Nick Urban’s Peak Performance Supplement Stack

I get tons of questions about my supplement stack. I’ve tried easily 350+ liquids, powders, pills, extracts, tinctures, and herbs over the decades.

I recommend people start with these foundational supplements for modern humans.

Unlike many biohackers, I no longer take 150+ supplements per day.

I’ve backed off in recent years because of 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 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’d 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:

• Magnesium: RnA ReSet ReMag
• Essential Amino Acids: AminoCo EAAs (why it’s the best EAA supplement)
• Shilajit: Black Lotus Tincture (read my comparison of shilajit supplements)
• Ionic Minerals: RnA ReSet ReMyte (why it’s the best trace mineral supplement)
• Algae: ENERGYbits or Thor’s Hammer (read my review of the best micro-algae supplements)
• Astaxanthin: AX3 Astaxanthin (check out other top astaxanthin supplement choices)

Taken occasionally:

• Vitamin ADEK: Healthgevity Protect+ 5
• Blood Sugar Support: BiOptimizers Berberine Breakthrough
• PQQ + CoQ10: NOW Energy [Amazon] (check out other best CoQ10 supplements)
• Marine Phytoplankton: Activation Products Ocean’s Alive (read my review of marine phytoplankton supplements)
• Energy & Cellular Health: Performance Lab Energy (check out other best mitochondrial supplements)

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 type:

Strength supplement stack

• Essential Amino Acids: AminoCo EAAs
• Creatine Monohydrate or Upgraded Form: Nutricost Creapure Creatine Monohydrate [Amazon] or LVLUP Health Crevolution
• Beta-Alanine: Bulk Supplements Beta Alanine
• Cordyceps: Real Mushrooms Cordyceps-M (read my review)
• Niacin: No brand preference

Endurance supplement stack

• Ketones/MCT Oil: KetoneAid Ketone Esters (read my review of the best exogenous ketone supplements)
• Electrolytes: Paleovalley Essential Electrolytes (why it’s the best electrolyte supplement)
• Baking Soda: No brand preference
• Betaine (TMG): Bulk Supplements Betaine
• Raw, Local Honey: From your local farmer’s market
• Cacao: Milliard Organic Cacao Powder [Amazon]
• D-Ribose: D-Ribose Powder

Cognitive (Nootropic) Supplement Stack

Nootropics are substances that improve facets of brain function (memory, focus, motivation, energy, resilience, health, etc). I’ve compiled a list of the best nootropics for high-achieving adults. Here are my usuals.

Taken most days:

• Collagen + Adaptogenic Mushrooms: CollaGenius (read my review)

Taken occasionally:

• Natural Dopamine Enhancer: Transparent Labs Dopamine+
• Neuro Protection Peptide Stack: LVLUP Health NeuroRegenerate
• Popular Nootropic Blend: Qualia Mind 2.0 (check the other best nootropic stacks)
• Methylene Blue: LVLUP Health Mito Blue (why it’s the best methylene blue supplement)
• Bromantane: Swisschems Bromantane
• Customized Nootropic Stack: Qualia Mind 2.0 (read my review)
• Fully Natural: Mind Lab Pro
• Modafinil: Learn more here
• Caffeine + Theanine: Bulk Supplements L-Theanine

Sleep Supplement Stack

Taken most days:

• Full-Spectrum Hemp: Ojai Energetics
• Mercola’s Autophagy Tea: Bulk Supplements Quercetin, Micro Ingredients Glycine, Wildcrafted German Chamomile [Amazon] (check out my autophagy tea recipes)
• Glycine + Taurine + PharmaGABA: Sleep Breakthrough (read my review)

Taken occasionally:

• Passion Flower: Starwest Organic Passion Flower Leaf [Amazon]
• Picamilon: Pure Rawz Picamilon
• Melatonin (low-dose): Life Extension Timed Release [Amazon]

Recovery Supplement Stack

Taken most days:

• Essential Amino Acids: AminoCo EAAs
• Upgraded Whey Protein: Paleovalley Grass-Fed Whey + Colostrum (read my grass-fed whey protein reviews)

Taken occasionally:

• Molecular Hydrogen: Drink HRW or Brown’s Gas (read my review of the best H2 tablets)
• Glutamine: Bulk Supplements L-Glutamine Powder
• Melatonin (megadose): See my guide to megadosing melatonin
• Colostrum: Folqs Bovine Colostrum (why it’s the best colostrum supplement)
• Stem Cells: Qualia Stem Cell (and other ways to increase stem cells naturally)

Stress Supplement Stack

Taken occasionally:

• Phosphatidylserine: Jarrow Formulas PS 100 [Amazon]
• Reishi: Real Mushrooms Reishi (read my review)
• Ashwagandha: Bulk Supplements Ashwagandha

Detox & Hangover Prevention Supplement Stack

I rarely drink, but when I do, I biohack alcohol and prevent hangovers. Taken before drinking or alongside unavoidable toxicant exposure:

• Vitamin C: Paleovalley Essential C Whole-Food Based Complex (read my in-depth guide to megadosing Vitamin C)
• Magnesium: BiOptimizers Magnesium Breakthrough
• N-Acetyl-Cysteine: Jarrow Formulas N-A-C [Amazon]
• Milk Thistle: Jarrow Formulas Milk Thistle [Amazon]
• Dihydromyricetin: Double Wood DHM1000
• Spirulina & Chlorella: ENERGYbits

The Universal Foundational Supplements

Hopefully 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 potential 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.