i’ve been down the supplement rabbit hole. the $200/month stack phase. the “this influencer swears by it” phase. the buying-things-because-the-packaging-is-cute phase.
after two years of experimenting (and a lot of expensive pee), here’s what actually survived the cut.
1. Magnesium Glycinate — non-negotiable
this is the one supplement i’d keep if i could only have one. most people are deficient and don’t know it. i take 400mg before bed.
what i notice when i skip it: worse sleep, more muscle cramps after climbing, general “off” feeling.
cost: ~$12/month
2. Vitamin D3 + K2
i get my levels tested twice a year. even living somewhere sunny, i was at 28 ng/mL (you want 40-60). now i take 4000 IU D3 with K2 daily and sit at 52.
the K2 matters — it directs calcium to your bones instead of your arteries.
cost: ~$8/month
3. Omega-3 (EPA/DHA)
not from gummies. actual high-dose fish oil or algae-based if you’re plant-based. i take 2g combined EPA/DHA. the skin benefits alone are worth it, plus the anti-inflammatory effects stack nicely with my peptide protocol.
cost: ~$15/month
4. Creatine Monohydrate
yes, for women. no, it won’t make you bulky. 5g daily in my morning water. the research on creatine for brain health, muscle recovery, and even skin hydration is genuinely impressive.
i was skeptical. after 3 months i noticed better gym performance, faster recovery, and slightly fuller-looking skin.
cost: ~$6/month
5. GHK-Cu (Topical)
this is the peptide crossover. a copper peptide serum every evening — i wrote a whole post about this one. collagen synthesis, elastin production, skin texture transformation.
cost: ~$25/month
6. Electrolytes (not Gatorade)
a proper electrolyte mix in my morning water. sodium, potassium, magnesium. no sugar, no food coloring. makes the first two hours of my day feel completely different.
cost: ~$10/month
what i stopped taking
| supplement | why i quit |
|---|---|
| multivitamins | expensive pee — most aren’t absorbed. target specific deficiencies instead |
| collagen powder | the research is mixed at best. i’d rather use GHK-Cu topically |
| pre-workout | just caffeine with extra steps and artificial sweeteners |
| biotin | did nothing for my hair/nails that my diet didn’t already cover |
| ashwagandha | made me emotionally flat. some people love it. not for me |
total monthly cost: ~$76
less than most people spend on coffee. i’d rather fund this stack than a matcha latte habit.
for the peptide side of my stack, start with my beginner’s guide.