10 Supplement Mistakes that Almost Destroyed my Health

DeLauer's old belief was rooted in the idea that rapid absorption of whey would exceed the body's ability to use amino acids for building, causing them to be oxidized or stored as fat. The newer literature, including the cited 100g study, shows that while absorption rate matters, the capacity for amino acid utilization is much higher, and that the anabolic response is extended. This allows more dietary flexibility without body composition penalties. He now often has larger shakes and finds it fits a busier lifestyle.

DeLauer explains that he felt unrecovered for years because he was supplementing with antioxidants after workouts, thinking it would help his immune system when he was run down. Instead, by removing them, his body's natural defense mechanisms were allowed to kick in. The oxidative stress from a workout is a necessary signal; doing the scavenging for the body weakens its own capacity over time. He now advises letting the body handle it naturally.

He acknowledges that certain people respond differently, but his bottom line is the cost-to-benefit ratio heavily favors monohydrate. After about two weeks, water retention is 50% less, and after a month, it's almost gone, so even if HCl gave a slight early edge, it vanishes quickly. For the price, monohydrate is the clear winner.

DeLauer learned from Dr. Stephanie Van Watson that cell membranes need both fluidity (for signaling) and rigidity (for protection). High-dose fish oil pushed his membrane fluidity to a potentially harmful degree. By dropping to 2–3g and adding C15, he aims for a healthier membrane composition. He chose Fatty15 because the company pioneered much of the C15 research indicating modern dietary deficiencies.

He emphasizes that most people are not deficient in carnitine, so taking it year-round is wasted money. The key is the volume threshold. He used to take it regardless of training and now only uses it when his workload justifies it. This change saved him money without any drop in performance.

He previously dismissed glutamine as overhyped for bodybuilding. Now he understands its specific niche: during long cardio, gut permeability can increase, and glutamine helps seal the gut. The GABA connection is a bonus for mental calm. He uses it strategically rather than daily.

He discovered that his increasing need and the negative rebound when stopping were signs of tolerance. By cutting dose to 25mg or even splitting tabs, and intentionally cycling off, he eliminated the rollercoaster. The goal is a gentle serotonin boost for sleep without creating dependency.

DeLauer still enjoys kava occasionally but warns against habitual use. He explains the rebound effect is due to the brain trying to maintain homeostasis—when exogenous GABAergic activity is removed, glutamate becomes dominant, causing restlessness. He suggests cycling and, if using GABA, opting for the nicotinic form to increase the chance of central effects.

He references Dr. Mike Ormsby's work where participants consuming collagen saw improvements in connective tissue health and joint function. DeLauer now sees it as a targeted recovery tool for tendons, not just a gut or skin supplement. He suggests pre-workout timing to have amino acids circulating during the repair stimulus.

DeLauer explains that the fear of protein wasting was overblown. A Cell Metabolism study had participants consume up to 100g of protein and still saw it fully absorbed, with increasing muscle protein synthesis all day. He reasons that whey, despite rapid absorption, still allows at least 40–60g to be utilized before any excess becomes an issue. The only time extra protein might contribute to fat gain is during a significant caloric surplus. This insight has given him more dietary flexibility without compromising his physique.

He notes that similar to how NSAIDs blunt the inflammatory response needed for muscle repair, antioxidants like vitamin C interfere with the body's ability to scavenge free radicals on its own. The oxidative stress from a workout triggers the body to upregulate its own defense systems. When you pre-empt that with supplements, you rob the adaptation. Over years, this left him feeling unrecovered despite doing everything 'right.'

He explains that the only fat burners with plausible mechanism are alpha-adrenergic blockers like yohimbine and rauwolscine. These work by antagonizing alpha-2 receptors on fat cells, which normally inhibit lipolysis. Caffeine also has a fat-burning effect through similar pathways, but most thermogenics simply try to increase core temperature – a claim he finds unsupported. The effective compounds require only a couple of milligrams but can make you feel antsy and restless. He would not bother with any other fat-burning supplement on the market.

He concedes some individuals might experience slightly less early water retention with HCl, but there is no compelling evidence. His own experience found only a 'smidge' of difference at the start, and that even on monohydrate, water retention drops by about 50% after two weeks and is almost entirely gone after a month. Because monohydrate is half the price, he considers the premium alternatives a waste of money.

DeLauer learned from Dr. Stephanie Van Watson that omega-3s increase membrane fluidity, which helps signal transduction but can become excessive, leading to ferroptosis—an iron-dependent oxidative cell death. Cell membranes need both fluidity and rigidity; too much fluidity without structural fats like C15 makes them susceptible to oxidation. C15, an odd-chain saturated fat found in dairy fat and hard-aged cheeses, provides that structural integrity. By reducing fish oil and supplementing with Fatty15, he aims for a balance between signaling and stability. He still values fish oil's cardiovascular benefits, hence the 2–3g per day target.

He describes the carnitine palmitoyltransferase (CPT) pathway, which shuttles fat into mitochondria for oxidation. Most people are not deficient, but when training volume is high, about 80% of people become deficient. Therefore, he only takes it during heavy training blocks. Timing is less critical than consistent blood levels, though there might be a slight benefit in a fasted state. The main point is not to waste money on rest days or low-volume periods.

He now sees concentrate as more of a 'food' with additional intestinal benefits due to lactoferrin and other whole-milk compounds that can enhance gut barrier integrity. The small amount of fat and milk solids also slows digestion, potentially leading to better total protein utilization. The only downside is for those with lactose intolerance; for everyone else, concentrate offers a cheaper, gut-supportive alternative. He still uses isolate when he needs pure unadulterated protein, framing it as a supplement rather than a food.

He explains that the conversion of UVB light to vitamin D takes hours, resulting in a sustained release throughout the day, so oral vitamin D at night has no impact on circadian rhythm. Furthermore, he stopped taking isolated vitamin D years ago because he gets enough from diet and sun; cod liver oil provides D, A, and omega-3s. The vitamin A supports pro-resolving mediators and prevents what he calls 'unopposed' vitamin D, which could be unnatural in isolation.