Quercetin is a flavonoid, or plant pigment, found naturally in many fruits, vegetables, and grains. Onions, green leafy vegetables, apples, honey, raspberries, red grapes, cherries, and citrus fruits contain the highest levels of natural quercetin.

It’s established science that many flavonoids have antioxidant and anti-inflammatory properties. They are a large part of the reason why medical professionals suggest that you eat a variety of fruits and vegetables every day. While I’m not full-on keto or paleo, I avoid regularly eating foods that cause inflammation, as there is so much research available these days, that is only starting to reveal how large of a role this condition plays in our general well-being (or lack thereof) and our susceptibility to myriad chronic diseases.

As a part-time market gardener, I would be a hypocrite if I didn’t eat the vegetables I grow (which I do, of course). While I have been intentionally eating cleaner as of lately, there are days where I’m sure I didn’t get enough micronutrients based on what I ate, how much I exercised, or whether my body was fighting off a cold.

I take the following supplements each morning: a daily multivitamin for men, fish oil, CoQ10, quercetin, selenium, and zinc. While I don’t attribute it solely to my supplementation, I will say that I very rarely get sick or even catch a cold. Quercetin serves as a zinc ionifer, that is, it permits zinc to enter the cells in order to help prevent RNA-replicated viruses from reproducing. Most of us get enough zinc in our diets and/or through a multivitamin, but its bioavailability in our bodies is usually poor.

After deciding that I wanted to make quercetin part of my supplementation regimen, I considered several different brands. Amazon was about half the price of the quercetin I saw in department stores. I landed on the NatureBell brand based on its price and reputation. This product is encapsulated in California and tested by third-party labs. While the compound itself is likely from China (the manufacturer states that it’s “globally sourced”), it’s some consolation that it’s packaged in a U.S. facility with adheres to far stricter safety regulations.

None of the above is to be construed as medical advice, as I’m not a doctor and I’m not recommending that you take any specific course of action. Talk with your doctor before you take quercetin, just as you would before starting any new supplement.

Aside from Dr. Jekyll pre-workout, creatine is the only exercise-related supplement I use. While creatine is the most popular supplement in the world, it also happens to be a natural compound that your body already produces. It’s also found in fresh beef, pork, and seafood, just to name a few.

Creatine helps your muscles produce more energy when you workout. In short, you can go longer and harder in the gym than you can without it. Personally, I started making better gains and increased both my intensity and endurance after I started taking creatine.

This 600 milligram container lasts me for the better part of a year. Creatine is creatine – there is no point in paying more than you need to. However, I only buy the micronized kind because it dissolves better, as the particles are up to 20 times smaller than standard creatine monohydrate.

Creatine is the most-researched supplement of all time and is regarded as safe by virtually all physicians and dietitians. The International Olympic Committee, major and minor professional leagues, and even high school athletic associations allow athletes to use creatine. However, as with any supplement, always talk with your doctor before you start taking it.

I take five milligrams per day. On gym days, I take it post-workout, mixed with fruit juice, as your body can absorb creatine more easily when insulin is present. On non-gym days, I just take it mixed with water. Creatine, even the micronized kind, doesn’t dissolve completely in water and it likes to stick to the inside walls and bottom of your glass or shaker. Once I finish it, I add a small amount of water, swirl it around the glass, and quickly drink it to ensure I’m getting the full amount I measured out.

As creatine does draw more water into your muscle cells, it is necessary to increase your daily water intake. It’s common to gain up to five pounds of water weight over the first week or two of taking creatine. I do stop taking it for several weeks before I run a marathon, as every additional pound really adds up over 26.2 miles.

Unfortunately, there are some common myths about creatine that just won’t die thanks to gym “bros” who like to repeat things that they haven’t researched. First, you don’t need to “load” creatine when you first start taking it. Just start taking the recommended daily dose and forget about it. Second, you don’t need to cycle on and off with creatine. Think about it – your body doesn’t just stop producing its own creatine for two weeks every several months.

This is my go-to pre-workout for lifting. You really need to read the label of what you’re paying for when you buy a pre-workout. Most pre-workouts under the $20 price point are more or less Kool-aid with loads of caffeine. The profit margin is outrageous because there is little value added.

I stay away from the pre-workouts that have more than about 150 mg of caffeine. I like Dr. Jekyll because it only contains 100 mg per serving. Although I usually go to the gym before work to free up my afternoon and kick start my metabolism, I like to be able to take a pre-workout and go afterward without worrying about not being able to fall asleep that evening.

I am an experienced weightlifter and weigh 250 pounds. I use one full scoop of Dr. Jekyll about 20 minutes before I work out. You may prefer more or less depending on your body weight, stimulant tolerance, and experience.

Beware of “proprietary” blends with supplements. All “proprietary” means is that the manufacturer doesn’t have to list its ingredients. Think about it – if your product actually contained effective ingredients with nitric oxide-boosting capabilities such as beta alanine and nitrosigine, wouldn’t you want your customers to know that?

While I’ve never been too picky about supplement flavors (save for whey protein), some are clearly better than others. Lollipop Punch, Pixie Dust, and Sour Green Apple are my favorites. I didn’t care for Blueberry Lemonade and I thought the Fruit Punch flavor tasted too metallic. Flavor availability seems to change constantly on Amazon, but you’re going to save a lot versus buying it at your local mall.

There is also a stimulant-free version of Dr. Jekyll, however I have not tried it. While I don’t want the ridiculous amounts of caffeine that some of these pre-workouts have, I do like a little bit, especially in the morning since I’m not drinking coffee before my workout.

My only complaint with the Dr. Jekyll is that it doesn’t mix well compared to many others. There are still larger particules even when I mix it the night before. Regardless, it is still my favorite pre-workout.