Last week we went over the top dogs? (or as Coach Joey would say the Hulk Smash ones), Tier 1.  Today we're bringing you the next set, Tier 2. These are to further your health and longevity (it is cold and flu season after all) and some help with recovery from training.  Tier 3 will be mostly all about training help (people that train hard need more quality nutrition than people that sit on a couch all day) so keep an eye out!

Tier 2:  The Next Big Ones

1. Ashwagandha: Hormonal and anti-stress help.  This works bifold as a hormone optimizer (this will be a big theme for Tier 2) and also it’s man function as an anti-stress relief(it’s a adaptogen herb, gives you a calming sensation).  https://examine.com/supplements/ashwagandha/
2. Tumeric (Curcumin):  A spice that has tons of health benefits besides giving Indian food a great taste.  The main benefits reportedly are for anti-inflammation and works well with people with arthritis (that’s a large portion of the population nowadays).   https://examine.com/supplements/curcumin/
3. Zinc and Magnesium: You may have heard about taking zinc at onset of your cold, but it has many other benefits, including optimizing hormones (especially if deficient and you lose zinc through sweating).  I usually take this as a combo with Magnesium at night to help get into a deep sleep and for better Testosterone levels(ZMA).  Magnesium helps with blood pressure, reduces glucose tolerance and causes neural excitation.  https://examine.com/supplements/magnesium/ https://examine.com/supplements/zinc/
4. Vitamin C: Vitamin C is capable of being both an antioxidant and pro-oxidant, depending on what the body needs.  Yes it also helps with colds when you load it up (multi-vitamins don't traditionally supply enough Vitamin C so look for it on it's own).  https://examine.com/supplements/vitamin-c/