Simple Guide to Supplements: Building Your Personal Stack

From Foundation to Optimization

The Reality of Modern Supplementation

In today's world, we're bombarded with supplement recommendations from every direction. Social media influencers swear by their morning stacks, longevity doctors take dozens of compounds daily, and wellness brands promise miraculous transformations.

You heard me say this over and over: True well-being, youth, and vitality come from circulation and flow within the body. When energy stagnates, the body ages.

Not shockingly, supplements work best when applied to a system that's already in flow - one supported by alkaline raw vegetables, fruits, movement, sweat, breath, and proper elimination.

The key isn't finding the "perfect" supplement protocol - it's understanding the fundamental pillars of health and adapting them to your unique circumstances, lifestyle, and goals. Remember: trends will come and go, but what's rarely addressed is the rot—the acidic waste that accumulates in our tissues, blocking flow and causing the body to decay (=acidic foods, toxic relationships, negative thought patterns).

Only by removing this rot can we truly heal. Our entire physiological makeup is designed for regeneration. When we create the conditions to come back alive, these dead things naturally die off in entropy. The idea that we peak at 35 and decline is a complete lie. We decline because we spend the first 35 years accumulating layers of rot. What we want is to build incorruptibility.

What this looks like:

• Alkaline foundation: Raw vegetables, fruits, fresh juices

• Movement: Regular exercise, walking, stretching

• Detox pathways: Sweating, proper elimination, deep breathing (max oxygen)

• Hydration: Pure water with minerals

• Rest & generate: Quality sleep, get sunshine

Think of supplements as amplifiers, not replacements. When your basic systems are flowing well, supplements can provide that extra edge. When your foundation is compromised, even the best supplements may fall flat.

The Food-First Reality Check

Food should always be your primary source of nutrition. This isn't just idealistic wellness advice—it's biochemical reality. Whole foods contain nutrients in forms your body recognizes, along with cofactors and compounds that enhance absorption and utilization.

However, here's the uncomfortable truth: we have a problem with our food supply. Even with the best intentions, most people simply aren't getting enough high-quality whole foods. Modern agriculture, soil depletion, long transport times, and processing have significantly reduced the nutrient density of our food compared to previous generations.

Certain nutrients are now scarce even in organic foods:

• Vitamin D (due to indoor lifestyles)

• Omega-3 fatty acids (unless eating wild fish regularly)

• Magnesium (depleted soils)

• B vitamins (processing and stress)

• Trace minerals (industrial farming)

What constitutes high-quality whole foods:

• Grown without pesticides and chemical fertilizers (organic foods fit this description, but so do some non-organic foods)

• Fresh & local (choose fresh conventional over wilted organic produce)

• Grown with the laws of nature in mind (animals fed their native diets, not grains and byproducts, with free access to outdoors)

• Not genetically modified (please don't come for me in the comments)

The pragmatic approach: Use high-quality supplements to fill genuine gaps while continuously working to improve your food quality. The goal isn't supplement dependence—it's bridging the gap between what your body needs and what modern food can realistically provide.

Understanding Your Body's Supplementation Needs

Foundation: The Essential Base

My approach: Start with the fundamentals that everyone needs, regardless of where they are in their health journey. These are the non-negotiables that support basic cellular function and overall wellbeing.

Focus Areas:

• Basic nutrient coverage and filling common deficiencies

• Essential systems support (immune, bone, brain)

• Establishing consistent healthy patterns

• Creating a sustainable routine you can maintain long-term

What I prioritize:

• Vitamin D3 + K2 - Essential for immune function and bone health

• Quality omega fatty acids - Brain fuel and anti-inflammatory support

• Magnesium L-threonate - Sleep optimization and stress resilience

• Probiotics - Gut health is everything; start here and stay consistent

Prevention: Strategic Protection

My approach: Once your foundation is solid, add targeted interventions that protect against future decline and optimize systems before problems arise.

