5 Supplements I'd Get Right Before Starting Peptides

Peptides are having a moment. Every week someone asks me which one they should start with — BPC-157, CJC/Ipamorelin, a GLP-1, something for recovery. And my answer is almost always the same:

What does your supplement stack look like right now?

Not because peptides don't work. Because most people are trying to add an advanced tool on top of a foundation that isn't built. And in the supplement world, the foundation is hard to find under a mountain of products that promise performance and deliver almost nothing.

Most "performance" supplements have no meaningful research behind them. A handful do. These are the five I'd want dialed in before we ever talk about peptides.

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1. Omega-3s (EPA and DHA)

Not "fish oil." Actual, dosed EPA and DHA — the two omega-3 fatty acids that do the work.

What the research supports: EPA and DHA reduce exercise-induced inflammation, improve recovery between hard sessions, and appear to support muscle protein synthesis, particularly when protein intake is already adequate. There's also a growing body of evidence on joint comfort and cardiovascular health, both of which matter more with every year you keep training.

Why it's first: Almost everything else on this list works better in a body that isn't chronically inflamed. Omega-3s are the base layer.

What to look for: Combined EPA + DHA in the 2–3 gram range daily is where most of the performance and recovery data sits. Read the label for EPA and DHA content, not total fish oil.

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2. Beta-Alanine

If you race HYROX, do CrossFit, or spend any time in efforts that burn, this one is for you.

What the research supports: Beta-alanine raises muscle carnosine, which buffers the acid that accumulates during high-intensity work. The evidence is strongest for efforts lasting roughly 1 to 4 minutes — the exact zone where a sled push, a wall-ball set, or a hard 500-meter row falls apart. It's one of the most consistently supported ergogenic aids in sports nutrition.

Why it matters: More work before the burn takes over. That's a direct performance gain in the sports most of my clients compete in.

What to know: It works through saturation, so it needs to be taken daily for several weeks — not pre-workout. The tingling (paresthesia) is harmless and fades with split doses.

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3. HMB (β-Hydroxy β-Methylbutyrate)

HMB is a metabolite of leucine, and its job is to slow muscle protein breakdown.

What the research supports: The strongest evidence shows up when muscle is under threat — in a caloric deficit, during very high training volume, when returning from time off, or in older adults. In those conditions, HMB helps preserve lean mass and may reduce markers of muscle damage.

Why it's on the list: Anyone serious about body composition eventually diets, and anyone serious about training eventually overreaches. HMB protects the muscle you've built during exactly those windows.

Science honesty: In well-fed, well-trained athletes eating enough protein, the effect is modest. It's a protection tool, not a growth tool.

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4. Urolithin A

This is the one I get the most excited about, because it works at the level everything else depends on: the mitochondria.

What the research supports: Urolithin A triggers mitophagy — the process by which cells identify and clear out damaged mitochondria so they can be replaced with healthy ones. Human trials have shown improvements in muscle endurance and markers of mitochondrial function, along with reductions in inflammatory markers.

Why it matters: Mitochondrial quality declines with age, and that decline shows up as slower recovery, lower endurance, and a smaller aerobic ceiling. Urolithin A is the closest thing we currently have to a research-backed intervention for cellular energy in a capsule.

Science honesty: Most of the human data is in middle-aged and older adults, not elite athletes. That's actually the population most of us are in — but the evidence is promising, not settled.

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5. Fortetropin

Fortetropin is a proprietary fertilized egg yolk product, and it's the most specialized supplement on this list.

What the research supports: Studies show Fortetropin lowers circulating myostatin — the protein that acts as a brake on how much muscle your body will build. Trials have also shown improvements in muscle protein synthesis and lean mass, including in populations where muscle is hard to gain.

Why it's on the list: Less myostatin means more room to grow. For masters athletes fighting to hold or add muscle, that's a meaningful lever.

Science honesty: The body of research is smaller than for omega-3s or beta-alanine, and much of it is company-funded. The mechanism is real and the early results are encouraging, but it belongs in the "promising" column, not the "proven" one.

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Where This Leaves You

Rank these by strength of evidence and you get a clear picture:

Supplement	Evidence strength	Best for
EPA/DHA	Strong	Inflammation, recovery, long-term health
Beta-alanine	Strong	1–4 minute high-intensity efforts
HMB	Moderate	Preserving muscle in a deficit or under high load
Urolithin A	Moderate, growing	Mitochondrial function, endurance, aging
Fortetropin	Emerging	Myostatin reduction, muscle growth

None of these are magic. All of them are supported by actual research, which puts them in a different category from most of what's sold as a performance supplement.

Get the foundation built first. Then we can have the peptide conversation — and it'll be a much better one.

Next post: the peptide stack I'd actually start with, and why.

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This content is educational and not medical advice. Talk to a qualified practitioner before starting any supplement protocol, especially if you have a medical condition or take prescription medication.