This is not a list of 47 supplements I read about once. This is what sits on my desk right now and goes into my body every day. 19 supplements, each one chosen for a specific reason, with the dose I actually use and whether the evidence backs it up. No affiliate-first picks. If I do not take it, it is not here.
The Full Stack (19 Supplements)
Organized by when I take them during the day.
🌞 Morning (Empty Stomach / Fasted)
Probiotic (Multi-Strain)
Evidence: ModerateGut microbiome diversity. Noticeably better digestion within the first week.
NALT (N-Acetyl L-Tyrosine)
Evidence: ModerateDopamine precursor for focus and drive. Noticeably better mental clarity on demanding days.
L-Carnitine HCl
Evidence: ModerateFat metabolism and workout endurance. HCl form for better absorption.
Alpha GPC
Evidence: ModerateCholine for acetylcholine production. Pairs with NALT for focus. Supports GH release post-exercise.
Saffron Extract
Evidence: Moderate-StrongMood and emotional resilience. Clinical data compares favorably to SSRIs for mild depression. Solid adjunct.
Tiger Milk Mushroom
Evidence: ModerateRespiratory and immune support. Traditional SE Asian remedy with modern immunomodulatory data. Started for sinus issues.
Rhodiola Rosea
Evidence: ModerateAdaptogen for stress resilience. Cycle to avoid tolerance. Works best under actual stress.
TUDCA
Evidence: StrongLiver protection with oral supplement load. Bile acid that protects hepatocytes prophylactically.
🍲 With Meals
Omega-3 Fish Oil
Evidence: StrongCardiovascular and cognitive support. The single most evidence-backed supplement on the market. Started for joint inflammation, stayed for brain benefits.
Methylated B Complex
Evidence: StrongMethylfolate and methylcobalamin for methylation support. Cyanocobalamin does not work as well for some people.
Vitamin D3 + K2
Evidence: StrongD3 needs fat for absorption. K2 sends calcium to bones instead of arteries. Most northern-climate people are deficient.
Psyllium Husk
Evidence: StrongSoluble fiber for digestion and cholesterol. Not glamorous. Tried going without it - noticed within days.
Spirulina + Chlorella
Evidence: ModerateNutrient density and heavy metal binding. Chlorella binds metals, spirulina is protein-dense. Real data behind these two.
Digestive Enzyme Blend
Evidence: ModerateProtease, lipase, amylase for breakdown. Use with heavy meals, not every day.
Kyolic Aged Garlic Extract
Evidence: StrongCardiovascular and immune support without garlic breath. BP, cholesterol, immune markers all improve.
NALT (N-Acetyl L-Tyrosine)
Evidence: ModerateDopamine precursor for focus and drive. Noticeably better mental clarity on demanding days.
L-Carnitine HCl
Evidence: ModerateFat metabolism and workout endurance. HCl form for better absorption.
🌙 Evening / Before Bed
Glycine
Evidence: StrongLowers core body temp for better sleep onset. Deeper sleep, less grogginess. Also supports collagen synthesis.
Magnesium Glycinate
Evidence: StrongBetter sleep, less cramping, reduced anxiety. Feel the difference within days. Glycinate is the bioavailable form. Skip oxide.
Zinc Glycinate
Evidence: StrongImmune function and testosterone support. Glycinate absorbs well. Do not take with calcium.
Bacopa Monnieri
Evidence: StrongMemory consolidation over months. Not a quick-fix. Takes 8-12 weeks. Pair with fat.
Stack at a Glance
| # | Supplement | Dose | Timing | Evidence |
|---|---|---|---|---|
| 1 | Omega-3 Fish Oil | 1,000-2,000mg EPA+DHA | With breakfast | Strong |
| 2 | Probiotic (Multi-Strain) | 1 capsule (10-50B CFU) | Morning empty stomach | Moderate |
| 3 | Methylated B Complex | 1 capsule | With breakfast | Strong |
| 4 | Vitamin D3 + K2 | 5,000 IU D3 + 200mcg K2 (MK-7) | With breakfast (fat-soluble) | Strong |
| 5 | NALT (N-Acetyl L-Tyrosine) | 300-600mg | Morning or pre-workout | Moderate |
| 6 | Glycine | 3g | Before bed | Strong |
| 7 | Psyllium Husk | 5g in water | Before meals | Strong |
| 8 | Spirulina + Chlorella | 3g each | With lunch | Moderate |
| 9 | Magnesium Glycinate | 400mg elemental Mg | Evening | Strong |
| 10 | L-Carnitine HCl | 1,000-2,000mg | Pre-workout or morning | Moderate |
| 11 | Alpha GPC | 300-600mg | Morning with NALT | Moderate |
| 12 | Saffron Extract | 30mg (standardized safranal) | Morning | Moderate-Strong |
| 13 | Tiger Milk Mushroom | 500mg | Morning | Moderate |
| 14 | Digestive Enzyme Blend | 1 capsule | With largest meal | Moderate |
| 15 | Zinc Glycinate | 15-30mg | Evening (away from calcium) | Strong |
| 16 | Rhodiola Rosea | 200-400mg (3% rosavins) | Morning, cycled 3w on / 1w off | Moderate |
| 17 | TUDCA | 500-1,000mg | Fasted morning | Strong |
| 18 | Bacopa Monnieri | 300-600mg (50% bacosides) | Evening | Strong |
| 19 | Kyolic Aged Garlic Extract | 1,200mg | With dinner | Strong |
Where to Buy
Trusted vendors we recommend based on purity, testing, and personal experience.
Anura Labs
Peptides and research compounds including BPC-157, TB-500, and GHK-Cu. Use code optimize10 for 10% off.
Shop Anura Labs →Limitless Biotech
Nootropics and research peptides. Use code OPTIMIZE15 for a discount.
Shop Limitless Biotech →Important Disclaimers
These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional before starting any supplement regimen.
I am not a doctor. This is my personal experience, not medical advice. What works for me may not work for you. Do your own research and listen to your body.