Pre-Built Stacks

Supplement Stacks That Actually Work

Each stack is built around a specific goal with research-backed doses and links to full ingredient guides. No proprietary blends. No filler. Just what's been shown to work.

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Essentials Training Focus Sleep Calm Joint Health Gut Health Weight Management Women's Health Menopause Men's Health Anti-Aging Skin & Hair Recovery
1
Pick your goal

Each stack targets a specific outcome — foundation health, performance, focus, sleep, stress, joints, women's health, menopause, or longevity.

2
Read the ingredient guides

Every ingredient links to a full guide — mechanisms, dosing, and what the research actually says.

3
Give it real time

Most stacks need 4–8 weeks of consistent use. Supplements aren't drugs — patience is part of the protocol.

Foundation

The Essentials Stack

Most Popular · Start Here

The three highest-impact supplements with the strongest research base. If you take nothing else, take these.

Evidence
🟢 Strong
Ingredients
3
Complexity
🟢 Simple

Core ingredients

Vitamin D3 · Magnesium Glycinate · Omega-3

The three highest-impact supplements with the strongest research base. If you take nothing else, take these. Addresses the most common deficiencies and provides the broadest health foundation.

🟢 Strong Evidence

CORE

Vitamin D3 — 2,000–4,000 IU

Over 40% of adults are deficient. Supports immunity, mood, bone density, and hormone function.

Magnesium Glycinate — 300mg

Up to 50% of people are deficient. Critical for sleep quality, muscle function, and stress response.

Omega-3 (EPA/DHA) — 1–2g

Anti-inflammatory foundation. Supports heart health, brain function, and joint comfort.

When to take it

D3 with breakfast (needs fat to absorb) · Omega-3 with any meal · Magnesium 30–60 min before bed

This stack may not be necessary if

  • Recent bloodwork already confirms normal vitamin D and magnesium levels
  • You already eat oily fish 2–3x/week and don't need omega-3 supplementation
  • You take a blood thinner or other medication that interacts with omega-3 — check with your doctor first
Performance

The Training Stack

Best for Strength & Muscle

No filler pre-workout ingredients — just the four with substantial evidence behind them for performance and recovery.

Evidence
🟢 Strong
Ingredients
4
Complexity
🟡 Moderate

Core ingredients

Creatine · Beta-Alanine · Citrulline Malate · Whey Protein

Built for people who train consistently. Every ingredient has substantial evidence behind it — no filler pre-workout ingredients, just the ones that actually move the needle on performance and recovery.

🟢 Strong Evidence

CORE

Creatine Monohydrate — 5g

500+ studies. Increases phosphocreatine stores, improving power output, strength gains, and lean mass.

OPTIONAL

Beta-Alanine — 3.2g

Raises muscle carnosine over time. Delays fatigue during high-intensity sets. Causes harmless tingling (paresthesia) in some people.

Citrulline Malate — 6g

Boosts nitric oxide and blood flow. Improves muscular endurance and reduces post-workout soreness.

CONDITIONAL

Whey Protein — 25–40g

Fast-digesting complete protein. Only necessary if you're not already meeting your daily protein target through food.

When to take it

Creatine any time daily (consistency beats timing) · Citrulline + Beta-Alanine 30 min pre-workout · Whey within 60 min post-workout

This stack may not be necessary if

  • You're not currently doing resistance or high-intensity training
  • You're already meeting your protein needs through whole foods
  • You'd rather skip the harmless Beta-Alanine tingling — it's optional, not required for the stack to work
Cognitive

The Focus Stack

For Mental Clarity & Memory

Combines fast-acting clarity support with longer-term cognitive compounds. Allow 8–12 weeks for the full effect.

Evidence
🟡 Moderate
Ingredients
3
Complexity
🟢 Simple

Core ingredients

Lion's Mane · L-Theanine + Caffeine · Bacopa Monnieri

For students, professionals, and anyone wanting sharper focus and better memory. Combines fast-acting clarity support with longer-term cognitive compounds. Allow 8–12 weeks for the full effect of this stack.

🟡 Moderate Evidence

CORE

L-Theanine 200mg + Caffeine 100mg

One of the more consistently studied nootropic combinations, with multiple RCTs. Theanine smooths out caffeine's jittery edge while preserving focus and energy.

OPTIONAL

Bacopa Monnieri — 300mg

Reasonably well-supported by human RCTs for memory consolidation, with some evidence for reduced anxiety. Slow-acting — needs 8–12 weeks. Take with food to reduce GI discomfort.

