My essential supplements stack:

→ High-dose vitamin D
→ Vitamin Bs, C, K2
→ Pre and probiotics
→ Magnesium
→ Creatine
→ Omega 3
→ Sulforaphane

(Almost) everyone should consider supplementing these molecules on a daily basis.

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Technowatermelon. Elder Millenial. Building Farcaster. 

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The optimal dose depends on several factors: weight, exercise intensity, personal goals.

2.5mg is a small dose, however.

What creatine dose do you take? 

I just started with ~2.5mg

My Vitamin D supplementation protocol:

- Daily at noon
- Take with fat (for bioavailability)
- Combine with Vitamin K2
- D3 not D2
- High-dose version (e.g., 5,000 IU)
- Go with a top brand like Pure Encapsulations

https://www.amazon.com/Pure-Encapsulations-Hypoallergenic-Prostate-Cardiovascular/dp/B0017Q948U

10k IU in the winter, 5k IU in the summer

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10k IU in the winter, 5k IU in the summer

https://warpcast.com/prberg/0x19e9130b

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A caffein ( ☕️ or🧉 or clubmate) substance abuser.

How much omega-3 g (DHA EPA) are you taking to get your target levels in your in tests?

Yes, quality matters a lot. Go with the top brands.

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Yes, quality matters a lot. Go with the top brands.

https://twitter.com/PaulRBerg/status/1621214836620140545

Now this is where I have a long held question. Does it matter the supplement you buy? Quality wise? Is a generic supermarket vitamin = to a higher priced vitamin? In the UK the amount of brands and diff in price is really confusing.

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True, but there are some basics that everyone needs, like Vitamin D.

It's very individual. My advice is to take a test from viome.com and then follow their supplementation and food recommendations.

Good list, you can add zinc for immunity and mct oil with any caffeine.

Re Vitamin D it really depends on your location. If you are in a climate zone with a lot of sun, then most probably you don’t need any. And I would add one mineral that is especially good for men - Selenium. Try it.

I was so shocked to know that most of my friends are severely vitamin D deficient and things have gotten a lot better once I got one of them started on D supplementation.

Funny enough his level were so low, that they had to give him a ”loading dose”

Bs, creatine and sulforaphane are not on my stack, haven’t even heard the last one before. Do you think taking supplements daily might damage the liver on the long term?