This content is for healthy adults (18+) and is not medical advice. Always consult a healthcare provider before starting supplements. Read full disclaimer.
Essential Daily Stack
The foundational supplements with the strongest clinical evidence for most adults.
Vitamin D3 + K2 (MK-7)
Bone health, immunity & cancer mortality reduction
Magnesium (glycinate or citrate)
Sleep, blood pressure & 300+ enzymatic reactions
Psyllium Husk Fiber
Cardiovascular, metabolic & gut health — strongest evidence of any supplement
Omega-3 EPA/DHA
Heart, inflammation & triglyceride support
Creatine Monohydrate
Muscle, brain energy & the most researched ergogenic supplement
Consider Adding
Targeted support for specific needs and subgroups.
Vitamin B12
Prevents deficiency in adults 50+, PPI users & metformin users
Vitamin B9 (Folate / Folic Acid / 5-MTHF)
Neural tube defect prevention & stroke risk reduction
Iron
Corrects deficiency in premenopausal women — no benefit if replete
CoQ10 (Ubiquinone/Ubiquinol)
Blood pressure reduction & statin-induced myalgia relief (age 50+)
L-Theanine
Calm focus, caffeine synergy & sleep quality
Collagen Peptides
Joint function (strong evidence) — skin claims compromised by industry funding
Rhodiola Rosea
Stress, fatigue resistance & burnout — EMA-approved, replaces ashwagandha
Lutein / Zeaxanthin
Eye strain reduction for screen-heavy adults & macular health
Glycine
Sleep quality via thermoregulation — pending independent replication