Foundational Stack
The non-negotiables. These six compounds cover the most common deficiencies and form the bedrock of any optimized health protocol.
Vitamin D3 + K2
D3 2000 IU paired with K2 (MK-7) to direct calcium into bones not arteries. Essential for immune function, mood, and musculoskeletal health.
Immunity · Bone~$18–28 on iHerb
Shop on iHerb →Magnesium Glycinate
High-absorption chelated form. Supports sleep, muscle relaxation, and nervous system regulation. 240 mg elemental per serving.
Sleep · Muscle~$18–25 on iHerb
Shop on iHerb →Ultimate Omega
2840 mg total Omega-3s per serving. Triglyceride form for superior absorption. Foundational cardiovascular, brain, and inflammation support.
Cardio · Brain~$35–50 on iHerb
Shop on iHerb →Zinc Picolinate
30 mg picolinate form with trace copper balance. Critical for testosterone production, immune defense, and wound healing. NSF Certified.
Immunity · Hormones~$18–22 on iHerb
Shop on iHerb →Vitamin C 1000 mg
Rose hip bioflavonoids for enhanced bioavailability. Antioxidant protection, collagen synthesis, and daily immune fortification.
Antioxidant · Immunity~$14–22 on iHerb
Shop on iHerb →B-Complex #12
Active methylated B vitamins including methylcobalamin B12. Supports energy metabolism, methylation, neurological function, and mood.
Energy · Methylation~$22–30 on iHerb
Shop on iHerb →Performance & Recovery
Adaptogens, creatine, and ergogenic aids for the body that performs on demand. Train harder, recover faster, stay in the zone.
Creatine Monohydrate
5 g pure Creapure® creatine monohydrate. The most researched performance compound on Earth — strength, power, cognitive benefits included.
Strength · Power~$35–45 on iHerb
Shop on iHerb →Ashwagandha KSM-66
Full-spectrum root extract (300 mg KSM-66). A traditional adaptogen used to help support the body's response to everyday stress.
Adaptogen · Cortisol~$22–30 on iHerb
Shop on iHerb →Rhodiola Rosea
Standardized 3% rosavins, 1% salidroside. Reduces mental fatigue, improves endurance, and blunts the burnout cascade in high-demand lifestyles.
Stamina · Focus~$22–35 on iHerb
Shop on iHerb →CoQ10 Ubiquinol QH-Absorb+
Active ubiquinol form (100 mg) with shilajit for enhanced mitochondrial uptake. The upgraded CoQ10, a more bioavailable form popular with adults over 30.
Mitochondria · Cardio~$35–50 on iHerb
Shop on iHerb →L-Glutamine Powder
5 g pure L-Glutamine per serving. Supports gut lining integrity, reduces post-exercise muscle soreness, and maintains immune function during hard training.
Gut · Recovery~$20–30 on iHerb
Shop on iHerb →Amino Complex (BCAA)
8 essential amino acids in optimal 2:1:1 BCAA ratio. Preserves lean muscle, fuels intra-workout, and accelerates recovery signaling.
Muscle · Recovery~$38–48 on iHerb
Shop on iHerb →Longevity & Anti-Aging
The cellular maintenance crew. NAD+ precursors, senolytic flavonoids, and mitochondrial protectors for those playing the long game.
NMN 500 mg
Nicotinamide Mononucleotide — direct NAD+ precursor. Supports energy production, DNA repair, and sirtuin-mediated longevity pathways.
Longevity · NAD+ Pathway~$40–70 on iHerb
Shop on iHerb →NiaCel-400 (NR + NAD+)
400 mg Nicotinamide Riboside (NR) per serving — the other major NAD+ precursor. Clinically studied for mitochondrial function and metabolic health.
Longevity · Metabolism~$60–80 on iHerb
Shop on iHerb →Resveratrol 200 mg
Trans-resveratrol from Japanese knotweed root. Activates SIRT1 longevity genes, supports cardiovascular health and anti-inflammatory signaling.
Sirtuin · Cardio~$20–30 on iHerb
Shop on iHerb →Quercetin with Bromelain
800 mg Quercetin with Bromelain for bioavailability. A plant flavonoid studied for its antioxidant properties and role in supporting a healthy inflammatory response.
Senolytic · Inflammation~$18–26 on iHerb
Shop on iHerb →Alpha Lipoic Acid
300 mg sustained-release R-ALA. An antioxidant compound that helps support the body's own antioxidant systems — water and fat soluble.
Antioxidant · Insulin~$28–38 on iHerb
Shop on iHerb →Sleep & Stress
Deep sleep is where the gains happen. This stack calms the nervous system, shortens sleep latency, and deepens slow-wave without dependency.
L-Theanine 200 mg
Promotes calm focus without drowsiness. Synergizes with caffeine for clean energy. At higher doses (200 mg+), induces alpha brainwave states for sleep onset.
Calm · Focus~$12–18 on iHerb
Shop on iHerb →Magtein (Magnesium Threonate)
The only form of magnesium that crosses the blood-brain barrier. Improves synaptic density, memory consolidation, and deep sleep quality. Huberman-approved.
Sleep · Cognition~$35–50 on iHerb
Shop on iHerb →Apigenin 50 mg
Chamomile-derived flavonoid. Binds GABA-A receptors for mild sedation without tolerance. Part of the Huberman sleep stack — 50 mg 30 min before bed.
Sleep Onset · GABA~$16–24 on iHerb
Shop on iHerb →GABA 500 mg
Gamma-aminobutyric acid — the brain's primary inhibitory neurotransmitter. Traditionally used to help support a sense of relaxation before bed.
Relaxation · Deep Sleep~$10–15 on iHerb
Shop on iHerb →Melatonin 0.3 mg (Low Dose)
Physiological dose — not the 5–10 mg megadoses that suppress natural production. Mimics endogenous melatonin rise for sleep onset without morning grogginess.
Circadian · Sleep Onset~$8–14 on iHerb
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