The supplement industry is worth billions of dollars and built almost entirely on hype. Proprietary blends, exotic compounds, before-and-after photos, and influencer endorsements — all designed to make you feel like you're missing something.
You're probably not missing what they're selling.
Here's my actual daily supplement stack — seven things, all with clear evidence, all with a specific reason for being in my routine. No magic. No shortcuts. Just the basics, done consistently.
My Standard Before We Start
Every supplement I take meets three criteria:
There's actual research behind it. Not one study. Consistent, replicated evidence across multiple populations.
I personally notice a difference. Supplements that make no noticeable difference in how I feel, perform, or recover don't stay in the stack.
The risk profile is clean. I'm not interested in compounds with significant side effect profiles. Everything here is well-tolerated by the vast majority of people.
With that said — this is my stack, not a prescription. Get your levels tested before supplementing. Talk to your doctor. Individual needs vary.
1. Creatine Monohydrate
Why I take it: Strength, muscle, and emerging brain health benefits.
Creatine is the most well-researched supplement in existence. Decades of studies across diverse populations consistently show the same thing: it works.
Creatine increases the availability of phosphocreatine in muscle tissue, which fuels short, high-intensity efforts — exactly what lifting is. The result is more strength output, better training performance, and over time more muscle mass.
What most people don't know is the emerging research on creatine's cognitive benefits. Several studies suggest creatine supplementation supports brain energy metabolism, reduces mental fatigue, and may have neuroprotective effects. For a supplement this inexpensive and this well-studied, the case is remarkably strong.
What I take: 5g of pure creatine monohydrate daily. No loading phase. No fancy form — plain monohydrate is the most studied and the most cost-effective.
2. Mushroom Powder Blend
Why I take it: Cognitive function and brain health.
My mushroom blend typically includes Lion's Mane, Reishi, and Cordyceps. Lion's Mane is the one I care most about — it has the strongest evidence for supporting nerve growth factor (NGF), which plays a role in the growth and maintenance of neurons.
Given my family history with Alzheimer's, anything with legitimate evidence for cognitive support goes on my shortlist. Lion's Mane has earned its place.
Reishi supports immune function and has adaptogenic properties — helping the body manage stress more effectively. Cordyceps is associated with improved oxygen utilization and energy production, which has modest performance implications.
What I take: A quality mushroom blend daily, typically in the morning. Look for products that specify the extract concentration rather than just raw mushroom powder.
3. Fish Oil (Omega-3 Fatty Acids)
Why I take it: Cardiovascular health, inflammation, and joint support.
EPA and DHA — the active omega-3 fatty acids in fish oil — have one of the strongest evidence bases in nutrition science. The cardiovascular benefits are well-established: reduced triglycerides, improved arterial health, lower inflammatory markers, and reduced risk of cardiovascular events.
For anyone training consistently, the anti-inflammatory effects are practically valuable. Fish oil doesn't eliminate soreness, but chronic systemic inflammation — the kind that builds up over time with hard training and a poor diet — is something worth actively managing.
Joint health is the other reason. Omega-3s have been shown to reduce joint pain and stiffness, which becomes increasingly relevant the harder and longer you train.
What I take: 2–3g of combined EPA+DHA daily. Look for a product with third-party testing for purity — fish oil quality varies significantly.
4. Vitamin D3 + K2
Why I take it: Bone density, immune function, hormonal health, and mood.
Most people in Utah are deficient in Vitamin D — especially during fall and winter when sun exposure is limited. Deficiency is associated with impaired immune function, reduced bone density, lower testosterone levels, depression, and fatigue.
D3 is the form your body makes from sun exposure and the form most efficiently utilized. K2 is the essential partner — it directs calcium to bones and teeth rather than arteries, which is important when supplementing D3 at meaningful doses.
These two always go together. D3 without K2 at higher doses can lead to inappropriate calcium deposition. The combination is safer and more effective.
What I take: 5,000 IU of D3 with 100mcg of K2 (MK-7 form) daily. Get your levels tested — optimal range is 40–60 ng/mL. Adjust dose accordingly.
5. Zinc
Why I take it: Testosterone production, immune function, and recovery.
Zinc is involved in over 300 enzymatic processes in the body — including testosterone synthesis, protein production, immune response, and wound healing. Athletes deplete zinc faster through sweat, making deficiency more common in people who train regularly.
Low zinc is directly associated with reduced testosterone levels. For men especially, this is worth paying attention to. Correcting a zinc deficiency can meaningfully improve hormonal function.
I take zinc at night — it pairs well with magnesium for sleep quality and the combination is sometimes called ZMA.
What I take: 25–30mg of zinc (picolinate or bisglycinate form for best absorption) taken at night.
6. Vitamin B Complex
Why I take it: Energy metabolism and nervous system function.
B vitamins are essential cofactors in energy metabolism — the process of converting food into usable cellular energy. B12 specifically supports nerve health, red blood cell production, and cognitive function. B6 is involved in neurotransmitter synthesis. B9 (folate) is critical for DNA repair and cell division.
I notice a real difference in my sustained energy levels with consistent B complex supplementation — particularly in the afternoon when energy typically dips. It's not stimulant energy. It's clean, steady metabolic support.
What I take: A B complex with methylated forms of B12 and folate (methylcobalamin and methylfolate) — better absorbed than the synthetic forms in cheaper products.
7. Magnesium Glycinate
Why I take it: Sleep quality, muscle function, and recovery.
This might be the one that makes the biggest day-to-day difference in my life.
Magnesium is involved in over 300 biochemical reactions — including muscle contraction and relaxation, nerve function, blood sugar regulation, and protein synthesis. It's one of the most commonly deficient minerals in people who eat a modern Western diet.
The sleep benefits are the reason I take it every night. Magnesium supports the activation of the parasympathetic nervous system — the rest-and-digest state. It reduces the time to fall asleep, improves sleep quality, and reduces nighttime waking.
Glycinate is the form I recommend. It's the most bioavailable, least likely to cause digestive upset, and most effective for sleep specifically. Avoid magnesium oxide — it's the cheapest form but the least effective.
What I take: 400mg of magnesium glycinate 30–60 minutes before bed. Every single night.
What I Don't Prioritize — And Why
Pre-workout: High caffeine pre-workouts disrupt sleep, create dependency, and address the wrong problem. If you need stimulants to train, the issue is sleep and recovery — not stimulants. I get my caffeine from natural sources, like coffee, taken at least 8 hours before bed.
Protein powders as supplements: Protein powder is food, not a supplement. I use it as a convenient protein source when I'm low on protein — Dymatize ISO 100 is my current choice. But it belongs in the nutrition conversation, not the supplement conversation.
Fat burners: There are no supplements that meaningfully accelerate fat loss beyond the basics of a calorie deficit. Fat burner products are expensive caffeine pills with marketing attached to them.
BCAAs: If you're eating adequate protein, BCAAs are redundant. Save your money.
The Bottom Line
Seven supplements. All evidence-backed. All personally tested. All taken consistently.
The fundamentals — creatine, omega-3s, vitamin D3+K2, magnesium — are where the real value is. The rest of the stack supports specific goals around brain health and energy metabolism.
Start with the fundamentals. Get your levels tested. Be consistent. And ignore the rest of the noise.