Vitamin D3
Foundational
Vitamin D status is widely studied in bone, immune, and metabolic research. Many people living indoors run low. Educational ranges are not a…
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Omega-3 (EPA/DHA)
Foundational
Long-chain omega-3s from fish oil are among the better-studied nutrition compounds for triglycerides, cell membranes, and joint comfort. Loo…
Algae Omega-3
Foundational
Algae oil supplies EPA/DHA without fish. A practical option for vegetarian or vegan eating patterns that still want long-chain omega-3s.…
Magnesium glycinate
Sleep & recovery
Magnesium is a cofactor in hundreds of enzymatic reactions. The glycinate form is often chosen in the evening because it is typically gentle…
Magnesium L-threonate
Cognition
A magnesium form studied for brain magnesium levels. Evidence is still emerging. Treat it as optional, not a required cognition stack.…
Creatine monohydrate
Training
Creatine is one of the most replicated supplements in strength and high-intensity work, with growing interest in aging muscle and cognition.…
Whey protein
Protein
A convenient way to close a protein gap on training days. Food first; powder is a tool. Choose unsweetened or lightly flavored if you alread…
Plant protein
Protein
Pea, rice, or blended plant proteins for members who do not use dairy. Combine sources across the day for a fuller amino acid pattern.…
Glycine
Sleep & recovery
Glycine is an amino acid sometimes used before bed in sleep research. Educational use is typically a few grams, not a megadose.…
Collagen peptides
Joints
Collagen is not a complete protein. Some trials look at joint comfort and skin. Pair with a complete protein source at meals.…
Electrolytes
Training
Sodium, potassium, and magnesium for long or hot sessions. This is not a sports-drink sugar bomb by necessity — check labels for added sugar…
Vitamin K2 (MK-7)
Foundational
Often paired educationally with vitamin D because of calcium handling. People on warfarin or other vitamin K–sensitive anticoagulants must n…
Zinc
Micronutrient
Zinc matters for many enzymes. Excess chronic zinc can unbalance copper. Short educational ranges beat megadoses.…
B-complex
Micronutrient
B vitamins support energy metabolism. Vegetarian and vegan patterns especially need a reliable B12 source. More is not always better — skip …
Ashwagandha
Adaptogen
An adaptogen with mixed but interesting data on perceived stress. Evidence is not a diagnosis of adrenal issues. Avoid in pregnancy. Discuss…
Cautious evidence
NMN
Longevity research
NMN is a NAD+ precursor studied in animals and early human work. Human outcome data for lifespan are not established. Treat this as optional…
Cautious evidence
Coenzyme Q10
Energy
CoQ10 sits in mitochondrial electron transport. It is sometimes discussed with statin use — that is a clinician conversation, not a protocol…
Curcumin
Joints
A turmeric extract studied for joint comfort. Absorption varies by formulation. Caution with blood thinners, gallbladder disease, and pregna…
Psyllium husk
Metabolic
A viscous fiber that can support regularity and is studied alongside cholesterol and glucose meals. Take with plenty of water, away from som…
Vitamin C
Micronutrient
An essential antioxidant nutrient. Food sources are excellent; a modest supplement can fill gaps. Megadoses are not a cold cure.…
Calcium with K2 note
Foundational
Calcium is best obtained from food. If you supplement, pairing the conversation with vitamin D and K2 is common in education materials. Do n…
Probiotic
Metabolic
Strain matters. A general multi-strain product is a starting point for education, not a treatment for GI disease. Refrigeration needs vary b…
Iron (bisglycinate)
Micronutrient
Iron is included only when a profile suggests it may be indicated (for example a listed iron deficiency). Unneeded iron can be harmful. Conf…
Gated
Beta-alanine
Training
Used in high-intensity work lasting 1–4 minutes. Tingling (paresthesia) is common and usually harmless. Not a beginner default.…
Citrulline malate
Training
A nitric-oxide pathway precursor used around training. Evidence is moderate for some performance settings. Skip if you have been advised aga…