Focus Areas:

• Cellular energy production and mitochondrial support

• Stress adaptation and resilience building

• Early intervention for declining efficiency

• Enhanced recovery and sleep optimization

What I add to the foundation:

• NAD precursors - Start supporting cellular energy now, not later

• Adaptogenic herbs (Rhodiola, cordyceps) - Help your body adapt to modern stressors

• Targeted antioxidants (Resveratrol, glutathione) - Daily cellular protection

• Digestive support - Nutrient absorption becomes more critical

• Cognitive boosters e.g. Huperzine A, Phosphatidylserine

Boost: Advanced Optimization

My approach: For those ready to play the serious longevity game, this level involves systematic optimization of multiple pathways simultaneously. This isn't about quick fixes - read more about performance optimization here.

Focus Areas:

• All cellular aging pathways simultaneously

• Advanced metabolic optimization

• Comprehensive inflammation management

• Biomarker panels every 3-6 months and cellular cleanup protocols

What this looks like:

• Regular epigenetic age testing using clocks like GrimAge or PhenoAge

• HRV and sleep tracking with devices like Oura or Whoop

• Subcutaneous NAD injections - could be complex to DIY effectively

• Exosome injections in joints, face - 90 percent of the efficacy of stem cells is through the release of exosomes

• Spermidine (1-10mg daily) to enhance autophagy and cellular recycling

• Urolithin A (500-1000mg) for mitochondrial health and muscle function

The Rotation Strategy

Here's something most supplement guides won't tell you: taking breaks and rotating supplements often makes them more effective. Your body adapts to constant inputs, so cycling your supplements can:

• Prevent tolerance

• Allow your body to reset

• Save money

• Help you identify what's actually working

Consider having "on" and "off" weeks, or rotating different brands and formulations of the same nutrient.

Building Your Personal Stack

The Foundation

Vitamin D3 + K2 addresses one of the most widespread deficiencies, particularly for those living in northern climates or spending significant time indoors. Vitamin D3 supports immune function, mood regulation, and bone health, while K2 ensures calcium goes to bones and teeth rather than soft tissues like arteries. These nutrients work synergistically - D3 increases calcium absorption, and K2 directs it to the right places. Liquid drops offer superior absorption and allow for easy dose adjustments based on your blood levels and seasonal needs.

Omega Fatty Acids are essential for brain, heart, and cellular health, but quality matters enormously. Ideally, get most omega-3 from cold-water fatty fish like wild-caught Alaskan salmon, sardines, herring, and mackerel. Seafood contains roughly 50/50 triglycerides and phospholipids, which is the natural balance your body expects. For supplementation, avoid synthetic fish oil when possible. Krill oil delivers omega-3 primarily in phospholipid form, making it superior to fish oil, plus it contains naturally occurring phosphatidyl-choline and astaxanthin for added antioxidant protection.

Magnesium participates in over 300 enzymatic reactions throughout your body, supporting everything from sleep and stress response to muscle function and energy production. Most people are deficient due to depleted soils and high stress levels. Taking magnesium before bed promotes relaxation and deeper sleep, making it a perfect evening ritual that compounds benefits over time. Magnesium L-threonate stands out as the superior form due to its unique ability to increase brain magnesium concentration, crossing the blood-brain barrier more effectively than other forms to support cognitive function, memory, and neuroplasticity - a form particularly advocated by longevity physician Peter Attia for its brain health benefits.

Quality Probiotic serves as the foundation of immune and digestive health, optimizing your microbiome and limiting endotoxin production—a major contributor to many chronic diseases. Seed Probiotic offers clinically-backed strains with innovative delivery systems, while Dr. Ohhira's provides a comprehensive Japanese formula that's shelf-stable for travel. Consider rotating different strains periodically to promote microbial diversity, and always pack probiotics when traveling to maintain gut health during disruptions to routine.

