3 Game-Changing Supplements Better Than AG1
A buddy of mine texted me the other day with two health questions:
“Alright Mr. Focus…got some health questions.
1. I’ve been lifting/running a lot lately—any workout watch you recommend?
2. Do you have an everyday health supplement like AG1 that you recommend?”
The first question was easy. Apple Watch. Done.
The second question? Much more interesting.
I told him I don’t use AG1, but I do recommend three supplements that actually move the needle for health and performance: creatine monohydrate, vitamin D3/K2, and magnesium. They’re well-researched, effective, and cover key areas that most people could improve.
AG1, on the other hand? I’m skeptical about some of its claims. Maybe it helps some people. Maybe that’s the placebo effect. Or maybe it’s just an insanely well-marketed product. Probably a mix of all three.
So instead of throwing money at a greens powder, let’s break down what actually matters for better energy, strength, recovery, and overall health.
AG1: A Heavily Marketed “All-in-One”
AG1 is everywhere. You’ve probably seen an ad, heard a podcast mention it, or had a friend swear by it. It’s marketed as a daily all-in-one supplement that supports gut health, energy, immunity, and recovery.
Here’s where I’m skeptical.
Some people say they feel better after taking it. But is that because AG1 is doing something special? Or is it the placebo effect combined with the fact that they’re simply paying more attention to their health?
And then there’s the marketing. AG1 has an enormous budget, celebrity endorsements, and premium branding that makes it feel like a must-have. That doesn’t mean it’s bad, but it does mean you should ask: Is this really necessary?
Because when you look at the actual ingredients, AG1 is basically a blend of vitamins, minerals, probiotics, and greens. Some of that can be useful if you’re deficient, but if you eat a relatively balanced diet, you’re already getting most of what’s in that scoop.
Instead of one expensive mix, I recommend a more targeted approach with supplements that have proven benefits.
The Foundational Supplements I Recommend
These aren’t flashy, but they actually move the needle for performance, recovery, and overall health.
1. Creatine Monohydrate (5g/day) – The No-Brainer Supplement
If there’s one supplement that lives up to the hype, it’s creatine. It’s been studied for decades, and the benefits just keep stacking up.
💪 Boosts strength and power output – Helps with lifting, sprinting, explosive movements, and endurance performance.
🔄 Aids muscle recovery and reduces fatigue – Shortens recovery time and helps you push harder in training.
🧠 Supports brain function – Improves cognitive performance, memory, and may even help prevent neurodegenerative diseases.
⚡ Enhances energy production – Creatine increases ATP (your body’s energy currency), which means more power for both your muscles and brain.
Who should take it? Pretty much everyone, from teenagers trying to build muscle to older adults looking to preserve strength and cognitive function. There’s no downside.
No loading phase needed – Just take 5g daily.
No need to cycle off – Creatine is completely safe for long-term use.
No bloating or kidney damage – Myths that have been debunked over and over again.
Works even if you don’t lift – Benefits brain health, recovery, and energy levels for everyone, not just gym-goers.
It’s tasteless, dissolves easily, and is one of the most researched and effective supplements out there. If you’re not taking it, you’re missing out.
2. Vitamin D3 + K2 – The Sunshine Vitamin (That Most People Lack)
Most people don’t get enough vitamin D3, especially if they work indoors, live in northern latitudes, or avoid sun exposure. And while food sources like fatty fish and fortified dairy help, they rarely provide optimal levels.
That’s a problem because vitamin D3 is essential for:
🦠 Immune function – Helps regulate the immune system, reducing the risk of illness and chronic inflammation.
🕺 Hormone regulation – Linked to testosterone levels, energy, and mood stability.
🦴 Bone health – Crucial for calcium absorption and maintaining strong bones.
☀️ Overall well-being – Low vitamin D levels are associated with fatigue, depression, and increased disease risk.
Now, here’s where it gets interesting: most research shows that people with higher vitamin D levels are healthier. But there’s a catch—is that because of vitamin D itself, or because people with higher vitamin D levels tend to be more active, spend more time outside, and take better care of themselves?
This is called “healthy user bias”—it’s tricky to untangle whether vitamin D causes these benefits or if it’s just a marker of an overall healthier lifestyle.
That said, being deficient is clearly bad, and supplementing can make a big difference, especially in the winter months or if your levels are low.
