Hi,
When a 33x IRONMAN 70.3 champion tells you what supplements he won't go without, you listen.
Lionel Sanders has been brutally honest about his journey—from addiction to becoming one of the most decorated triathletes in the sport. At 37, he can't rely on pure grit anymore. He's had to get smarter about recovery, fueling, and the daily work of supporting his body.
When Lionel says he takes only three supplements religiously, it's worth paying attention.
Designs for Sport Vitamin D3 – 4,000 IU Daily
This is the one Lionel never skips. Most people assume living in sunny Tucson would solve any Vitamin D issues. It didn't. When Lionel checked his levels, he discovered he was dangerously low.
"I believe having low Vitamin D contributed to past stress fractures," Lionel said. "It is extremely important for endurance athletes. Most people are deficient in it."
This isn't just about bone health—though that's critical when you're logging 20+ hours of training weekly. Vitamin D deficiency affects immune function, muscle recovery, the inflammatory response, and even your body's ability to adapt to rigorous training.
For endurance athletes specifically, low Vitamin D has been linked to increased injury risk, longer recovery times, and compromised performance. It's one of those silent deficiencies that slowly erodes your ability to train consistently.
Lionel takes 4,000 IU daily—that's two capsules of Designs for Sport Vitamin D3 Pro. The standard dose is 2,000 IU (one capsule). For athletes pushing their bodies to the limit, the standard dose often isn't enough.
Thorne Iron Bisglycinate – 2 Capsules Daily
Lionel discovered his iron levels were too low for the volume he was doing. For an athlete at his level, this was a non-negotiable fix.
"If I stop using it, I can see the effect," Lionel explained. Iron deficiency tanks performance—less oxygen delivery to muscles means slower times and harder efforts.
Lionel uses Thorne Iron Bisglycinate—25mg per capsule, taking two daily. The bisglycinate form is chelated for better absorption and significantly less stomach upset compared to cheaper iron supplements. For athletes doing high-volume training, maintaining adequate iron isn't optional.
Pillar Triple Magnesium
Most athletes use magnesium for sleep and recovery. Lionel uses it for a different reason—to support his testosterone levels.
"When I checked, I found that my testosterone levels were low," Lionel shared. "I added Magnesium to help my levels. Most people use it for sleep and recovery, but for me, it has more benefits."
Magnesium deficiency is common in endurance athletes due to sweat loss and training volume. Low magnesium levels can suppress testosterone production and increase cortisol levels. Lionel uses Pillar Triple Magnesium, which combines three highly absorbable forms for comprehensive support—helping him restore optimal levels for better recovery and hormone balance.
The Biggest Lesson: Focus on What Your Body Actually Needs
Here's what Lionel wants you to know: "Do your own research. See what your body needs and don't get caught up in marketing that is not backed up by research."
His hack for staying consistent? Set phone reminders daily and keep supplements somewhere you can't miss them—bedside table, coffee station, wherever you pass by every morning.
Whether you're chasing podiums or just trying to feel better during training, Lionel's approach is simple: supplement what you actually need, skip the marketing hype, and stay consistent.
- The Feed.
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