My Supplement Stack: A Systems-Based Approach to Energy, Focus, and Resilience

Why Supplement? It's not about magic pills - but in giving your system the raw materials it needs to function well. My supplement stack is designed around a few core goals:

• Cognitive clarity and executive function

• Mitochondrial health and cellular energy

• Stress resilience and recovery

• Baseline coverage of essential nutrients

This isn’t static. It’s an evolving stack built around personal experience, blood markers, and the literature. Here’s what I’m currently taking - and why.

🔹 Core Stack: The Foundation

Multivitamin

Purpose: Baseline coverage. Even with good food quality, gaps happen. A solid multi fills in the nutritional blanks and acts as an insurance policy for trace elements and daily micronutrient needs.

B Complex

Purpose: Energy metabolism, stress support. B vitamins are water-soluble and easily depleted by stress, alcohol, and intense mental effort. I use a complete B complex to support neurotransmitter synthesis and ATP production.

Vitamin C – 1000mg

Purpose: Antioxidant defense and immune support. It’s not just about colds. C supports adrenal health, collagen production, and acts as a frontline antioxidant - especially important if you’re pushing hard mentally or physically.

Vitamin D3 (4000 IU) + K2 (MK-7, 100mcg)

Purpose: Hormonal regulation, calcium balance, mood. D3 supports immunity and brain health, while K2 helps direct calcium to the bones rather than arteries. This pairing is key for cardiovascular safety with high-dose vitamin D.

Ubiquinol (CoQ10) – 100mg

Purpose: Mitochondrial energy production. The reduced, bioactive form of CoQ10. Crucial for ATP production, especially if you're interested in aging well or pushing cognitive performance. Works synergistically with D and magnesium.

Lion’s Mane – 2000mg

Purpose: Neurogenesis and cognitive support. Lion’s Mane stimulates NGF (nerve growth factor), which supports neuron repair and plasticity. I use it for focus, memory, and as a long-term bet on brain resilience.

TUDCA – 1200mg

Purpose: Liver and mitochondrial health. TUDCA supports bile flow, detox pathways, and has emerging evidence for protecting mitochondria and endoplasmic reticulum function. It’s a bit niche, but we'll see.

Magnesium – ~400mg elemental (mixed sources)

Purpose: Nervous system balance, sleep, recovery. Magnesium supports over 300 enzymatic processes, including those involved in energy and stress response. I mix forms: citrate or glycinate during the day, threonate (Magtein) at night for cognitive benefits.

Magnesium L-Threonate – 144mg elemental, 2g Magtein

Purpose: Brain-specific magnesium loading. This form crosses the blood-brain barrier. I take it at night to support sleep quality, synaptic density, and learning. It’s one of the few that noticeably impacts brain fog and memory.

Fish Oil – High-Dose, Bare Biology

Purpose: Inflammation control, membrane health, mood. A clean, IFOS-certified omega-3 source. EPA/DHA support neuronal fluidity, neurotransmitter sensitivity, and systemic inflammation. I view this as a cornerstone for brain and cardiovascular health.

Electrolytes (Daily Mix)

Purpose: Hydration, adrenal support. I aim for optimal sodium, potassium, and magnesium intake - especially when active or under high stress. Balanced electrolytes support nerve firing, muscle performance, and blood pressure stability.

Curcumin – 1000mg Meriva Phytosome

Purpose: Inflammation modulation and joint/cognitive health. I use the Meriva form for enhanced absorption. Curcumin’s benefits span inflammation, oxidative stress, and even mood. It complements the rest of the stack beautifully.

🔹 Planned Additions: The Next Layer

Citicoline (CDP-Choline)

Why: Memory, motivation, and acetylcholine support. Citicoline is a choline donor that supports membrane repair and dopamine signaling. It stacks well with Lion’s Mane and threonate for neuroplasticity and executive function.

L-Tyrosine

Why: Dopamine precursor. Great for days with high cognitive demand or low sleep. Tyrosine can support focus, mood, and alertness - especially under stress. Best taken occasionally or in targeted blocks.

Rhodiola Rosea

Why: Adaptogenic stress resilience. A Scandinavian root with robust evidence for reducing fatigue, improving mood, and buffering stress. I’m adding it to support resilience during heavy work or training cycles.

Ginkgo Biloba

Why: Blood flow and mental clarity. Ginkgo supports cerebral circulation and may synergize with threonate and Lion’s Mane. It's a longer-term experiment to see if it sharpens cognitive edges or improves memory.

🔹 The Philosophy Behind It All

Aiming to improve mental clarity, energy, and focus. This stack is about foundational support - nutrients the body uses every day, paired with compounds that promote long-term resilience and adaptability.

As always, this isn’t medical advice - just what’s working for me after a lot of trial and reflection. If you’re thinking of building your own stack; start slow, do your homework, and pay attention to how you feel.