When it comes to optimizing health, energy, and longevity, I’ve learned that consistency is key and that includes the supplements I take every morning. But have you ever wondered if all the supplements and vitamins you’re taking are actually working? Maybe you even have a big pile of bottles stacked on the counter, just like I used to. 

That’s where DNA testing can make a difference, showing what you may need more (or less) of. I’m often asked, “What do you actually use every day?” So here it is: an honest breakdown of the seven supplements I personally take daily, and why they’ve earned a permanent place in my routine.

Magnesium is one of those unsung heroes. I take it primarily to support muscle relaxation and deep, uninterrupted sleep. I’ve experimented with several forms, and magnesium glycinate stands out as the gentlest on the stomach and most effective for calming the nervous system. It’s especially beneficial if you deal with anxiety or disrupted sleep patterns, helping to promote restful nights, quicker recovery from workouts, and an overall sense of relaxation as you wind down.

A high-concentration EPA fish oil supplement is part of my daily regimen. EPA has been shown to reduce systemic inflammation, support cognitive performance, and even help stabilize mood. This supplement is foundational if your diet doesn’t include enough fatty fish or plant-based omega sources. As an added perk, it supports joint mobility, which is increasingly valuable whether you’re training regularly or just looking to age gracefully with better movement and comfort.

Vitamin D is involved in immune function, hormone regulation, and mental health in addition to maintaining strong bones. Supplementing D3 without the companion of K2 can be counterproductive, since K2 helps direct calcium to where it belongs, which is your bones, and away from areas like your arteries. I take a D3/K2 combo with a source of healthy fats for optimal absorption. This pairing supports immune resilience, bone strength, and cardiovascular well-being.

Creatine isn’t just for athletes or bodybuilders. I take 5 g of creatine monohydrate daily for enhanced cellular energy, strength, and even brain performance. Research supports its benefits for memory, especially in older adults, and suggests it may offer neuroprotective effects over time. With a robust safety profile and extensive scientific backing, creatine remains one of the most reliable and evidence-backed supplements out there.

NMN is a precursor to NAD+, a coenzyme essential for cellular energy production and DNA repair. NAD+ levels naturally decline with age, and supporting them may slow age-associated decline. I take NMN in the morning, often on an empty stomach, and sometimes pair it with a light walk or fasted training session to potentially enhance its effectiveness in supporting cellular metabolism and longevity.

A healthy gut sets the foundation for everything, from digestion and immune function to mood and mental clarity. I rotate between a soil-based probiotic and a broad-spectrum blend to diversify the strains my gut receives. This approach is especially helpful if you’ve taken antibiotics, experienced digestive disturbances, or simply want to maintain a resilient and well-balanced microbiome to support overall wellness.

Every morning, I take Lion’s Mane alongside my coffee. This nootropic mushroom is known for supporting nerve growth factor (NGF), which is involved in the growth and regeneration of neurons. The effects are subtle but noticeable like sharper focus, reduced brain fog, and an extra edge during creative tasks, writing sessions, or cognitively demanding work.

Vitamin B complex helps convert food into usable energy, supporting mitochondrial function and reducing fatigue. It also supports healthy neurotransmitter synthesis, which can aid mood regulation and cognitive clarity. Because many B vitamins are water-soluble, they’re excreted if taken in excess, so a daily dose helps maintain optimal levels. I take a high-quality B complex to help safeguard against stress, poor diet, or genetic variations that impair absorption. When paired with protein and other micronutrients, it becomes a foundational support pillar for overall metabolic health.

A well-formulated herbal detox blend supports the liver’s natural detoxification pathways and helps clear metabolic byproducts. It can enhance bile flow, support glutathione synthesis, and promote phase I and phase II detox processes without overtaxing the body. I use such blends intermittently (rather than continuously) to help reset my system from occasional dietary or environmental overload. It’s especially useful after periods of travel, indulgence, or exposure to environmental stressors. In practice, it has helped me feel lighter, more energetic, and more resilient during deeper body resets.

Ashwagandha is a powerful adaptogen that helps buffer the body against chronic stress, balancing cortisol and supporting adrenal health. It also supports thyroid function, improves energy under stress, and helps maintain resilience when life gets demanding. I take it daily (often in the morning or early afternoon) to help moderate the negative impact of mental or physical stress. Over time, I’ve found it helps reduce anxiety, improve recovery, and maintain hormonal balance without overly sedating effects. In combination with other foundational supplements, it anchors my stress-management stack and supports longevity.

Choline is essential for making acetylcholine (a key neurotransmitter), maintaining cell membranes, and supporting methyl group metabolism via conversion to betaine. It also helps shuttle fats out of the liver, supporting healthy liver function and preventing fat accumulation. I include choline in my daily stack to bolster cognitive clarity, memory, and liver detox pathways. Especially for high-intensity training or fasting protocols, choline aids in preserving neural efficiency and metabolic flexibility. Over months, supplementing choline has helped reduce “brain fog” days and support my liver health metrics.

NAC is a precursor to the master antioxidant glutathione, helping recycle and maintain glutathione levels in cells. It supports respiratory health, detox pathways, and cellular defense against oxidative stress, especially during metabolic or inflammatory challenges. I take NAC regularly to support internal antioxidant systems, particularly when introducing new supplements, during periods of high stress, or when exposed to pollutants. It also helps preserve mitochondrial function under load, which is key for energy and cellular resilience. Over time, I’ve found NAC helps buffer occasional oxidative insults, reduces recovery lag, and complements my broader longevity regimen.

Supplements are not a replacement for good sleep, consistent movement, a whole-food diet, and effective stress management. However, when used thoughtfully and intentionally, they can elevate your overall baseline health. These seven have become non-negotiable parts of my daily stack, not just because the science supports them, but because I genuinely feel better with them than without.

If you’re curious about how to strategically weave supplements and lifestyle practices into your routine for the best results, check out our Integrate Guide. It’s designed to help you build sustainable habits, align your health practices with your goals, and make supplementation part of a bigger wellness strategy.

If you’re looking to build your own supplement routine, start slowly. Choose one or two that most closely align with your primary health goals, monitor how you feel, and build from there. Your future self will thank you.

If you’re interested in simplifying your supplement strategy while still covering the essentials, you might love our Better Life Monthly Core 4 package. This convenient monthly box combines four high-quality supplements into one simple regimen—making daily wellness easier and more comprehensive. Here’s what’s included:

These four powerhouse supplements form the foundation of daily health and are conveniently bundled to save you time, money, and confusion. Explore the Better Life Monthly Core 4 to elevate your regimen with clinical doses, premium ingredients, and everything you need in one box.