Two-time Figure Olympia champion Erin Stern has mastered bodybuilding as a lifestyle. Part of her success is thanks to how she curates her supplement stack to be readily available at local vitamin stores or online. On July 26, 2023, Stern took to her YouTube channel to share shared what earns a spot in her supplement stack. Check it out below:
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Mega D3/K2
The first item in Stern’s supplement stack is a vitamin D3 and vitamin K2 supplement. It’s not uncommon for many to be deficient in vitamin D3. “It has been shown that around 70 percent of the population is deficient in vitamin D,” Stern says.
Vitamin D helps support strong bones and assists the body in retaining and storing calcium and phosphorous. It also promotes a strengthened immune system and testosterone production. (1)
As additional vitamin D3 can cause excess calcium to be released into the bloodstream, Stern adds vitamin K2 to help prevent calcium from depositing into the arteries, which could cause various health issues. Vitamin K2 shuttles calcium to the bone.
Magnesium Glycinate
A helpful relaxant for Stern is magnesium glycinate, which she takes at night to aid sleep quality. If Stern’s body or mind endures a lot of stress, such as an intense training session, it could deplete her body of magnesium, which supports nerve and muscle function while assisting with energy production.
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“Magnesium is responsible for over 200 processes in the body,” Stern informs her audience. She recommends magnesium glycinate but suggests magnesium threonate or chelated magnesium as alternatives. However, she avoids certain magnesium supplements, such as magnesium citrate and magnesium oxide, to avoid excess bathroom time, stating, “Both are cheap forms of magnesium and can lead to stomach upset.”
Collagen
Collagen is important for skin, hair, and nail health and, according to Stern, can assist with connective tissue. “If you have little aches and pains,” she says, “collagen can really help…[especially collagen supplements] with extra glycine.” Stern prefers collagen supplement brands with hyaluronic acid, which “attracts up to a thousand times its weight in water.”
Stern takes collagen on an empty stomach in the morning. Her collagen supplement also contains vitamin C, which aids in collagen assimilation and production.
Creatine
Stern takes two grams of creatine daily, at night, to help with recovery, muscle gain, fat burn, and cognition. Often touted as a do-it-all supplement, creatine has long been a staple of not only Stern’s but most strength athlete’s supplement stacks.
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Creatine is an amino acid — the building blocks for new muscle. It’s also found in foods such as steak and ground beef, but only in scarce amounts. Studies have found that creatine benefits strength and muscle growth when supplementing five grams daily. (2)
Stern recommends those who experience gastrointestinal issues when taking creatine start small. “I recommend micro-dosing…so one to two grams every day for about 30 days. It will build up into your system, and you shouldn’t have any side effects.”
Protein
Stern held up a bag of beef protein powder, claiming it’s been difficult to find a high-quality whey protein powder; certain whey proteins can be tough to digest. Stern typically recommends goat or sheep’s whey but has since found a beef protein supplement that includes beef organ powder, giving her an additional boost of antioxidants.
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There are numerous protein powder products on the market, so Stern urges thorough research to find a trustworthy brand. Whey protein is an essential part of her stack, as consuming sufficient protein from whole foods within her macronutrient allotment during prep can be challenging.
[Related: The Best Protein Powders for Weight Loss]
Omega-3 Fatty Acids
Omega-3 is vital for hormone regulation. “If you’re able to do that through diet…awesome,” Stern says, “but a lot of times, supplements can help fill in the gaps.”
Omega-3 fatty acids help cells function. Omega-3 supplementation can help balance the omega-3/omega-6 ratio. A typical American diet is high in omega-6, which can cause excess inflammation. Omega-3 supplements can help reduce inflammation and promote heart health.
A well-curated supplement stack can improve the positive effects of a well-balanced diet and quality workout program. It’s always best to consult a physician to determine which supplements might be right for you.
References
- Pilz, S., Frisch, S., Koertke, H., Kuhn, J., Dreier, J., Obermayer-Pietsch, B., Wehr, E., & Zittermann, A. (2011). Effect of vitamin D supplementation on testosterone levels in men. Hormone and metabolic research = Hormon- und Stoffwechselforschung = Hormones et metabolisme, 43(3), 223–225. https://doi.org/10.1055/s-0030-1269854
- Wu, S. H., Chen, K. L., Hsu, C., Chen, H. C., Chen, J. Y., Yu, S. Y., & Shiu, Y. J. (2022). Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients, 14(6), 1255. https://doi.org/10.3390/nu14061255
Featured image: @2x_ms_olympia on Instagram
