The Supplements I Take (And Why)
Before We Start: My Philosophy
I don't follow anyone's advice blindly—especially on money and health. Both are deeply personal. I need to understand the reasons, own the decisions, and accept the risks myself. You should do the same.
Important: Supplements are fine-tuning—the last 5%. Before diving into this article, make sure you've read Get the Basics Right First. Sleep, nutrition, and exercise deliver 80% of results. No supplement fixes a broken foundation.
Affiliate Disclosure: Some links on this page are affiliate links. As an Amazon Associate I earn from qualifying purchases. This doesn't affect my recommendations—I only link to products I personally use and believe in. Full disclaimer.
Why Mass Recommendations Give Average Results
Think about it logically. When the NHS or any public health body gives recommendations, they're optimising for the average person across millions of people. They're being conservative. They're avoiding liability.
If you follow mass recommendations, you'll get mass results—average outcomes.
This is similar to investing in the S&P 500. It's passive. It's safe. You'll get decent returns. But you won't outperform. The same applies to health optimisation.
The flip side: Active optimisation carries risk. When you deviate from standard recommendations, you're taking ownership of the outcomes—good or bad. You don't know your internal organs as well as you think. You're probably not testing all your health parameters before making changes.
That's why you must do your own research, understand the risks, and only proceed when you are confident in the decision.
Who I Follow (And Why)
I follow researchers and doctors who cite their sources. When they recommend something, they share the research papers. I can verify their claims. I can read the studies myself.
My primary sources:
- Dr Peter Attia — Physician focused on longevity, deep dives into research
- Dr Rhonda Patrick — PhD in biomedical science, excellent at explaining mechanisms
- Dr Brad Stanfield — Doctor who reviews longevity research, very evidence-based
What I Avoid
I'm skeptical of supplements pushed heavily by influencers without strong research backing. A notorious example: resveratrol. It's everywhere in the longevity space, but when you dig into the research, the evidence in humans is weak. Many influencers recommend it because of sponsorship deals, not science.
Always ask: Is this recommendation based on research, or is it sponsored content?
My Current Stack
Here's what I actually take, my dosages, timing, and the personal evidence I've observed.
1. Vitamin D3 + K2
4,000 IU D3 + 100mcg K2 MorningWhy I take it: I live in the UK. I don't get much sun. Vitamin D deficiency is endemic here—some estimates suggest 40% of the UK population is deficient in winter.
Why K2: Vitamin D increases calcium absorption. K2 ensures that calcium goes to your bones and teeth, not your arteries. They work synergistically.
The science: Vitamin D affects hundreds of genes. It's involved in immune function, bone health, mood regulation, and muscle function. The research is extensive and robust.
Personal evidence: No dramatic "feeling" but blood tests confirm healthy D levels year-round, which wasn't the case before supplementation.
View on Amazon2. Magnesium Glycinate
~300-400mg EveningWhy I take it: Sleep quality. Magnesium is involved in hundreds of enzymatic reactions, including those that regulate sleep and stress response.
Why glycinate: It's better absorbed than cheaper forms (like oxide) and doesn't cause digestive issues. The glycine component also supports sleep.
The science: Magnesium deficiency is common—modern diets and soil depletion mean most people don't get enough. It's one of the safest supplements with a wide margin before toxicity.
Personal evidence: Noticeably better sleep quality since I started taking it. Deeper sleep, fewer wake-ups.
View on Amazon3. Glycine
3g Before bedWhy I take it: Sleep quality and collagen synthesis. Glycine is an amino acid that acts as an inhibitory neurotransmitter.
The science: Studies show glycine taken before bed can improve subjective sleep quality and reduce daytime fatigue. It may also support collagen production (skin, joints).
Risk profile: As far as I know, there are no negative effects associated with glycine supplementation at normal doses. It's an amino acid your body already produces and uses.
Personal evidence: Contributes to overall sleep quality alongside magnesium.
4. Creatine Monohydrate
5g daily (10g+ on poor sleep days) MorningWhy I take it: Body composition and cognitive function, especially on days after poor sleep.
The science: Creatine is the most researched supplement in existence. It's proven for muscle strength and power. Emerging research shows cognitive benefits, particularly under stress or sleep deprivation.
Personal evidence: Two clear observations:
- Body composition: When losing weight, I now lose more fat and preserve more muscle. Previously, weight loss meant losing muscle too—I'd end up lighter but still "skinny fat."
- Cognitive function: On days following poor sleep, a higher dose (10g+) noticeably improves my ability to concentrate. I can feel the difference.
Note: Weight may increase initially due to water retention in muscles—this is normal and not fat gain.
View on Amazon5. Whey Protein
25-50g Post-workout or when neededWhy I take it: To hit protein targets conveniently. Most people under-eat protein, especially when trying to lose weight.
The science: Protein is essential for muscle maintenance and growth. As you age, protein requirements actually increase. Target: 1.6-2.2g per kg of body weight.
