Nick Urban’s Peak Performance Supplement Stack

I get tons of questions about my supplement stack. I’ve tried easily 250+ 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:

• Shilajit: Pure Himalayan Shilajit Sun-Dried Liquid (read my comparison of shilajit supplements)
• Ionic Minerals: RnA ReSet ReMyte (read my review)
• Algae: ENERGYbits or Thor’s Hammer (read my review)
• Magnesium: RnA ReSet ReMag
• Astaxanthin: AX3 Astaxanthin (check out other top astaxanthin supplement choices)

Taken occasionally:

• Vitamin ADK: Codeage Vitamin A-D-K
• Blood Sugar Support: Berberine Breakthrough
• PQQ + CoQ10 (learn the benefits of 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 type:

Strength Supplement Stack

• Essential Amino Acids: AminoCo EAAs (why it’s the best EAA supplement)
• Creatine Monohydrate: Nutricost Crepure Creatine Monohydrate
• 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 exogenous ketone supplements)
• Electrolytes: Paleovalley Essential Electrolytes
• Baking Soda: No brand preference
• Betaine (TMG): Bulk Supplements Betaine
• Raw, Local Honey: From your local farmer’s market
• Cacao: Milliard Organic Cacao Powder
• D-Ribose: D-Ribose Powder

Cognitive (Nootropic) Supplement Stack

Taken most days:

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

Taken occasionally:

• Rosemary: Plant Therapy Organic Rosemary Essential Oil
• Nicotine: Lucy Nicotine Gum
• Popular Nootropic Blend: Qualia Mind 2.0 (read my review here)
• Bromantane: Limitless Bromantane (learn about it here)
• Customized Nootropic Stack: Nootopia (read my review here)
• 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 (check out my autophagy tea recipes)
• Glycine + Taurine + PharmaGABA: Sleep Breakthrough (read my review here)

Taken occasionally:

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

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: L-Glutamine Powder
• Colostrum: ARMRA Performance (learn about the benefits of bovine & goat colostrum)

Stress Supplement Stack

Taken occasionally:

• Phosphatidylserine: Jarrow Formulas PS 100
• Reishi: Real Mushrooms Reishi (read my review)
• Ashwagandha: Bayan Botanical Organic Ashwagandha

Detox & Hangover Prevention Supplement Stack

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

• Vitamin C: Paleovalley Essential C Whole-Food Based Complex
• Magnesium: Magnesium Breakthrough
• N-Acetyl-Cysteine: Jarrow Formulas N-A-C
• Milk Thistle: Jarrow Formulas Milk Thistle
• Dihydromyricetin: Double Wood DHM1000
• Spirulina & Chlorella: ENERGYbits

Key Supplements (Almost) Everyone Could Use

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.