Building Your Supplement Stack

Personalization Is Everything

A supplement stack should be based on your individual needs, not a generic recommendation.

Step 1: Get Baseline Labs

Before starting any supplement, request these tests:

• Vitamin D (25-OH) — optimal range: 40–60 ng/mL
• Complete blood count — checks for anemia
• Metabolic panel — kidney/liver function
• Ferritin — iron stores (more accurate than serum iron)
• B12 and folate — especially if vegetarian/vegan
• Magnesium (RBC) — standard serum test is unreliable

Step 2: Address Deficiencies First

Fill documented gaps before adding "optimization" supplements:

1. Deficient (<20 ng/mL vitamin D) → therapeutic dosing
2. Insufficient (20–30 ng/mL) → maintenance dosing
3. Optimal (40–60 ng/mL) → seasonal maintenance only

Step 3: Goal-Based Additions

For energy and focus:

• Creatine monohydrate (5g daily) — well-studied, safe
• B-complex — if levels are suboptimal

For sleep quality:

• Magnesium glycinate (200–400mg before bed)
• Melatonin (0.5–1mg — lower is often better)

For joint health:

• Omega-3s (2000mg EPA/DHA)
• Vitamin D (if deficient)

For immune support:

• Vitamin D + zinc + vitamin C
• Elderberry (during cold season)

Timing Matters

• With breakfast: Vitamin D, B vitamins, iron (with vitamin C)
• With dinner: Omega-3s, CoQ10 (fat-soluble)
• Before bed: Magnesium, melatonin