Supplement stacks

Popular stacks, pre-checked for interactions and laid out into a daily plan.

Longevity Foundation

D3 + K2, omega-3, magnesium, NMN, resveratrol, curcumin

A popular anti-aging baseline: cover the common deficiencies (vitamin D, magnesium, omega-3) first, then layer NAD⁺ support and polyphenols. The foundations have far stronger evidence than the longevity compounds.

Mitochondrial Energy

CoQ10, NMN, B complex, magnesium, omega-3, NAC

Supports the cofactors of cellular energy production: B vitamins and magnesium for ATP-generating enzymes, CoQ10 for the electron transport chain, NMN for NAD⁺ and NAC for glutathione.

Sleep & Calm

Magnesium, glycine, L-theanine, ashwagandha, zinc

An evening stack built around relaxation. Start one ingredient at a time — the calming effects can add up.

Mineral Essentials

Iron, vitamin C, calcium, zinc, copper, magnesium, D3

The trickiest stack to time: several minerals compete for absorption. See how the planner spaces iron away from calcium and zinc while pairing it with vitamin C.

Focus & Energy

Caffeine + L-theanine, L-tyrosine, rhodiola, B complex, creatine

A daytime stack for alertness without the crash. Caffeine and L-theanine have the best evidence; tyrosine may help under stress or sleep loss. Everything is front-loaded to the morning to protect sleep.

Metabolic Health

Berberine, magnesium, omega-3, chromium, alpha-lipoic acid, psyllium

Supplements studied for blood sugar and cholesterol. Several lower glucose — if you take diabetes medication, flag it above and involve your doctor.

Brain & Memory

Omega-3, creatine, bacopa, lion's mane, acetyl-L-carnitine, B12

Built around the better-evidenced options (omega-3, creatine, bacopa) plus popular newcomers with early data. Bacopa needs 8–12 weeks to show effects.