The Enhancers (Add Based on Your Needs)

For Cellular Health and Longevity:

• BodyBio PC (Phosphatidylcholine) - Essential for rebuilding cell membranes, enhancing brain function, and promoting longevity

• Cymbiotika Liposomal Glutathione - Powerful antioxidant for gut health and cellular protection

• Glutaryl - Topical glutathione spray for oxidative stress and cellular health

• ValAsta Astaxanthin - Premium astaxanthin for superior antioxidant protection and cellular health

For Energy and Metabolism:

• Maca Powder (natural energy and stamina boost)

• Body Bio ReMineralize or Trace Minerals (essential minerals for cellular hydration)

• Sun Chlorella (green juice on-the-go)

For Immune Support:

• Black Seed Oil (“cure for everything except death”)

• Wellness Formula (herbal immune boost at first signs of illness)

• Kid-e-Kare Orega-cinn (strong immune support for the family)

• Bromelain (pineapple enzyme for protein digestion and inflammation)

For Beauty and Skin:

• Tahitian Noni Juice (antioxidant and mineral support)

• Liquid Vitamin C (especially when you’re in the sun)

• Pure Raw Aloe Force (skin clarity)

The Personalization Principle

Listen to Your Body

Your body is the ultimate guide. Pay attention to:

• Energy levels throughout the day

• Sleep quality

• Digestive function

• Mood and mental clarity

• Recovery from exercise or stress

Consider Your Lifestyle

• Travel frequently? Pack probiotics, natural melatonin, chlorella, and wellness formula

• High stress job? Prioritize magnesium and adaptogens e.g Reishi

• Limited sun exposure? Vitamin D is non-negotiable

• Poor diet access? Focus on comprehensive multivitamins and greens

Timing and Combinations: Maximizing Your Supplement Strategy

Timing matters as much as the supplement itself. Each nutrient has unique absorption patterns that influence how well it works in your body. Some supplements are best taken with meals, others on an empty stomach, and certain combinations can either enhance or inhibit each other's effectiveness.

Morning Protocol

Take together with healthy fats:

• Vitamin D3 + K2 - I take this in the morning to mimic sunrise, with olive oil for optimal absorption

• B-Complex - Promotes metabolic support throughout the day, take with food to prevent stomach upset

• Omega fatty acids (krill oil) - Best absorbed with dietary fats

• Ubiquinol (CoQ10) - Take in divided doses with fatty meals; aligns with body's natural detoxification cycle

Take on empty stomach (30-60 minutes before breakfast):

• Probiotics - Reach intestines with minimal interference from food and stomach acid

• Fermented ginseng - Enhanced energy and cognitive support

• Grape seed extract - Vascular health and cellular protection

• Rhodiola - Adaptogenic stress support and mental clarity

• L-arginine - Cardiovascular and performance benefits

• Tru Niagen NR - NAD precursor

Pre-Sauna protocol

• BodyBio PC first thing in the am

• 1h before sauna - Tru Niagen Pro

• Resveratrol for sirtuin activation

• Trace minerals - add a pinch of sea salt to water

• Coconut water - natural electrolyte source (Hydrate like it’s your job)

Daytime Protocol (With Lunch)

Take with food:

• Vitamin C - Take after meals with full glass of water to minimize nausea

• Zinc - Prevents stomach upset, but separate from calcium and iron

• Turmeric/Curcumin - Add black pepper (piperine) to increase bioavailability by 2,000%

• Chlorella - First of two daily doses for detoxification support

Evening Protocol

With dinner (containing healthy fats):

• Astaxanthin - Supports nighttime repair and regeneration

• Vitamin E - Can be taken once daily with fatty meal

• Fermented mushrooms (reishi, shiitake) - Immune support during sleep

• Liver support supplements - Work with natural detox cycle

• Iodine - If taken separately from multivitamin

Before bed for sleep support:

• Magnesium L-threonate and oxide - Calming effect plus brain health benefits

• Calcium + Magnesium together - If taking both, combine for better absorption

• GABA, L-theanine or melatonin - if needed

Important Supplement Interactions

Avoid taking together:

• Iron with zinc, calcium, vitamin E, or caffeine - Reduces iron absorption

• Calcium with iron or zinc - Mutual interference

• Zinc with calcium and/or iron - Hinders zinc absorption

• Fiber supplements with omega fatty acids - Fiber may inhibit fat absorption

• Fiber supplements - Take 2+ hours away from other supplements and medications

• High-fiber foods with iron - Inhibits absorption

Synergistic combinations:

