Supplements

• Supplement$$$Cheap: Roughly under $50, or under $15/month.01

  Protein powder

  Whey or plant protein used to hit a daily protein target

  16/44Backed by 16 of 44 stacks: 11 do it, 3 recommend it, 2 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.02

  Caffeine

  The most-used performance drug in the world, timing-sensitive

  11/44Backed by 11 of 44 stacks: 7 do it, 1 recommend it, 3 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.03

  Creatine monohydrate

  The best-evidenced supplement in sports nutrition, taken at 3-5g a day

  11/44Backed by 11 of 44 stacks: 9 do it, 2 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.04

  Magnesium (threonate or glycinate)

  Taken 30-60 minutes before bed to help with sleep onset

  11/44Backed by 11 of 44 stacks: 8 do it, 1 recommend it, 2 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.05

  Electrolyte supplementation

  Added sodium, potassium and magnesium, especially when fasting or sweating

  9/44Backed by 9 of 44 stacks: 9 do it, 0 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.06

  Omega-3 (EPA/DHA)

  Fish or algae oil, often 1-2g EPA daily

  7/44Backed by 7 of 44 stacks: 6 do it, 1 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.07

  Multivitamin

  Daily multivitamin and mineral taken as a nutritional backstop

  5/44Backed by 5 of 44 stacks: 4 do it, 1 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.08

  Vitamin D3

  Daily D3 through the darker months, usually paired with K2

  5/44Backed by 5 of 44 stacks: 4 do it, 1 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.09

  Melatonin

  Widely sold as a sleeping aid; mostly a timing signal, not a sedative

  4/44Backed by 4 of 44 stacks: 0 do it, 1 recommend it, 3 have discussed it
• Supplement$$$Mid: Roughly $50 to $500, or up to $50/month.10

  NMN and NAD precursors

  Nicotinamide mononucleotide or riboside, taken to raise NAD+

  4/44Backed by 4 of 44 stacks: 3 do it, 0 recommend it, 1 have discussed it
• Supplement$$$Mid: Roughly $50 to $500, or up to $50/month.11

  AG1 (Athletic Greens)

  AG1

  Powdered greens and vitamin blend taken as a morning drink

  3/44Backed by 3 of 44 stacks: 3 do it, 0 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.12

  Rhodiola rosea

  Adaptogen taken before effort to blunt fatigue

  3/44Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.13

  Sulforaphane (broccoli sprouts)

  Compound from broccoli sprouts that switches on the NRF2 pathway

  3/44Backed by 3 of 44 stacks: 3 do it, 0 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.14

  Ashwagandha

  Adaptogen used short-term to lower cortisol during stressful stretches

  2/44Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.15

  Collagen protein

  Hydrolyzed collagen peptides stirred into hot drinks or shakes

  2/44Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.16

  Glycine

  Amino acid taken before bed, often 2-3g, to help sleep onset

  2/44Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.17

  L-theanine

  Amino acid from tea used for calm focus, or with caffeine

  2/44Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.18

  Vitamin B12

  The supplement plant-based stacks here treat as non-negotiable

  2/44Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.19

  Vitamin K2

  Usually taken alongside vitamin D for calcium handling

  2/44Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.20

  Alpha-GPC

  Choline source taken before workouts or hard cognitive work

  1/44Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.21

  Apigenin

  Chamomile-derived compound taken before bed, usually 50mg

  1/44Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.22

  Betaine (trimethylglycine)

  Beet-derived compound with modest evidence for power output and body composition

  1/44Backed by 1 of 44 stacks: 0 do it, 0 recommend it, 1 have discussed it
• Supplement$$$Expensive: Several hundred dollars and up.23

  Bioniq personalized supplements

  Bioniq

  One daily granule formula built from your blood test results, adjusted over time

  1/44Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.24

  Bone broth

  Bones and connective tissue simmered down into a savory, gelatin-rich stock

  1/44Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.25

  Fadogia agrestis

  Herbal testosterone-support supplement with very limited human data

  1/44Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.26

  Herbalife24 CR7 Drive

  Herbalife

  Carbohydrate and electrolyte sports drink Herbalife developed with Cristiano Ronaldo

  1/44Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.27

  Intra-workout carbohydrate drink

  Sipping a carbohydrate drink through a session to keep fuel topped up

  1/44Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.28

  MCT oil (C8)

  Caprylic acid from coconut oil, taken for a quick rise in ketones

  1/44Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.29

  Myo-inositol

  Taken before bed, often for getting back to sleep after waking

  1/44Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.30

  Saffron

  The spice taken as a standardized extract rather than a pinch in the pan

  1/44Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.31

  Tart cherry juice

  Montmorency cherry juice or concentrate, usually drunk in the evening

  1/44Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.32

  Tongkat ali

  Herbal supplement used for libido and free testosterone

  1/44Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
• Supplement$$$Cheap: Roughly under $50, or under $15/month.33

  ZOA Energy

  ZOA Energy

  Sugar-free energy drink co-founded by Dwayne Johnson, with a pre-workout powder alongside

  1/44Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it

Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.