Lion's Mane — 1,000mg

Shown in lab and small human studies to promote nerve growth factor (NGF) synthesis; human evidence for long-term cognitive benefit is still limited to a handful of small trials, mostly in older adults with mild cognitive concerns. Use fruiting body extract with verified beta-glucan content.

When to take it

Lion's Mane with breakfast · L-Theanine + Caffeine mid-morning · Bacopa with evening meal (improves absorption, reduces nausea)

This stack may not be necessary if

  • Your focus issues are mainly from poor sleep or high stress — fix those first, they matter more
  • You're already sensitive to caffeine and don't want a stimulant, even a smoothed-out one
  • You need results in days, not weeks — Bacopa and Lion's Mane are slow, 8–12 week compounds
Recovery

The Sleep Stack

For Deep, Restorative Sleep

For staying in deep sleep and waking rested — not just falling asleep. None of these cause dependency or morning grogginess at these doses.

Evidence
🟡 Moderate
Ingredients
4
Complexity
🟡 Moderate

Core ingredients

Magnesium Glycinate · L-Glycine · Apigenin · Ashwagandha

Designed for people who struggle with sleep quality — not falling asleep, but staying in deep sleep and waking rested. None of these cause dependency or morning grogginess at these doses.

🟡 Moderate Evidence

CORE

Magnesium Glycinate — 400mg

Calms the nervous system and reduces time to reach deep sleep. Glycinate form is most bioavailable and easiest on digestion.

L-Glycine — 3g

Clinical trials show improved sleep quality and reduced daytime fatigue. Lowers core body temperature — a key trigger for sleep onset.

OPTIONAL

Ashwagandha (KSM-66) — 600mg

Lowers cortisol over time. Especially useful when stress or an overactive mind is the root cause of poor sleep.

Apigenin — 50mg

A flavonoid found in chamomile, shown in lab research to bind GABA receptors — the proposed mechanism behind its calming reputation. Direct human trial data on isolated apigenin for sleep is still limited, though chamomile itself has supportive human sleep research.

When to take it

All taken together 30–60 min before bed. Glycine can be dissolved in water. This stack works differently from melatonin — don't combine both unless specifically recommended.

This stack may not be necessary if

  • You suspect a diagnosable sleep disorder like sleep apnea — see a doctor, not a supplement stack
  • You already fall asleep and stay asleep fine — this targets sleep quality issues specifically
  • You're already taking melatonin — don't combine both without guidance
Stress

The Calm Stack

For Stress & Cortisol Support

Not a quick fix, but a genuine physiological support system for chronic stress and elevated cortisol. Noticeable after 4–6 weeks.

Evidence
🟡 Moderate
Ingredients
3
Complexity
🟢 Simple

Core ingredients

Ashwagandha · Phosphatidylserine · Magnesium Glycinate

For people dealing with chronic stress, elevated cortisol, or burnout — not a quick fix, but a genuine physiological support system. Results become noticeable after 4–6 weeks of consistent use.

🟡 Moderate Evidence

CORE

Ashwagandha (KSM-66) — 600mg

The most studied adaptogen for cortisol reduction. Multiple RCTs show significant reductions in cortisol and perceived stress over 8 weeks.

Magnesium Glycinate — 400mg

Chronic stress depletes magnesium — and low magnesium amplifies the stress response. Often the single most impactful change in this stack.

OPTIONAL

Phosphatidylserine — 300mg

Shown in several small human trials to blunt the cortisol spike from physical exercise stress; evidence for psychological/mental stress specifically is thinner. Proposed to support HPA axis regulation based on this mechanism.

When to take it

Ashwagandha with breakfast or lunch (can be stimulating for some if taken at night) · Phosphatidylserine with breakfast · Magnesium in the evening

This stack may not be necessary if

  • Your stress stems from a specific, identifiable situation that needs to be addressed directly, not just physiologically buffered
  • You have a thyroid or autoimmune condition — ashwagandha can interact, talk to your doctor first
  • You need clinical-level support for anxiety or burnout — this isn't a substitute for therapy or medical care
Joints

The Joint Health Stack

For Joint Comfort & Longevity

For active people, older adults, and anyone with joint discomfort. Cartilage support is slow — give it 3–6 months before evaluating results.