• Vitamin D3 + K2 - Work together for proper calcium metabolism (ideal ratio still undetermined; ~200mcg K2 for average person)

• Vitamin C + iron - Enhances iron absorption

• Turmeric + black pepper - Dramatically increases curcumin bioavailability

• Calcium + magnesium - Balance muscle function and bone health

• Collagen + vitamin C - Supports natural collagen production

Exercise-Specific Timing Considerations

Avoid before workouts:

• Fiber supplements - Take 3-4 hours before exercise (slows digestion and causes discomfort)

• High-dose single antioxidants (vitamin C, E) - May decrease insulin sensitivity and hamper natural antioxidant response

• Omega fatty acids - May cause indigestion if taken immediately before exercise

Antioxidant timing for athletes:

• Before very difficult workouts only - Take full spectrum antioxidants with pre-race meal

• General rule - Consume antioxidants as far as possible from exercise sessions

• Moderate intake only - Avoid consistent high-dose antioxidants in pre/during workout protocol

Iron timing:

• Midmorning or midafternoon - On empty stomach for best absorption

• Away from exercise - Don't take immediately before workouts

Special Considerations

Food vs. empty stomach guidelines:

• Fat-soluble vitamins (A, D, E, K) - Always with healthy fats, but not too much grease

• Water-soluble vitamins (B, C) - With food to prevent stomach upset (except B12)

• Minerals - Generally with food, except iron which absorbs better alone

• Probiotics - Empty stomach 2-3 hours before first meal OR after final meal

Probiotic effectiveness:

• Reduce processed foods and sugar - Otherwise you're wasting money on probiotics

• Empty stomach timing - Allows beneficial bacteria to reach intestines with minimal interference

Remember: Start slowly when implementing a comprehensive timing protocol. Begin with the foundation supplements and gradually add enhancers based on your individual response and needs.

For Kids:

• Body Bio Balance Oil - Tasteless omega blend for smoothies and juices

• Seed Pediatric Probiotic - Tasteless powder for water

• Kid-e-Kare Orega-cinn - Strong but effective immune support (mix with applesauce)

• BodyBio PC - Essential for growing brains and cellular development

Whole Family Options:

• BodyBio PC - "The most important supplement" for cellular health across all ages

• Glutaryl spray - Easy topical application for everyone

• Sun Chlorella - Travel-friendly greens when fresh options aren't available

• Body Bio ReMineralize - Essential for active families who sweat regularly

Remember: consistency matters more than perfection. It's better to take a few key supplements regularly than to have an elaborate protocol you can't maintain.

Your Action Plan

Week 1-2: Foundation

Start with the basics: multivitamin, vitamin D, omega fatty acids, magnesium, and probiotics.

Week 3-4: Assessment

Notice changes in energy, sleep, and overall well-being. Your body will tell you what's working.

Month 2: Enhancement

Add targeted supplements based on your specific needs and goals.

Month 3+: Optimization

Fine-tune your protocol. Some supplements can be cycled, others are daily essentials.

The Bottom Line

Supplementation is a tool, not a magic bullet. The foundations of health remain:

• Nutrient-dense whole foods

• Quality sleep

• Regular movement

• Stress management

• Strong relationships

• Purpose and meaning

Use supplements to fill gaps, enhance your natural health practices, and support your body's incredible capacity for healing and vitality. Your perfect protocol is the one you can maintain consistently while feeling your best.

Remember: Your health journey is uniquely yours. Start with the foundations, listen to your body, and adjust accordingly. The best supplement protocol is the one that works for your life, not someone else's Instagram feed.

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This is by no means a comprehensive full list, but rather what has caught my radar—supplements I've personally tried or am meaning to try based on research and trusted recommendations. Your journey will be unique, and what works for one person may not work for another.

Always consult with healthcare professionals before making significant changes to your supplement routine, especially if you have existing health conditions or take medications.