Vitamins and other supplements

[Rodrigo Malizia]

What do most consider to be the essential supplements to take if you have a strenous exercise routine ? I presently take centrum, vitamin C, calcium and fish oil. I've heard magnesium and zinc are also essential but really don't know.

-Rodrigo

[I. Kay]

Highly Recommended:
-Fish Oil
-Whey Protein

A Good Idea:
-Multi-Vitamin
-ZMA (Zinc and Magnesium; both of which are present in multi-vitamins and food, but we usually don't get enough or in quality forms)

Not necessary, but helpful:
-creatine
-glutamine (I've found a better response from people age 30+ than younger guys on this one)
-green tea extract

Possibly helpful, but maybe not worth the money:
-high-powered antioxidants (grapeseed extract, alpha-lipoic acid, co-Q10)