Why Pair It with K2?
Vitamin D increases calcium absorption, but vitamin K2 ensures that calcium goes where it belongs (bones and teeth) instead of building up in arteries (which is bad news for heart health).
Bottom line? If you’re low in vitamin D (which most people are), adding D3 + K2 to your routine can support energy, mood, immunity, and long-term health.
3. Magnesium – The Overlooked Essential Mineral
Magnesium is involved in over 300 biochemical processes in the body, including energy production, muscle function, and nervous system regulation. Yet, most people don’t get enough.
Modern farming practices have depleted soil magnesium, lowering levels in food.
Processed foods strip away natural magnesium.
Stress, intense training, and sweating deplete magnesium levels even further.
That’s bad news because low magnesium is linked to almost every chronic disease, including:
🫀 Heart disease – Helps regulate blood pressure and prevent arterial calcification.
🧠 Brain health – Supports cognitive function and may lower the risk of neurodegenerative diseases.
😴 Sleep and recovery – Plays a role in melatonin production and nervous system relaxation.
💪 Muscle function – Reduces cramps, soreness, and improves recovery after training.
😌 Stress and anxiety management – Helps regulate the nervous system and lower cortisol levels.
My Experience: Better Sleep, Better Recovery
This is anecdotal, but magnesium is one of the few supplements where I actually feel the effects. Taking it before bed helps me get deeper, more restful sleep, which then improves energy, recovery, and overall performance.
Which Type of Magnesium Should You Take?
Not all magnesium is the same—different forms have different effects:
Glycinate – Best for sleep and relaxation.
Malate – Supports energy production and muscle recovery.
Citrate – Helps with digestion and can relieve constipation.
Since most people are deficient, adding magnesium to your routine can be an easy, low-effort way to improve health, recovery, and sleep quality.
What I Take
Why These Work Better Than a “One-Scoop Fix”
The problem with all-in-one supplements like AG1 is that they try to do everything at once—which often means nothing in an optimal dose.
A greens powder might contain a long list of ingredients, but:
Many are in tiny, ineffective amounts (just enough to put them on the label).
Some nutrients compete for absorption, meaning you don’t actually get the full benefit.
You’re paying for convenience rather than what actually works.
Meanwhile, creatine, vitamin D3/K2, and magnesium are backed by decades of research and directly support:
✅ Strength, energy, and recovery
✅ Hormonal and immune health
✅ Sleep, stress, and overall well-being
This isn’t to say AG1 is useless. Some people feel better on it—whether from actual benefits, the placebo effect, or simply paying more attention to their health. But if you’re looking for proven ways to improve performance and health, focusing on foundational supplements and whole foods is the better bet.
The Real Reason I Love Supplements
You might think I love supplements because of their physiological benefits—and sure, they help. But the real reason?
Taking a supplement is the easiest way to signal to yourself: "I care about my health. I am a healthy person."
That small act of intentionally doing something good for your body can set off a chain reaction. When you start the day with a habit that aligns with your health goals, you’re more likely to:
✅ Make better food choices
✅ Stay consistent with workouts
✅ Prioritize sleep and recovery
✅ Carry yourself with more confidence
In other words, a simple 5-second habit like taking creatine or vitamin D can snowball into an entire day of better decisions.
And this is why the supplement industry is MASSIVE—much bigger than the fitness industry itself. More people buy supplements than gym memberships because it’s easier to pop a pill than commit to lifting weights or dialing in nutrition.
That doesn’t mean supplements are a magic fix. But if they help you show up for yourself and reinforce your identity as a healthy person, they can be way more powerful than what’s on the label.
Wrapping It Up
At the end of the day, supplements can enhance your health—but they shouldn’t be the only thing you rely on. Foundational supplements like creatine, vitamin D3 + K2, and magnesium are backed by solid research, help support your overall well-being, and are an easy way to show up for your health every day.
If you’re consistent with these basics, you’ll feel better, recover faster, and maybe even notice that small habit snowballing into bigger, healthier choices throughout your day.
So, while AG1 and similar products have their place, I think you’ll get more out of building a solid foundation first—because often, the simplest choices are the best ones.
Best,
John
P.S. I once took a 1,200 calorie mass gainer supplement to bulk up. Ouch.
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