Protein is important for many reasons, including ones that go beyond bigger biceps. It improves our skin, bones, and immune system, and it even impacts chronic conditions like diabetes. Yet most of us aren’t getting enough of it. So what is the minimum effective dose of protein to make sure our body isn’t just surviving but is thriving?

With a combination of trial and error and lots of research I’ve found 11 supplements that I routinely take to improve my physical and mental health.