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Nick Urban’s Peak Performance Supplement Stack

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Urban Supplement Stack
Urban Supplement Stack

After hearing my background and expertise, I often get questions about my supplement stack. I’ve tried easily 100+ liquids, powders, pills, extracts, tinctures, and herbs over the decades.

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

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

Nutrition Quote by Roger Williams

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: Humic & Fulvic Acid Complex [BEAM Minerals]
  • Algae: ENERGYbits or Sunlight Organics Chlorella & Spirulina 50/50 [Amazon]
  • Collagen: Earthtone Grass-Fed Collagen Peptides [Amazon]
  • Magnesium (Energy): Magnesium Breakthrough [BiOptimizers]
  • Magnesium (Relaxation): Ancient Minerals Magnesium Oil [Amazon]

Taken occasionally:

  • Vitamin ADK: Codeage Vitamin A-D-K
  • Bitter Melon: Jarrow Formulas Wild Bitter Melon Extract [Amazon]
  • Berberine: Bulk Supplements Berberine Powder [Amazon]
  • Astaxanthin: Sports Research Extra Strength Astanxanthin [Amazon]
  • PQQ + CoQ10 (learn the benefits of CoQ10): NOW Energy [Amazon]

Exercise & Fitness

Exercise & Physical Fitness Quote by John F Kennedy

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 (read my review)
  • Niacin: No brand preference

Endurance Supplement Stack

  • Ketones/MCT Oil: KetoneAid Ketone Esters [Amazon]
  • Electrolytes: Paleovalley Essential Electrolytes
  • 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: D-Ribose Powder [Amazon]

Cognitive (Nootropic) Supplement Stack

Cognition, Learning, and Brain Power Quote by Gandhi

Taken most days:

  • Lions Mane: Real Mushrooms Lions Mane (read my review)
  • Caffeine + Theanine: Bulk Supplements L-Theanine [Amazon]

Taken occasionally:

  • Rosemary: Plant Therapy Organic Rosemary Essential Oil [Amazon]
  • Nicotine: Lucy Nicotine Gum [Amazon]
  • Huperzine-A: Source Naturals Huperzine-A [Amazon]
  • Popular nootropic blend: Qualia Mind
  • Bromantane: Limitless Bromantane (learn about it here)
  • Power nootropic stack: Nootopia (read my review here)
  • Modafinil: Learn more here

Sleep Supplement Stack

Wakefulness LowLevel Brain Damage Quote by Dr Matthew Walker.

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 Neuro-Mag [Amazon], Ancient Minerals Magnesium Oil Spray [Amazon]
  • Glycine + Taurine + pharmaGABA: Sleep Breakthrough (read my review here)

Taken occasionally:

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

Recovery Supplement Stack

Recovery, Adversity Adaption Quote

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: L-Glutamine Powder [Amazon]
  • Colostrum: Kirkman Colostrum Gold Unflavored [Amazon] (learn about the benefits of bovine & goat colostrum)

Stress Supplement Stack

Stress Reaction Kills Quote by Hans Selye

Taken occasionally:

  • Phosphatidylserine: Jarrow Formulas PS 100 [Amazon]
  • CBD: Homemade recipe coming soon
  • Chaga: Real Mushrooms Chaga (read my review)
  • Ashwagandha: Bayan Botanical Organic Ashwagandha [Amazon]

Detox & Hangover Prevention Supplement Stack

Detox Supplementation Untested Environmental Chemicals Quote

Taken before drinking or alongside unavoidable toxicant exposure:

  • Vitamin C: Paleovalley Essential C Whole-Food Based Complex
  • Magnesium: Magnesium Breakthrough [BiOptimizers]
  • 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. Share on X

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 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.


Post Tags: Nutrition, Supplements

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