my mind.

We've done quite a few, but they seem to be the landmark ones.

Yeah.

Yes, for sure.

So on a daily basis, it's a probiotic with food in the morning and evening.

And that's something I just recently learned.

I was taking it on an empty stomach.

But probiotic, I take two forms of magnesium, one before bed and then one in the day, three and eight for cognition and function.

I take 2000 international units of vitamin D.

I always take protein on a sufficient basis as well.

And then I take about four grams of omega-3 fatty acids.

And I always take one of the omega-3 fatty acids post-exercise because that seems to be the best time to take it.

So omega-3, magnesium, vitamin D. Vitamin D, probiotics, of course, creatine and protein.

I take powder and or through dietary food.

Every now and then, I don't eat a lot of red meat.

So I'll take iron, but not on a consistent basis.

And I'm hoping the new one...