Evidence
🟠 Mixed
Ingredients
3
Complexity
🟢 Simple

Core ingredients

Glucosamine + Chondroitin · Turmeric (Curcumin) · Collagen Peptides

For active people, older adults, and anyone with joint discomfort. Cartilage support is slow by nature — give this stack 3–6 months before evaluating results. Consistent daily use matters more than anything else here.

🟠 Mixed Evidence

CORE

Turmeric (Curcumin) — 500–1,000mg

Potent anti-inflammatory. Must be taken with black pepper extract (BioPerine) or fat — curcumin has very low bioavailability on its own.

Collagen Peptides — 10g

Provides glycine, proline, and hydroxyproline — the building blocks for cartilage, tendons, and connective tissue.

OPTIONAL

Glucosamine 1,500mg + Chondroitin 1,200mg

One of the most studied combinations for joint cartilage support, though the evidence is mixed — the large NIH-funded GAIT trial found no significant benefit over placebo for the overall study group, with a positive effect showing up only in a subgroup with moderate-to-severe knee pain. Individual response varies more than the marketing usually admits.

When to take it

Glucosamine/Chondroitin with meals (reduces GI discomfort) · Turmeric with food and fat for absorption · Collagen any time — morning works well

This stack may not be necessary if

  • You don't have joint discomfort — there's no strong preventive case for healthy joints
  • Your pain is sudden, severe, or from an acute injury — see a doctor, not a supplement stack
  • You're already 3+ months in with no improvement — cartilage-support supplements that don't work by then are unlikely to start
Women's Health

The Women's Health Stack

Hormones · Bones · Energy

Built around the nutritional gaps most common in women. Applicable at any life stage, though specific needs shift with age and reproductive status.

Evidence
🟡 Moderate
Ingredients
5
Complexity
🟡 Moderate

Core ingredients

Magnesium · Vitamin D3+K2 · Omega-3 · Folate · Iron

Built around the nutritional gaps most common in women — and the ingredients with the strongest evidence for hormonal balance, bone density, mood, and energy. Applicable at any life stage, though specific needs shift with age and reproductive status.

🟡 Moderate Evidence

CORE

Magnesium Glycinate — 300mg

Multiple RCTs show significant reduction in PMS symptoms — cramps, bloating, mood changes. Also supports sleep quality and cortisol regulation.

Vitamin D3 — 2,000 IU + K2 (MK-7) — 100mcg

Women are 4× more likely to develop osteoporosis. D3+K2 work together — D3 increases calcium absorption, K2 directs it into bone rather than arteries.

Folate (L-Methylfolate) — 400–800mcg

Essential for DNA synthesis, methylation cycle, and mood regulation. Critical for reproductive-age women — reduces neural tube defect risk in early pregnancy.

OPTIONAL

Omega-3 (EPA/DHA) — 2g

Has RCT support for reducing menstrual pain via its effect on prostaglandins, plus anti-inflammatory and mood-related benefits; broader "hormonal balance" claims are less directly established. DHA is especially important during pregnancy.

CONDITIONAL

Iron (Ferrous Bisglycinate) — 18–25mg if deficient

Up to 20% of menstruating women are iron deficient. Bisglycinate form has fewer GI side effects than ferrous sulphate. Only supplement if blood work confirms deficiency.

When to take it

D3+K2 with breakfast (needs fat) · Omega-3 with any meal · Folate with morning meal · Magnesium before bed · Iron on empty stomach with Vitamin C (separate from calcium by 2+ hours)

This stack may not be necessary if

  • Recent bloodwork shows you're not iron deficient — don't supplement iron without a confirmed need
  • You already get folate from a prenatal or general multivitamin
  • You're not menstruating or of reproductive age — some of these needs shift substantially with life stage
Menopause

The Menopause Stack

Hot Flashes · Bone Density · Sleep

Built around the symptom clusters that actually shift during menopause, using ingredients with direct human trial support rather than repurposed "women's health" ingredients.

Evidence
🟠 Mixed
Ingredients
6
Complexity
🟠 Advanced

Core ingredients

Black Cohosh · Schisandra · Sea Buckthorn Oil · D3+K2 · Magnesium · Omega-3

Built around the symptom clusters that actually shift during menopause — hot flashes, sleep and mood disruption, vaginal dryness, and accelerating bone loss — using the ingredients with the most direct human trial support for each, not general "women's health" ingredients repurposed for the job. Evidence quality varies by ingredient, noted individually below.

