There’s a lot of noise around supplementation.
More products.
More protocols.
More pressure to optimise everything, all the time.
But the longer I’ve trained, tested, recovered, and lived inside this space, the more I’ve moved in the opposite direction.
My stack today is simpler than most people expect — not because I care less, but because I care more about what actually holds up long term.
This is the stack I personally run most days at age 43, alongside weights, sprints, sauna, cold exposure, diving, and kitesurfing.
It’s built around energy stability, cognition, recovery, hormones, and longevity — not chasing extremes.
And just as importantly: it’s tested, rotated, and adjusted over time.
A Quick Context Before the Stack
This is my stack.
It works for my physiology, my training volume, my stress load, and my lifestyle.
It’s also informed by personal data — including genetic testing and ongoing tracking — which helps guide what stays in, what rotates, and what doesn’t earn a place.
That doesn’t mean it’s the right stack for you.
One of the biggest mistakes people make with supplements is copying protocols without understanding why they exist.
Different nervous systems.
Different recovery capacities.
Different stress loads.
The goal isn’t to replicate — it’s to understand the framework.
Food is the foundation.
Supplements in this stack are used to fill gaps, support demand, and reduce friction — not to replace diet, training, or recovery habits.
Start of Day
Goal: hydration, minerals, cellular energy
My day doesn’t start with stimulation.
It starts with hydration and foundational support.
Hydration
Water with fresh lemon and Celtic sea salt.
Supports minerals, hydration status, and nervous system tone after an overnight fast.
Shilajit (purified resin or extract)
Used first thing, in small amounts.
Supports mitochondrial function, mineral status, and energy production — without acting as a stimulant.
This is cycled in during periods of higher demand, not used aggressively year-round.
Early Morning
Goal: nervous system wake-up, circulation, light exposure
Before supplements, I prioritise movement and light.
Mobility + morning sunshine
Gentle mobility and natural light exposure help cue circadian rhythm, circulation, and nervous system readiness before asking the brain to perform.
This reduces the need to force energy later.
Morning (After Light & Movement)
Goal: cognition, focus, baseline performance
Lion’s Mane (extract powder)
½ teaspoon once the body is awake.
Supports focus, cognition, and nervous system resilience without stimulation.
Often taken on its own or as part of a mushroom coffee rather than alongside caffeine-heavy blends.
Creatine Monohydrate
Used daily for saturation — not loading, not chasing timing.
Recommended split (simple & clean):
• Morning (fasted): 2 capsules (1.5 g)
• Post-training / post-legs / post-sauna: 2–4 capsules (1.5–3 g)
This places intake around 3–4.5 g per day, which sits comfortably in the effective range.
No loading phase.
No stress around timing.
Post-training use may slightly favour uptake, but consistency and saturation matter far more than precision.
Creatine here isn’t about acute performance — it supports long-term cellular energy, strength, and cognitive resilience.
No caffeine is required early.
Midday
Goal: stable energy, avoid the 2–3pm crash
Lion’s Mane (second dose)
½ teaspoon around midday to support cognitive endurance and mental clarity.
Berberine (testing phase only)
500 mg before midday.
Used selectively and temporarily to assess glucose stability and afternoon energy — monitored with a CGM, not assumed.
This is a tool, not a baseline.
Afternoon / Training / Sauna Days
Goal: performance, hydration, recovery
Hydrate Perform (electrolytes + taurine + B vitamins)
½–1 scoop mid-afternoon or pre-session.
Especially useful on:
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Strength training days
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Sauna days
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Sprint sessions
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Diving days
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Kitesurfing sessions
Hydration and minerals matter more than stimulants when output is high.
Baseline Nutrient Support
Goal: hormones, brain health, long-term resilience
Fish Oil (DHA-focused)
Arctic Cod Liver Oil (or equivalent).
Supports brain health, inflammation balance, hormones, and recovery.
Vitamin D3 + K2
• 3–4× per week in summer
• Daily in winter
Taken consistently to support absorption and calcium regulation.
Beef Liver (desiccated)
Used as a whole-food nutrient source rather than a synthetic supplement.
Provides bioavailable vitamin A, B12, iron, copper, and essential cofactors that are difficult to replicate in isolated form.
This part of the stack supports resilience rather than short-term effects.
Evening
Goal: nervous system regulation, recovery, sleep quality
I don’t use synthetic sleep blends.
I prefer tonic support that works with the nervous system.
Reishi (extract)
Used in the evening to support stress regulation and sleep depth.
Not sedating.
Not stimulating.
Just grounding.
Magnesium Glycinate
Supports relaxation, sleep quality, and muscular recovery.
Sleep is supported — not forced.
Situational / Rotational (Not Daily)
These are used intentionally, not habitually.
Vitamin B Drops
Used occasionally during periods of higher stress, travel, or heavier training blocks.
I don’t use high-dose B vitamins daily — I prefer topping up when demand is higher rather than forcing constant intake.
NAC
Used alongside milk thistle to support liver function, particularly in the context of Gilbert’s syndrome.
This is about supporting clearance and recovery — not chasing performance.
Milk Thistle
Used to support liver function alongside sauna use, training load, occasional alcohol, and Gilbert’s considerations.
Probiotics (Omni Biotic)
Used strategically rather than continuously.
Often rotated in during travel, digestive disruption, or periods of higher physiological stress.
Cognitive Optimiser
Only on high-output mental days.
Never stacked daily.
NMN
Currently off.
Only reintroduced if recovery, HRV, or energy markers suggest benefit.
Nothing is permanent unless it earns its place.
What I Don’t Do
• No constant mega-stacks
• No daily glucose-lowering supplements without data
• No supplements without a clear role
• No adding products just because they’re popular
More isn’t better.
Clearer is better.
Where This Fits
Many of the foundations in this routine overlap with what we call our Core Stack — a simple base designed to support minerals, nervous system function, and daily resilience without unnecessary overlap.
For people who want to start with foundations rather than chasing individual supplements, that’s often a better place to begin.
A Final Thought
This isn’t a minimalist stack.
It’s a controlled one — built to cover the basics properly, support higher output, and leave room to adapt rather than accumulate.
Most people don’t need more supplements.
They need fewer — chosen more carefully, used more intentionally, and adjusted over time.
Your stack should evolve as you do.
That’s the point.