Supplement Stacks by Goal
Evidence-based supplement combinations for specific health goals. Each stack is built from clinical trial data — with doses that match what was actually studied, synergy explanations, timing guides, and cost estimates.
Sleep Optimization
3 ingredients$35–55/monthFall asleep faster. Stay asleep longer. Wake up recovered.
The most evidence-backed sleep stack combines magnesium glycinate (400mg), L-theanine (200mg), and ashwagandha KSM-66 (300–600mg), all taken 30–60 minutes before bed. This trio addresses the three main drivers of poor sleep: magnesium deficiency, overactive nervous system arousal, and elevated cortisol.
Cognitive Performance & Focus
4 ingredients$55–80/monthSharper thinking. Better memory. Sustained focus without the crash.
The most evidence-backed cognitive stack uses lion's mane (500–1000mg extract), bacopa monnieri (300mg standardized to 55% bacosides), omega-3 (2g EPA+DHA daily), and L-theanine (100–200mg with caffeine). Lion's mane and bacopa build long-term neuroplasticity; omega-3 provides structural support; L-theanine+caffeine delivers clean acute focus.
Longevity & Healthy Aging
4 ingredients$60–90/monthSupport the cellular pathways most linked to healthy aging.
The most evidence-backed longevity foundation stack includes CoQ10 as ubiquinol (200–400mg), omega-3 fatty acids (2–3g EPA+DHA), vitamin D3 with K2 (2000–4000 IU D3 + 100–200mcg MK-7), and magnesium glycinate (200–400mg). These address the four most documented aging mechanisms: mitochondrial decline, inflammation, calcium dysregulation, and deficiency-driven accelerated aging.
Athletic Performance & Recovery
4 ingredients$40–60/monthMore strength. Faster recovery. Better endurance.
The evidence-based athletic performance stack is creatine monohydrate (5g/day maintenance), vitamin D3 (2000–4000 IU), omega-3 (2–3g EPA+DHA), and magnesium glycinate (300–400mg post-workout). Creatine is the most studied performance supplement in existence. The other three address the foundational deficiencies that silently cap performance and slow recovery in most athletes.
Immune Resilience
4 ingredients$30–50/monthYear-round immune support backed by clinical evidence.
The most evidence-backed immune resilience stack is vitamin D3 (2000–4000 IU daily), zinc picolinate (15–25mg daily), vitamin C (500–1000mg daily), and elderberry extract (600mg during illness). Vitamin D and zinc address the most prevalent immune-relevant deficiencies. Vitamin C has decades of evidence for reducing illness duration. Elderberry has RCT support specifically for shortening respiratory illness.
How these stacks are built
Each stack prioritizes ingredients with human RCT evidence at clinically relevant doses. Ingredients are selected based on: (1) strength of evidence in peer-reviewed trials, (2) dose matching what was used in studies, (3) safety profile for general adult use, and (4) complementary mechanisms — not just marketing claims. Monthly cost estimates are based on current pricing for quality-tested brands.