🟠 Mixed Evidence

CORE

Vitamin D3 — 2,000 IU + K2 (MK-7) — 100mcg

Bone density loss accelerates sharply after menopause as estrogen drops. D3 increases calcium absorption; K2 helps direct that calcium into bone rather than arteries.

Magnesium Glycinate — 300–400mg

Supports the sleep disruption and mood changes common during this transition, and plays a supporting role in bone density alongside D3 and K2.

OPTIONAL

Black Cohosh — 20–40mg

The classic vasomotor-symptom herb, though the evidence is genuinely mixed — some trials show real reductions in hot flashes and night sweats, others show no significant difference from placebo. Use a standardized isopropanolic extract.

Schisandra Berry — 1,000mg

A randomized, placebo-controlled trial specifically in menopausal women found it significantly reduced overall symptom scores over 6 weeks, with the largest improvements in hot flashes, sweating, and palpitations.

Omega-3 (EPA/DHA) — 2g

Cardiovascular risk rises after menopause as estrogen's protective effect fades. Omega-3 has RCT support for triglycerides and mood; its effect on hard cardiovascular outcomes has been more mixed in large general-population trials.

CONDITIONAL

Sea Buckthorn Oil — 3g

A randomized, placebo-controlled trial specifically in postmenopausal women found it improved vaginal epithelial integrity over 3 months — one of the only supplements with a dedicated human trial for this specific symptom. Only relevant if you have this symptom.

When to take it

Black Cohosh and Schisandra with breakfast · D3+K2 with a meal containing fat · Omega-3 with any meal · Magnesium in the evening · Sea Buckthorn Oil with food, consistently for at least 8–12 weeks before judging results

This stack may not be necessary if

  • Your symptoms are severe enough to significantly affect daily life — talk to your doctor about HRT and other medical options first; this is a complementary approach, not a replacement
  • You don't have the specific symptom a given ingredient targets — e.g. skip Sea Buckthorn Oil if you don't have vaginal dryness
  • You're already on hormone therapy — check with your doctor before adding supplements, especially Black Cohosh
Longevity

The Anti-Aging Stack

Cellular · Skin · Inflammation

No supplement is a proven anti-aging protocol — this is a research-informed starting point, not a guarantee. Evidence ranges widely by ingredient.

Evidence
🟠 Mixed
Ingredients
5
Complexity
🟡 Moderate

Core ingredients

Collagen Peptides · NAC · NMN · Astaxanthin · Resveratrol

Built around ingredients studied for age-related biological changes: declining NAD+ levels, oxidative stress, and loss of structural proteins. The evidence here ranges widely — from solid human trial data (collagen, NAC) to promising-but-early human research (NMN) to a mechanism that hasn't held up as well under closer scrutiny (resveratrol's sirtuin story). No supplement is a proven anti-aging protocol; this is a research-informed starting point, not a guarantee.

🟠 Mixed Evidence

CORE

Collagen Peptides — 10g

Collagen production drops ~1% per year after 25. Hydrolysed peptides support skin elasticity, joint integrity, and connective tissue. Pair with Vitamin C for maximum synthesis.

NAC (N-Acetyl Cysteine) — 600mg

A precursor to glutathione, the body's primary intracellular antioxidant, which tends to decline with age. Has real clinical trial support for respiratory/mucolytic use; broader "anti-aging" and detox claims lean more on mechanism than long-term human outcome trials.

OPTIONAL

NMN — 500mg

NAD+ levels are commonly reported to decline substantially with age. NMN raises NAD+ levels in early human trials, and is proposed to support mitochondrial energy and DNA repair based on its biological role — but whether it outperforms other NAD+ precursors like NR hasn't been directly tested head-to-head in humans, and long-term outcome data is still limited.

Astaxanthin — 6mg

A carotenoid antioxidant; the widely-repeated "6,000x stronger than vitamin C" figure comes from a specific in-vitro lab assay, not a measure of benefit inside the human body. Human trials show it can reduce some oxidative stress markers and support skin appearance measures; it does cross the blood-brain barrier, though that alone doesn't prove a specific brain benefit.

Resveratrol — 500mg

Originally popularized for activating sirtuins, longevity-linked proteins studied in animal models — though follow-up research found much of the original sirtuin-activation data was a lab-assay artifact, and human trials haven't confirmed an anti-aging benefit. Better supported as a general antioxidant. Take with a fat-containing meal for absorption.

