After hearing my background and expertise, I often get questions on my supplement stack. I’ve tried easily 100+ liquids, powders, pills, extracts, tinctures, and herbs over the decades.
I’ve backed off in recent years due to my concerns over supplement contamination and questionable efficacy. I focus on getting the most nutrition possible from organic, local farmer’s market produce.
I use supplements to fill specific deficiencies, and as occasion sees fit.
Below are my stacks to optimize different facets of life and the frequency I take them. I don’t take anything seven days per week. I avoid all supplements on the weekends so that they continue to work effectively. I plan on updating this page as my stacks evolve.
Nutrition Supplement Stack
If I could only take one supplement it would be magnesium. My article on the importance of supplemental magnesium lays out why. For a more in-depth breakdown, I suggest the book Magnesium Miracle [Amazon]. In short, nearly everyone’s deficient. And magnesium is possibly the most important overall nutrient lacking.
Taken most days:
- Trace Minerals: Trace Minerals Research Drops [Amazon]
- Algae: ENERGYbits or Sunlight Organics Chlorella & Spirulina 50/50 [Amazon]
- Collagen: Earthtone Grass-Fed Collagen Peptides [Amazon]
- Green Tea Extract: Jarrow Formula Green Tea [Amazon]
- Magnesium (Energy): Source Naturals Magnesium Malate [Amazon]
- Magnesium (Relaxation): Ancient Minerals Magnesium Oil [Amazon]
Taken occasionally:
- Vitamin ADK: Codeage Vitamin A-D-K [Amazon]
- Bitter Melon: Jarrow Formulas Wild Bitter Melon Extract [Amazon]
- Berberine: Bulk Supplements Berberine Powder [Amazon]
- Astaxanthin: Sports Research Extra Strength Astanxanthin [Amazon]
- PQQ + CoQ10: NOW Energy [Amazon]
Exercise & Fitness
I broke down the core ingredients in my exercise supplement stack in my guide to making homemade preworkout. I tailor the stack towards the exercise:
Strength Supplement Stack
- Essential Amino Acids (EAAs): NOW Sports Amino-9 Essentials [Amazon] or ENERGYbits algae
- Creatine Monohydrate: Nutricost Crepure Creatine Monohydrate [Amazon]
- Citrulline Malate: Bulk Supplements Citrulline Malate [Amazon]
- Beta-Alanine: Bulk Supplements Beta Alanine [Amazon]
- Cordyceps: Real Mushrooms Cordyceps-M (Use Code URBAN for 10% Off) [Real Mushrooms]
- Niacin: No brand preference
Endurance Supplement Stack
- Ketones/MCT Oil: KetoneAid Ketone Esters [Amazon]
- Electrolytes: Trace Minerals Research Drops [Amazon]
- Baking Soda: No brand preference
- Betaine (TMG): Bulk Supplements Betaine [Amazon]
- Raw, local honey: From your local farmer’s market
- Cacao: Milliard Organic Cacao Powder [Amazon]
- D-Ribose: Micro ingredients D-Ribose [Amazon]
Cognitive (Nootropic) Supplement Stack
Taken most days:
- Lions Mane: Real Mushrooms Lions Mane (Use Code URBAN for 10% Off) [Real Mushrooms]
- Caffeine + Theanine: Nootropics Depot L-Theanine [Amazon]
Taken occasionally:
- Rosemary: Plant Therapy Organic Rosemary Essential Oil [Amazon]
- Nicotine: Lucy Nicotine Gum [Lucy]
- Huperzine-A: Source Naturals Huperzine-A [Amazon]
- Popular nootropic blend: Qualia Mind [Amazon]
- Bromantane: Science Biologics (learn about it here)
- Power nootropic stack: FindMyFormula (read my review here)
- Modafinil: No source 🙂
Sleep Supplement Stack
Taken most days:
- Mercola’s Autophagy tea: Bulk Supplements Quercetin, Micro Ingredients Glycine, Wildcrafted German Chamomile [Amazon] (check out my autophagy tea recipes)
- CBD: Homemade recipe coming soon
- Magnesium: Life Extension Neruo-Mag [Amazon], Ancient Minerals Magnesium Oil Spray [Amazon]
Taken occasionally:
- Passion Flower: Starwest Organic Passion Flower Leaf [Amazon]
- Picamilon: Science Biologics
- Melatonin (low-dose): Life Extension Timed Release [Amazon]
Recovery Supplement Stack
Taken most days:
- Essential Amino Acids (EAAs): NOW Sports Amino-9 Essentials [Amazon]
- Whey Protein: Raw, Grass-Fed Whey [Amazon]
Taken occasionally:
- Molecular Hydrogen: Dr. Mercola [Amazon] or Drink HRW (check out my review of the best H2 tablets)
- Glutamine: Nutricost L-Glutamine [Amazon]
- Colostrum: Kirkman Colostrum Gold Unflavored [Amazon] (learn about the benefits of bovine & goat colostrum)
Stress Supplement Stack
Taken occasionally:
- Phosphatidylserine: Jarrow Formulas PS 100 [Amazon]
- CBD: Homemade recipe coming soon
- Chaga: Real Mushrooms Chaga (Use Code URBAN for 10% Off) [Real Mushrooms]
- Ashwagandha: Bayan Botanical Organic Ashwagandha [Amazon]
Detox & Hangover Prevention Supplement Stack
Taken before drinking or alongside unavoidable toxicant exposure:
- Vitamin C: Doctor’s Best Vitamin C with Quali-C [Amazon]
- Magnesium: Source Naturals Magnesium Malate [Amazon]
- N-Acetyl-Cysteine: Jarrow Formulas N-A-C [Amazon]
- Milk Thistle: Jarrow Formulas Milk Thistle [Amazon]
- Dihydromyricetin: Double Wood DHM1000 [Amazon]
- Spirulina & Chlorella: ENERGYbits
Key Supplements (Most) Everyone Could Use
Smart supplementation balances any vitamin and mineral deficiencies, and helps your body and brain better adapt to today's fast-paced lifestyle. Click To TweetHopefully you’re still with me after that extensive list. I’ve added and removed supplements over time, but this is my base. Since supplements are expensive and a hassle to take, I can condense my recommendations down to the foundational categories of any respectable stack:
- Magnesium
- Mushrooms
- Adaptogenic herbs
- Creatine
- Essential aminos
I’m the first to admit the appeal of the latest designer anti-aging molecules. But, as I wrote previously, at a certain point your supplements may do more harm than good. And they don’t always work either. Stick with these basics and thoroughly vet any new additions.
Your supplement protocol should change. With your age, routines, and events. How about you? I’d love to hear what supplements you take and why in the comments below.
