How do I build a good supplement stack?
Start with Vitamin D, Magnesium, and Omega-3s as your foundation. Add targeted supplements based on specific goals like energy, sleep, or focus.
- Foundation first: D, Mg, Omega-3
- Add based on goals
- Check interactions
Start With the Foundations
Before buying anything fancy, cover your bases. These are the supplements that benefit the widest range of people based on actual research:
Vitamin D - Unless you live at the equator and work outside, you're probably low. 2000-5000 IU daily for most people.
Magnesium - About 50% of Americans don't get enough. Start with 200-400mg glycinate or citrate at night.
Omega-3s - Fish oil or algae oil. 1-2g of combined EPA/DHA daily.
Quick Tips
- →Get your Vitamin D levels tested first if possible
- →Take magnesium at night - it helps with sleep
- →Keep fish oil in the fridge to prevent oxidation
Add Based on Your Goals
Once you have the foundations, add supplements targeted to what you actually want to achieve:
For Energy: Creatine, B-vitamins if deficient, Iron if tested low.
For Sleep: Magnesium, L-theanine, Glycine.
For Focus: Alpha-GPC, Lion's Mane, Bacopa.
Quick Tips
- →Match supplements to specific goals
- →Start with one new supplement at a time
Check for Interactions
Some supplements cancel each other out, some compete for absorption. Calcium and magnesium compete for absorption - take them at different times.
Quick Tips
- →Use a stack checker to find conflicts
- →Space out competing supplements by 2-4 hours
Quality Matters More Than Brand
Third-party testing is the gold standard. Look for USP, NSF, or Informed Sport certifications.
Quick Tips
- →Look for third-party certifications
- →Research bioavailability of forms
Key Takeaways
Building a supplement stack isn't about taking more - it's about taking the right things for your body.
Ingredients Mentioned
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