When to take it

NMN + Resveratrol in the morning with a fat-containing meal (both require fat for absorption) · Astaxanthin with your largest meal · NAC between meals on an empty stomach · Collagen any time — morning is ideal

This stack may not be necessary if

  • You're looking for a proven anti-aging fix — none of these are that, and no supplement currently is
  • You're already taking a similar NAD+ precursor like NR — no need to stack both
  • You want quick, visible results — these are slow, incremental-at-best interventions, not a fast track
Men's Health

The Men's Health Stack

Testosterone · Cardiovascular · Vitality

Built around testosterone-related biology and the cardiovascular risk factors that affect men disproportionately. Evidence quality varies by ingredient.

Evidence
🟡 Moderate
Ingredients
5
Complexity
🟡 Moderate

Core ingredients

Ashwagandha · Magnesium · Zinc · Vitamin D3 · Omega-3

Built around the nutrients most researched for testosterone-related biology and the cardiovascular risk factors that affect men disproportionately. The evidence quality varies by ingredient — some are backed by randomized trials, others mainly by correlational or mechanistic data — noted individually below rather than presented as uniformly proven.

🟡 Moderate Evidence

CORE

Ashwagandha (KSM-66) — 600mg

A meta-analysis of RCTs found roughly a 17% average testosterone increase versus placebo — but effect size varies by population, with the largest increases seen in infertile or high-stress men rather than healthy men with normal baseline levels. Cortisol reduction is separately well-supported, and matters here since cortisol antagonizes testosterone. Root extract only; use KSM-66 or Sensoril.

Magnesium Glycinate — 300mg

Low magnesium is associated with lower free testosterone. Magnesium also supports deep sleep quality — and testosterone is produced primarily during sleep. A double benefit for hormonal health.

OPTIONAL

Omega-3 (EPA/DHA) — 2g

Heart disease is the #1 cause of death in men. Omega-3 reliably lowers triglycerides in RCTs; its effect on hard cardiovascular outcomes like heart attack or stroke has been more mixed in large general-population outcome trials. EPA also has supportive evidence for mood regulation — relevant given men's significantly higher rates of untreated depression.

CONDITIONAL

Zinc (Bisglycinate) — 25mg

A mineral cofactor required for testosterone synthesis. Zinc deficiency is clearly linked to lower testosterone in human studies — the added benefit in men who are already zinc-replete is much less established. Bisglycinate form absorbs better and is gentler on the stomach than zinc oxide.

Vitamin D3 — 3,000–5,000 IU

Low vitamin D is correlated with lower testosterone in observational data. One 12-month RCT in vitamin D-insufficient overweight men found supplementation significantly raised testosterone versus placebo — an effect not yet consistently confirmed in men with normal vitamin D levels. Also supports cardiovascular and immune health.

When to take it

D3 with breakfast (needs fat to absorb) · Omega-3 with any meal · Zinc with food (may cause nausea on empty stomach — do not take with calcium) · Ashwagandha with dinner · Magnesium 30–60 min before bed

This stack may not be necessary if

  • Recent bloodwork shows your zinc and vitamin D levels are already normal — the added benefit above baseline is much less established
  • You're not experiencing symptoms related to low testosterone, sleep, or cardiovascular risk
  • You're already taking a multivitamin covering zinc and D3 at similar doses
Gut Health

The Gut Health Stack

Digestion · Microbiome · Gut Barrier

Built around the gut lining, the bacteria living in it, and the mechanical side of digestion itself.

Evidence
🟡 Moderate
Ingredients
5
Complexity
🟡 Moderate

Core ingredients

Probiotics · Fiber · Digestive Enzymes · L-Glutamine · Dandelion Root

Built around the gut lining, the bacteria living in it, and the mechanical side of digestion itself — feeding beneficial bacteria, supporting the intestinal barrier, and helping break down food that's otherwise hard to digest.

🟡 Moderate Evidence

CORE

Probiotics — 1–50 Billion CFU

Choose products with named strains (genus + species + strain ID) rather than a vague "probiotic blend." L. rhamnosus GG and S. boulardii have the strongest evidence for general gut health.

Fiber — 10–20g/day

Most adults get about half the fiber they need. Soluble fiber feeds the same beneficial bacteria probiotics introduce — start at 3–5g/day and build up to avoid bloating.

