Cross-posted to my personal blog.
However, I haven't seen a record of what supplement regimens people end up using in practice.
I've been fooling around with supplement stacks for a few years now and feel pretty good about my current regimen (outlined below), but want to see if there's any low-hanging fruit I've missed.
So I'm curious... what supplements do you use? (Reply below, or shoot me an email)
Also curious to hear about obvious mistakes and/or oddities in my current stack.
My supplement regimen
Disclaimer: I'm not a doctor, this isn't medical advice, etc. etc.
Background: 27 years old, biological male, ~200 lbs, BMI of 25, pescatarian
Supplements I take:
- Creatine, 2.8 g daily in morning (boosts muscle strength, also may improve cognition if you're vegetarian)
- Vitamin D3, 0.125 mg daily in morning (reduces all-cause mortality)
- Caffeine, 100 - 250 mg daily in the morning as coffee (caffeine boosts cognition, and coffee itself may reduce all-cause mortality)
- Melatonin, 0.3 mg before bed about 2-4x a week (improves sleep, see also Gwern's melatonin page)
- Cortisol Manager (a branded supplement that contains Theanine & Ashwaganda), occasionally at night or with my second cup of coffee during the day (may improve sleep, and Theanine works synergistically with caffeine)
- Stress B-Complex, a branded supplement that contains a whole bunch of stuff), occasionally during the day (for no evidence-based reason; my partner uses it so it's around the house; sometimes I use it as a vague "help me recover from X" agent)
Supplements I'm considering:
- Apparently Tyrosine boosts cognitive performance during stress. There are noticeable subjective effects when I take 1.0 - 2.0 g on an empty stomach. I tried some recently and enjoyed it. It's safe, cheap, and legal so I may start using it regularly to complement my caffeine use.
- Following this post, I may start taking Vitamin K2 in the morning to complement my Vitamin D3 supplementation.
- Romeo has told me that Choline is a good daily supplement (apparently many people are deficient & deficiency is associated with depression). I haven't poked the literature on this yet.
Supplements I don't take any more:
- I used to take fish oil daily. Gwern likes it, but I didn't notice any effect & was scared off by the potential negative effects. Also I eat sushi sometimes which probably does some of the work fish oil would do.
- I used to take a small aspirin daily but stopped after a large RCT found that the downside risk probably negates the benefit.
- For a while I took lithium to boost mood, but stopped after my replication of Gwern's RCT failed to show an effect.