Follow this checklist to build your daily supplement routine using only what actually works.
Based on: The Only 5 Supplements Worth Taking and Exactly How Much by Renaissance Periodization
▶ Watch the source video on YouTube
Ever stared at a supplement shelf and wondered which of those 200 products you actually need? The fitness industry is counting on your confusion. They bundle up cheap ingredients into flashy proprietary blends, slap a dramatic name on the front, and charge you triple the price for something that's mostly pixie dust. Meanwhile, the five supplements that genuinely move the needle sit quietly on the same shelf, no celebrity endorsement required.
Here's the frustrating reality: most people chasing fitness goals are either wasting money on supplements that do nothing, or skipping the ones that would actually make a measurable difference. You might be under-recovering because your protein intake is inconsistent. You might be leaving strength gains on the table because you never loaded creatine. You might be living with low vitamin D and not even know it because you work indoors and live above the 35th parallel. These gaps are silent. They don't announce themselves. They just quietly limit your results.
Imagine instead having a dead-simple daily routine: five supplements, specific doses, clear timing, no guesswork. Your protein targets hit effortlessly. Your gym sessions produce an extra rep or two that compounds into real muscle over months. Your cardiovascular markers improving. Your digestion steady. Your vitamin D confirmed healthy by actual blood work. That's not a fantasy — that's what consistent, evidence-based supplementation looks like in practice.
Dr. Mike Israetel and the team at Renaissance Periodization have built one of the most respected science-based fitness channels on YouTube precisely because they strip away the marketing noise and tell you what the research actually supports. This checklist distills their full breakdown — every supplement, every dose, every timing recommendation, every caution — into a format you can act on today and reference forever.
This PDF checklist gives you every supplement covered in the video, the exact daily amounts recommended, the best time of day to take each one, the critical label-reading tips that most people skip, the honorable mention supplements and who they're actually for, and the medication spacing warning for fiber you absolutely need to know. Stop guessing. Stop overspending. Start building a supplement routine that's grounded in science and designed for real people chasing real fitness results.
Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.
+ 20 more action items inside...
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