The supplement stack I have begun my health & fitness journey with is quite simple. Most of the effective nutrition is based on my diet.

-Moderate carbs, most before noon. Large breakfast. Light to medium lunch. Light evening snack, optional fast.

-Cruciferous vegetables, namely broccoli and cauliflower, salad greens, nutritious greens such as kale, spinach, parsley, lemon juice, nutritious fruits such as mango, blueberry, lingonberry and so on, and rich spices including a high dose of chilipepper and presence of basic masala mixes.

-Less red meat, more light animal proteins with healthy protein and fat ratios. This means a seafood-poultry-dairy dominance, contributing to faster digestion. Seafood is richer in brain-healthy micronutrients as well. I make sure to keep my phosphorous and mercury levels below recommended limits.

-Olive oil with butter and sunflower oil and a handful of nuts.

-Minimal alcohol, and obviously no other substances.

-Caffeine in the morning, about half an hour to hour after waking up in order to target energy consumption instead of sleep patterns and a little bit of chocolate after meals. Preferably dark chocolate.

-Tea after meals and exercise.

This diet is the baseline coupled with light exercise a couple of times a week and not avoiding but not emphasizing weight lifting. As the reader may notice, the diet is low on sugar.

Supplements come on top of this.

Sometimes, the simplest solutions are the most effective.

The supplements I use are built on vitamins, amino acids and micronutrients, and only after those, performance enhancements.

Here goes the list:

-Vitamins: B for immunity, D for immunity during the dark winter season or flu seasons, and C occasionally, if for any reason I have to rely on processed foods for a period of time. I get much of my vitamin K by occasionally including rucola in my diet.

-L-arginine for boosting metabolism, circulation and muscle sensitivity. Taken occasionally with emphasis on transitioning from sedentary to active phases of the week.

-Tribulus terrestris for male hormonal health. Taken occasionally.

-Silymarin for liver health. Taken periodically with empty spaces in between. This is because I have a history of alcohol abuse. Useful for anyone with an even mildly stressed liver.

-Ubiqinone Q10 for heart health.

-Quercetin for blood pressure and metabolism.

-Bromelain or alternatively just pineapple for digestion.

-Berberin occasionally during lazy periods for immunity.

-Ashwaganda periodically for fitness. Interchangeable with maca and golden root.

-L-Carnosine for muscle performance during bulking periods.

-Creatine for building muscle mass during bulking. Interchangeable with TMG.

-Butyrate during sedentary periods in case there’s constipation.

-Chlorella & Spirulina for immunity and nutrition.

-Astaxanthin for antioxidant. Interchangeable with glutathione.

-Fisetin for antioxidant, taken occasionally.

-NAD+ actually I haven’t tried yet, but I imagine using it occasionally together with hyaluronic acid for beauty & cell metabolism. It is advertised for life extension, but realistically there are many variables that apply, so I deduce that the supplement ought to be used for the near-term benefit first and foremost.

-Gingseng for brain health and metabolism, taken occasionally.

-Gingko biloba for brain health, taken occasionally.

I’ll update this list as I try some more. I haven’t tried AMPK, passionflower, cordyceps or nattokinase yet, for example.

Supplements complement an already healthy routine.

Excluding cases where you must take supplements for specific medical or therapeutic purposes, supplementation complements a healthy diet and exercise routine with a low ambient-stress, low substance abuse lifestyle. They aren’t snake oils or magic potions that turn you healthy overnight, but they undebatably have a real, tangible effect when used correctly and in the right context and dosage. Consult your licensed doctor before you use anything. I am NOT your doctor.