Top 5 Daily Vitamins & Supplements

Hey SERV community!

My name is Ian Merzwinski and I'm a personal trainer and a SERV Nutrition Athlete. I’m more than excited to be talking about some ‘supplement’ advice!

I'll start with some background information on myself. I graduated with a 4-year degree in Exercise Science and have been A.C.E. Personal Training Certified since 2016. With my dad being a bodybuilder, I have been around fitness almost my whole life. Personally, I got into bodybuilding when I was a freshman in college and slowly started that progress. I am now competing in Physique competitions and plan on doing the Classic in the future.

People always ask me what vitamins I take and why. Don't get me wrong, you can get all the vitamins you need if you have the right diet. However, there are some that are hard to obtain through food and that’s why they are called “supplements”.

In my opinion, these vitamins are essential because your body deserves them, they promote longevity, and most of all overall health. These are all just tips and are in no particular order:

1. Apple Cider Vinegar (Pill Form)

First off, YES THEY HAVE A PILL FORM! When I found this out, I was pumped because drinking apple cider vinegar, for me, is absolutely terrible.  I LOVE this vitamin. It helps with weight loss, balances body pH levels, heart health, reduces blood pressure, lowers cholesterol, improves skin health, and even helps with acid reflux. All in all, this vitamin is amazing.

2. Omega 3 Fish Oil

Omega 3 fish oils are essential fats that you must get from your diet. That's why taking the pill helps so much. They help with mental health, fat loss, bone health, joint movement, and it even fights inflammation. Essentially, this pill is a great overall health booster.

3. Digestive Papaya Enzymes

Digestive papaya enzymes are perfect for after a big meal or if you are consuming a lot of protein. They help with digestion and help your body absorb nutrients. I try and eat these with every meal. And yes, I can tell the difference when I don’t eat them. They 100% help with breaking down foods for digestion. This is a must.

4. Multivitamin

Of course, I would put a multivitamin in here. We need a whole other list to describe what each micronutrient can do that's in this pill. Just know that each one has a proper function to make your body work properly. Curious about which vitamin on mineral does what? Just Google it. There's so much information on the internet about these, you'll have plenty to read.

Some people may be nervous because they try to keep their pee as close to clear as possible and multivitamins can make your pee yellow. The yellow from the multivitamins is just your body getting rid of the things it did not absorb. There are some multivitamins that are better than others so do your research!

5. Magnesium

Magnesium is amazing before bed because it aids in muscle relaxation. You will notice the difference when you sleep. When posing early in the year, I was having trouble with my right trap not ‘relaxing’. It was super frustrating. After taking magnesium for a short period of time, I believe it helped relax what I needed relaxed. It also helps calm nerves, muscle spasms, energy production, and even bone/cell formation. So why not throw this into the vitamins that you take?

All in all, these are my top 5 vitamins that you should be taking daily. Along with SERV Nutrition PRODROPS, these are what I supplement each and every day. Personally, I have so much more I could talk about with nutrition, exercise, etc. If you want to know more information, feel free to stop by my IG @ICMerz and shoot me a message. I’m more than happy to help you out with any tips that I can give you!

Links to Products

Apple Cider Vinegar:

Omega 3 Fish-Oil:


Digestive Papaya Enzymes






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