MODERN EXECS ARE some of the most overworked, undernourished and tired humans on the planet. They’re constantly ‘on’ – meetings, decisions, deadlines. And while many train regularly, most still struggle with a persistent sense of fatigue that coffee, cold showers and red-light panels just won’t fix. That’s because the root cause isn’t stress, lack of willpower or even bad sleep – it’s micronutrient deficiency.
Here, the three most common ones we view in the blood panels of high-level executives and founders we train. And more importantly, the supplements that help fix them.
1 Zinc
Let’s start with a simple question: when was the last time you ate oysters, grass-fed beef liver or pumpkin seeds every week? Exactly.
Zinc is one of the most chronically low nutrients in execs and founders. And it’s not surprising given corporate diets are usually high in convenience and low in variety (think: takeaway salads, chicken breast, the same protein smoothie on repeat).
Zinc plays a critical role in testosterone production, immune function and enzyme activity. Basically, it’s a behind-the-scenes operator of energy and vitality. But most executives are scraping the bottom of the barrel. Low zinc equals low libido, low energy and more days off with “just a bit of a bug”.
The fix: 15–30mg of high-quality zinc picolinate or citrate before bed. This helps restore depleted levels, supports recovery and even improves sleep.
2 Vitamin D
Let’s be blunt, if you work indoors all day, live in a city and wear SPF religiously, your Vitamin D is probably low. Even in a sunny country such as a ours. Vitamin D is technically a hormone and involved in over 1,000 cellular functions – everything from energy production and cognition to mood regulation and immune defence.
The latest research also shows that low Vitamin D levels associated with fatigue, ‘brain fog’ and even depressive symptoms.
That afternoon slump many execs feel? Often just a deficiency in sunlight and nutrients, not a lack of motivation.
The fix: Get your levels tested and aim for the upper half of the range (75–125 nmol/L). If you’re low, supplement with 2,000–5,000 IU of D3 daily – ideally paired with a fatty meal for absorption.
3 Creatine
No, it’s not just for gym bros. Creatine is one of the most well-researched supplements on earth and a godsend for any executive wanting to boost energy and brain function. It works by increasing the availability of ATP, the body’s energy currency, not just in your muscles but in your brain. And studies show it improves cognitive performance under stress, short-term memory and even mood stability.
Yet almost no one gets enough from diet alone unless you’re eating large amounts of red meat every day (spoiler: you’re not).
The fix: Take 5-10g of creatine monohydrate daily mixed in water or your morning smoothie. No loading, no cycling, just consistency.
The takeaway:
If you’re a corporate executive who spends 10+ hours indoors, skips meals and tries to train hard three times a week, you’re probably running on empty. Zinc, Vitamin D and creatine are foundational, not optional. Sure, they won’t replace good sleep, smart training or a solid diet but they will plug the biggest nutritional gaps in the modern executive lifestyle. And the difference in energy, focus and performance will speak for itself.
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