OPTIONAL

Digestive Enzymes — with meals

Helps break down proteins, fats, and carbs at the point of digestion — particularly useful for post-meal heaviness or discomfort after high-protein or high-fat meals.

L-Glutamine — 5–10g/day

The primary fuel source for the cells lining the intestine. Supports gut barrier integrity, especially useful during periods of stress, illness, or intense training.

Dandelion Root — 500mg, before meals

A traditional digestive bitter that stimulates digestive secretions before eating, plus prebiotic inulin fiber that feeds beneficial gut bacteria.

When to take it

Dandelion Root 15–30 min before meals · Digestive Enzymes right before or at the start of eating · Probiotics with or just before a meal · Fiber spread across the day with plenty of water · Glutamine any time, on an empty or full stomach

This stack may not be necessary if

  • You don't have digestive symptoms — this isn't a preventive requirement for a healthy gut
  • You're already taking a fiber supplement or eating 25–30g of fiber daily from food
  • Your digestive issues are persistent or severe — that warrants a doctor's evaluation, not a supplement stack
Weight Management

The Weight Management Stack

Satiety · Blood Sugar · Modest Support

Not a substitute for diet, exercise, or medical treatment for obesity — targets the few mechanisms with real, if small, human evidence.

Evidence
🟠 Mixed
Ingredients
4
Complexity
🟡 Moderate

Core ingredients

Glucomannan · Green Tea Extract · Apple Cider Vinegar · Chromium Picolinate

None of these ingredients are a substitute for diet, exercise, or medical treatment for obesity — the honest research on this category is modest at best. This stack targets the few mechanisms with real (if small) human evidence: fiber-driven fullness, catechin-supported metabolism, and blood sugar handling.

🟠 Mixed Evidence

CORE

Glucomannan — 1–4g/day, with water

A viscous fiber that swells with water to promote fullness. Meta-analyses disagree on the size of the effect, but it's one of the few weight-related supplements with real randomized-trial data. Always take with a full glass of water.

OPTIONAL

Green Tea Extract — 300–800mg EGCG

Catechins, particularly EGCG, are associated with a modest increase in calorie burn in clinical research — a small metabolic nudge, not a dramatic one.

Apple Cider Vinegar — 1–2 tbsp, diluted

The best-supported effect is on post-meal blood sugar response, with smaller, less consistent evidence for appetite. Always dilute in water — undiluted vinegar can damage tooth enamel and the esophagus.

CONDITIONAL

Chromium Picolinate — 200–400mcg/day

May support healthy blood sugar handling and insulin sensitivity, which some people find helps with carbohydrate cravings — most relevant for those with elevated blood sugar to begin with.

When to take it

Glucomannan 30–60 min before meals with a full glass of water · Apple Cider Vinegar diluted before meals · Green Tea Extract with breakfast or lunch (contains caffeine) · Chromium Picolinate with a meal

This stack may not be necessary if

  • You're looking for a fast or dramatic result — none of these offer that
  • Your blood sugar is already normal — Chromium's benefit is most established in people with elevated blood sugar
  • You have GERD or sensitive teeth — Apple Cider Vinegar can aggravate both even when diluted
Skin & Hair

The Skin & Hair Stack

Collagen · Hydration · Hair & Skin Support

Covers skin and hair from the inside out — collagen synthesis building blocks, hydration, and the keratin-supporting nutrient most associated with hair.

Evidence
🟡 Moderate
Ingredients
6
Complexity
🟠 Advanced

Core ingredients

Collagen · Vitamin C · Hyaluronic Acid · Silica · Vitamin E · Biotin

Built around the building blocks of collagen synthesis, the structural protein itself, and the moisture-retention layer that keeps skin looking plump — plus the keratin-supporting nutrient most associated with hair growth. Covers skin and hair from the inside out rather than relying on topicals alone.

🟡 Moderate Evidence

CORE

Collagen Peptides — 10g/day

Hydrolyzed collagen provides the glycine, proline, and hydroxyproline building blocks your body uses to make new collagen in skin, hair, and joints.

Vitamin C — 500–1,000mg/day

Required as a cofactor for prolyl hydroxylase, the enzyme that cross-links collagen — without adequate vitamin C, collagen synthesis stalls regardless of how much collagen or silicon you take.

OPTIONAL

Hyaluronic Acid — 120–240mg/day

Holds up to 1,000x its weight in water — oral supplementation has been shown to improve skin hydration and elasticity over several weeks of consistent use.

