Supplements
Over the years, I’ve narrowed down my supplements stack to be rather simple without including anything exotic.
| Supplement | Amount | Timing | Notes |
|---|---|---|---|
| D3 | 4000 IU | Morning (with meal inc. fats) | Immune function, mood, recovery. |
| L-Carnitine | 1000 mg | Morning (with meal or empty stomach) | Mitochondrial energy metabolism. Base compound since multivitamin already includes L-Carnitine with acetyl group added. Avoid late in the evening, can be energizing. |
| Zinc (Liposomal) | 15 mg | Morning (with meal) | Immune function. Being aware of zinc-stacking, 15mg+18mg from multivitamin. |
| Vitamin C | 500 mg | Morning (with meal or empty stomach) | Antioxidant support, immune function. |
| Magnesium (Glycinate) | 200 mg | Evening (with meal) | Nervous system function, sleep quality. Glycinate as best all-round choice for absorption. |
| Omega-3 | 500 mg EPA & 250 mg DHA | Evening (with meal inc. fats) | Cardiovascular health, brain function, cell membrane health. |
| CoQ10 | 200 mg | Evening (with meal inc. fats) | Mitochondrial energy production, antioxidant protection. |
| Multivitamin | Total for 2 servings: Acetyl-L-Carnitine 550mg CoQ10 50mg Selenium 100mcg Vitamin A 1mg Vitamin B6 2.5mg Folic Acid (B9) 400mcg Vitamin B12 20mcg Vitamin C 250mg Vitamin D 20mcg Vitamin E 35mg Zinc 18mg |
Morning (1) & Evening (1) (with meal) | Baseline micronutrient coverage. |
| L-Tyrosine | 1000 mg | Occasional, Morning (empty stomach and wait 1h before meal or 2h after meal) | Focus support, precursor to dopamine. |
Potential improvements not yet incorporated:
- Add a trace amount of copper (1-2mg) to avoid imbalance from Zinc intake over time.
- Omega-3 with a slightly higher DHA ratio.