Supplements can help fill nutritional gaps with age. Dan Go reveals the 8 essentials he takes daily to stay lean, energised, and healthy.
Maintaining optimal health requires a balanced intake of essential micro and macronutrients. However, as people age or face lifestyle challenges, meeting these nutritional needs through diet alone can become difficult. This is where supplements play a supportive role.
Fitness trainer Dan Go, 46, recently shared on X (formerly Twitter) the eight supplements he takes daily to stay “lean, energetic, and healthy.” He also explained how each supplement contributes to overall well-being and how he incorporates them into his routine.
I’m 46.
Here are 8 supplements I take every day to stay lean, energetic, and healthy.
(Number 4 is the one most people skip)
— Dan Go (@CoachDanGo) March 31, 2026
1. Creatine Monohydrate
Described by Dan as one of the most researched supplements, creatine supports muscle growth, enhances recovery, and may improve brain function. He takes 10–15 grams daily, mixed with water.
2. Vitamin D3 + K2
Dan highlighted that many people are deficient in Vitamin D3. It supports immunity, mood, and bone health, while K2 ensures calcium is directed to bones rather than arteries. He consumes 6000 IU of D3 with 100 mcg of K2 daily.
3. Omega-3 Fish Oil
Omega-3 fatty acids help reduce inflammation, support heart health, and boost cognitive function. Dan takes 2–3 grams of combined EPA/DHA daily and recommends choosing a third-party tested product.
4. Psyllium Husk (The ‘Game Changer’)
Often overlooked, psyllium husk is a soluble fibre that supports gut health, lowers cholesterol, and improves digestion. Dan calls it a “game changer” and takes 5 grams daily with breakfast.
5. Magnesium Glycinate
Magnesium plays a role in over 300 enzyme reactions in the body. Dan prefers glycinate for better absorption and takes 400 mg before bed, noting improved sleep quality.
6. L-Theanine
Found naturally in green tea, L-theanine helps reduce anxiety and promotes calm focus. Dan takes 200–400 mg with his morning coffee to avoid jitters.
7. CoQ10
CoQ10 supports cellular energy production and heart health. As levels decline with age, supplementation can help. Dan takes 200 mg daily with a fat-containing meal for better absorption.
8. Whey Protein
To meet daily protein needs, Dan relies on whey protein. He suggests consuming 0.8–1 gram of protein per pound of body weight, calling it a simple way to maintain consistency in nutrition.
Dan emphasised that the key to fitness and health lies in consistency rather than complexity.
Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult a healthcare provider before starting any supplement routine.