Silica (ch-OSA) — 10mg/day

Choline-stabilized orthosilicic acid is the only clinically studied bioavailable form — shown to improve skin elasticity and reduce roughness over 20 weeks. Avoid plain "silica" (silicon dioxide), which has near-zero absorption.

Vitamin E — 100–200 IU/day

A fat-soluble antioxidant that protects cell membranes from oxidative damage; choose natural d-alpha tocopherol and pair with vitamin C, which regenerates it once oxidized.

CONDITIONAL

Biotin — 2,500–5,000mcg/day

Supports keratin infrastructure through B-vitamin-dependent carboxylase reactions — most relevant for people with an actual biotin deficiency, but a standard addition in hair- and nail-focused formulas.

When to take it

Collagen any time, mixed into coffee or a smoothie · Vitamin C, Vitamin E, and Biotin with a meal containing fat · Hyaluronic Acid with or without food · Silica with food, consistently for at least 8–12 weeks before judging results

This stack may not be necessary if

  • You're not experiencing hair thinning, skin dryness, or a confirmed biotin deficiency
  • You have sudden or patchy hair loss — see a doctor, that needs a medical diagnosis, not a supplement stack
  • You already get sufficient collagen-supporting nutrients through diet
Recovery

The Recovery Stack

Muscle Repair · Inflammation · Sleep Quality

For the days after hard training — muscle repair, gut barrier support, inflammation, and the deep sleep where most actual recovery happens.

Evidence
🟡 Moderate
Ingredients
7
Complexity
🟠 Advanced

Core ingredients

Creatine · Magnesium · Omega-3 · Glycine · Tart Cherry · Curcumin · Glutamine

Built for the days after hard training — covering muscle repair and cell volumization, gut barrier support under physical stress, exercise-induced inflammation, and the deep sleep where most actual recovery happens.

🟡 Moderate Evidence

CORE

Creatine Monohydrate — 5g/day

The most-studied recovery compound in sports nutrition — replenishes ATP stores and draws water into muscle cells, supporting faster recovery between sessions.

Magnesium Glycinate — 200–400mg/day

Supports muscle relaxation and the deep sleep stages where the bulk of physical recovery occurs — the glycinate form is gentler on digestion than other forms at higher doses.

OPTIONAL

Omega-3 (High EPA Fish Oil) — 2–3g/day

EPA in particular supports a healthy inflammatory response after intense training — choose a high-EPA formula specifically, not just any standard fish oil ratio.

Glycine — 3g before bed

An inhibitory neurotransmitter that has been shown to improve sleep quality and next-day recovery — also a key amino acid building block for collagen and connective tissue repair.

Tart Cherry Extract — 480–960mg/day

Rich in anthocyanins studied for reducing exercise-induced muscle soreness and oxidative stress, plus a natural source of melatonin that supports the sleep side of recovery.

Enhanced Curcumin (Meriva/Longvida/piperine) — 500–1,000mg/day

Supports a healthy inflammatory response and joint comfort after hard training — plain turmeric powder has very poor absorption, so an enhanced delivery form is essential here.

CONDITIONAL

L-Glutamine — 5–10g/day

The primary fuel for the cells lining the intestine — intense training is a physical stressor on the gut barrier, and glutamine demand rises accordingly during heavy training blocks. Most relevant then, not for casual exercisers.

When to take it

Creatine any time, consistency matters more than timing · Omega-3 and Curcumin with a meal containing fat · Glutamine post-workout or any time on an empty or full stomach · Magnesium Glycinate and Glycine 30–60 min before bed · Tart Cherry in the evening for sleep + recovery overlap

This stack may not be necessary if

  • You're not training intensely enough to need dedicated recovery support — good sleep, food, and hydration cover most casual exercisers
  • You're not in a heavy training block — L-Glutamine specifically is most relevant then
  • You're already getting anti-inflammatory support from another source, like the Joint Health stack's turmeric
From the Blog
How to Build a Supplement Stack That Actually Works Supplement Timing: What Actually Matters 7 Common Supplement Myths, Debunked

Important Note:

These stacks are for informational and educational purposes only and do not constitute medical advice. Individual needs vary significantly. Always consult a qualified healthcare professional before starting any supplement regimen, especially if you have existing medical conditions, take prescription medications, or are pregnant or nursing. These statements have not been evaluated by the Food and Drug Administration. Supplements are not intended to diagnose, treat, cure, or prevent any disease.