Personal evidence: Combined with creatine, whey protein has helped preserve muscle during fat loss phases. It's not magic—it's just a convenient protein source.
View on Amazon6. Multivitamin
Half the recommended dose Morning with foodWhy I take it: Insurance policy for micronutrient gaps. My diet is decent, so I don't need a full dose.
Why half dose: I eat reasonably well. A full multivitamin on top of a good diet risks overdosing on certain nutrients. Half dose fills potential gaps without excess.
The science: Multivitamins are controversial in research—some studies show benefit, others don't. I view it as cheap insurance, not a primary intervention.
7. NAC (N-Acetyl Cysteine)
600mg MorningWhy I take it: Glutathione precursor and respiratory health support.
The science: NAC is a precursor to glutathione, your body's master antioxidant. It's been used clinically for decades to treat acetaminophen overdose and to break up mucus in respiratory conditions.
Personal evidence: This one has clear personal evidence. Since starting NAC, the frequency of heavy colds with chest congestion—the kind with upper respiratory tract infections—has drastically reduced. This is the supplement where I've noticed the most obvious real-world difference.
View on Amazon8. Omega-3 (EPA/DHA)
1-2g combined EPA/DHA With foodWhy I take it: Cardiovascular and brain health. I don't eat fatty fish regularly.
The science: The research on omega-3s is extensive and robust. Benefits for cardiovascular health, inflammation, brain function, and more. If you eat fatty fish 2-3 times per week, you may not need this. I don't, so I supplement.
Personal evidence: I can't "feel" this one working, but my HDL (good cholesterol) levels have increased significantly since I started taking it. The science is strong enough that I continue regardless of subjective feeling.
View on Amazon9. Taurine
1-3g Morning or pre-workoutWhy I take it: Cellular health and emerging longevity research. Taurine is an amino acid abundant in the heart, brain, and muscles.
The science: A 2023 study in Science found taurine levels decline with age, and supplementation extended lifespan in mice. While human evidence is still emerging, the safety profile is excellent and the potential upside is significant.
Personal evidence: No dramatic subjective effects, but given the promising research and low risk, it's a worthwhile addition to my stack.
Other Useful Supplements
These are supplements I use occasionally or believe have merit based on research, but aren't part of my core daily stack.
Extra Virgin Olive Oil
High in polyphenols and oleic acid. A cornerstone of the Mediterranean diet with strong cardiovascular benefits.
View on Amazon100% Cocoa Dark Chocolate
Rich in flavanols. Supports cardiovascular health and cognitive function.
View on AmazonTurmeric (Curcumin)
Anti-inflammatory properties. Best absorbed with black pepper extract.
View on AmazonCoenzyme Q10 (Ubiquinone)
Essential for cellular energy production. Levels decline with age.
View on AmazonTMG (Trimethylglycine)
Methyl donor supporting homocysteine metabolism and liver health.
View on AmazonCholine Bitartrate
Essential nutrient for brain health and liver function. Many people are deficient.
View on AmazonSummary Table
| Supplement | Dose | Timing | Primary Benefit |
|---|---|---|---|
| Vitamin D3 + K2 | 4,000 IU + 100mcg | Morning | Immune, bones, mood |
| Magnesium Glycinate | 300-400mg | Evening | Sleep quality |
| Glycine | 3g | Before bed | Sleep quality |
| Creatine | 5g (10g+ low sleep) | Morning | Body comp, cognition |
| Whey Protein | 25-50g | As needed | Protein target |
| Multivitamin | Half dose | Morning | Insurance |
| NAC | 600mg | Morning | Respiratory health |
| Omega-3 | 1-2g EPA/DHA | With food | Heart, brain |
| Taurine | 1-3g | Morning | Cellular health, longevity |
What I Don't Take (And Why)
- Resveratrol — Heavily marketed but weak human evidence. Smells like influencer-driven hype.
- Most "longevity" compounds — NMN, NR, etc. Interesting research but not yet convincing enough for me to spend the money.
- Mega-dose anything — More is not better. I'd rather under-dose than over-dose.
The Bottom Line
Supplements are personal. What works for me may not work for you. What I've tried to share here is not just what I take, but how I think about supplementation:
- Don't follow blindly — Understand the reasons, own the decisions
- Follow researchers, not influencers — Look for cited sources
- Mass recommendations = average results — Optimisation requires personal research
- Track your own evidence — What do you actually notice?
- Accept the risks — If you deviate from standard advice, own the outcomes
Remember: supplements are fine-tuning. They're the last 5%. Get the basics right first—sleep, nutrition, exercise. No supplement fixes a broken foundation.
Disclaimer: This is not medical advice. These are my personal choices based on my own research and risk tolerance. Your circumstances may differ. Consult a qualified healthcare provider before starting any supplement regimen, especially if you have existing health conditions or take medications.