Hey fitness nerds!

Thank you all {{active_subscriber_count}} of you!

A ton of you loved last time when I did a deep dive into my diet. So today I am doing a deep dive into my supplement stack. Reply if you want to see a breakdown of my workouts next Monday.

Here’s the complete science-backed breakdown of what I take, why I take it, and which ones actually matter.

You don’t need fancy brands or $60 bottles to get results.

Most of what works can be bought white-label on Amazon.

Read 🔽 below! 

🦴

IN LESS THAN 10 MINUTES WE WILL COVER:

Most supplements are sold like luxury cosmetics. Different packaging, same ingredient. The truth is you can buy nearly all of them white-label on Amazon for a fraction of the price. The main advantage of the expensive brands is transparency. They often disclose where they source their active compounds, which can matter for purity. But for most healthy adults, the generic options work just as well.

This is the stack I’ve refined after years of training, hospital shifts, and too many late-night PubMed searches. It’s not a prescription list, it’s what works for me. If you skip half of it, you’ll be fine. I simply enjoy testing what supports energy, recovery, and focus.

Melatonin
Melatonin is the hormone your brain releases when it’s dark. Supplementing a small dose - around 0.5 to 3 mg, can help reset circadian rhythm, especially when screens or shift work delay natural sleep. Too much can make you groggy the next morning, so less is better. It’s most useful for travelers or people who work irregular hours.

Magnesium glycinate
Magnesium regulates muscle contraction and relaxation. Glycinate is the gentlest form less likely to cause stomach upset, and improves sleep quality by calming the nervous system. Most people don’t reach the recommended 300–400 mg per day from food alone. Taken an hour before bed, it supports muscle recovery and steady sleep cycles.

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Creatine (10 g post-workout)
Creatine remains the most studied supplement in sports nutrition. It improves strength and muscle retention by restoring ATP, the energy currency inside cells. Beyond performance, new research connects creatine to improved mitochondrial function, brain energy, and even anti-ageing pathways. It supports DNA repair enzymes and reduces oxidative stress, mechanisms that decline as we age. Ten grams after training is higher than the standard five, but still safe for healthy kidneys if you stay hydrated.

Vegan protein
A convenient way to hit daily protein goals. Pea and rice protein blends cover all essential amino acids. It’s not better than chicken or eggs, just easier to prepare when life gets chaotic. The goal is consistency, not perfection.

Vitamin D3
In the UK, deficiency is almost universal through winter. Vitamin D affects immunity, bone density, and mood. Two to four thousand IU daily is a safe maintenance dose. Fat-soluble, so take it with a meal.

Omega-3 (fish or algae oil)
Omega-3 fatty acids lower inflammation, support heart health, and may enhance cognitive function. Look for EPA + DHA content around one gram daily. If you don’t eat oily fish twice a week, supplementation helps fill that gap.

NAD+ multivitamin
NAD+ (nicotinamide adenine dinucleotide) fuels cellular repair. Levels drop with age. Most “NAD boosters” use precursors like NMN or NR (nicotinamide riboside). These can support mitochondrial health and energy metabolism. The benefit is modest but noticeable for some people, especially if sleep and nutrition are already solid.

Vitamin B complex
B-vitamins convert food into usable energy. Deficiency shows up as fatigue, brain fog, or poor recovery. B12 is essential for vegans; B6 supports neurotransmitters. They’re water-soluble, so excess is excreted. Still, consistent intake matters for metabolism.

BCAAs (branched-chain amino acids)
Leucine, isoleucine, and valine reduce muscle breakdown during training. If you already eat enough protein, BCAAs add little. But on fasting days or during long workouts, they can limit muscle catabolism and keep energy stable.

Probiotics + prebiotics + digestive enzymes
Gut health drives nutrient absorption, immunity, and even mood.
• Probiotics add beneficial bacteria.
• Prebiotics (fibers like inulin) feed them.
• Digestive enzymes like amylase, lipase, protease - help break down meals efficiently, reducing bloating.

Together, they support digestion and immune balance. Consistency matters more than brand.

Ashwagandha
An adaptogen that lowers cortisol and supports testosterone and thyroid balance. Evidence shows it can improve stress resilience and sleep quality when taken regularly. Typical dose: 300–600 mg daily.

Lion’s mane
A mushroom linked to increased nerve growth factor (NGF). Early research suggests benefits for memory, focus, and mood. It’s subtle—noticeable after consistent use, not overnight.

Shilajit + Tongkat Ali
Shilajit provides trace minerals and fulvic acid that aid energy metabolism. Tongkat Ali (longjack) may support testosterone and reduce stress hormones. Evidence varies but both have mild adaptogenic effects. Combining them can improve vitality without overstimulating the nervous system.

Ginseng
One of the oldest studied adaptogens. Korean and Panax ginseng boost mental clarity and may reduce fatigue. Works best in cycles—take for a few weeks, then break.

Boron, Zinc, Magnesium, Calcium
Micronutrients that affect hormone balance, muscle contraction, and bone strength.
• Boron helps the body use vitamin D and testosterone efficiently.
• Zinc supports immune function and recovery.
• Magnesium (if not already taken at night) keeps muscles relaxed.
• Calcium supports skeletal health, especially if dairy intake is low.

These minerals interact, so avoid megadosing one while neglecting others.

L-glycine and L-glutamine
Glycine improves sleep depth and collagen production. Glutamine supports gut lining integrity and muscle recovery after intense exercise. Both are conditionally essential—your body produces them, but under stress or heavy training, extra helps.

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Garlic extract
Odour-free garlic supplements provide allicin, known for antimicrobial and heart-protective properties. They may slightly lower blood pressure and improve cholesterol ratios. Choose aged or stabilised forms to reduce stomach irritation.

Liver detox blends
Usually a mix of milk thistle (silymarin), dandelion root, and NAC. The liver doesn’t need “detoxing” in the marketing sense, but these compounds can support normal detox enzyme activity and antioxidant defense. Think of them as gentle support, not a cleanse.

If I have a long writing or project block—four solid hours of work, I use Neuro Gum. It combines caffeine, L-theanine, and vitamin B12. Caffeine provides alertness, L-theanine smooths the jitters, and B12 supports energy metabolism. It’s basically a controlled coffee substitute.

You can buy each ingredient separately for way less money as well: 100 mg caffeine capsules, 200 mg L-theanine, and a standard B12 lozenge will replicate it.

I like experimenting, but if I had to strip everything down to essentials, it would be:

Everything else is optional. Supplements are amplifiers, not foundations. Sleep, nutrition, and movement still do most of the work.

Most people overcomplicate supplementation. You don’t need a cupboard full of bottles to feel better. Start with the basics, learn how your body responds, and build slowly. Cheaper generic versions are usually fine. The difference between progress and placebo is not the brand, it’s the consistency.

Once your habits are steady, supplements become what they should be: small, precise tools that make a good routine slightly better.

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