7 Supplements I Take Every Day (and Why You Might Want To Consider Them Too)
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. 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 every single day, and why they’ve earned a permanent place in my routine.
1. Magnesium Glycinate — for deep sleep and recovery
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, but magnesium glycinate is the one I’ve found to be easiest on the stomach and most effective for calming the nervous system. If you deal with anxiety or poor sleep, this one’s a game changer.
2. Omega-3 (High EPA) — for inflammation and brain health
I take a high-concentration EPA fish oil supplement daily. EPA has been shown to lower systemic inflammation, support cognitive performance, and even stabilize mood. If your diet is low in fatty fish or plant-based omegas, this is a foundational one. Bonus: it also helps with joint mobility—especially important if you’re training hard or aging gracefully.
3. Vitamin D3 + K2 — for immune and cardiovascular health
Vitamin D is not just about bones—it’s involved in immune function, hormone regulation, and mental health. But here’s the thing: supplementing D3 without K2 can backfire. K2 helps shuttle calcium where it belongs (your bones) and away from places it doesn’t (arteries). I use a liquid D3/K2 combo and take it with fat for better absorption.
4. Creatine Monohydrate — for energy and muscle function
Creatine isn’t just for bodybuilders. I take 5g of creatine monohydrate daily for cellular energy, strength, and even brain performance. Research supports its benefits for memory, especially in older adults, and it may have neuroprotective effects over time. It’s one of the most studied and safest supplements available—period.
5. NMN (Nicotinamide Mononucleotide) — for cellular longevity
This one’s for the biohackers. NMN is a precursor to NAD+, a coenzyme involved in cellular energy production and DNA repair. NAD+ levels decline with age, and boosting them may slow aging-related decline. I use NMN in the morning on an empty stomach, often paired with a light walk or fasted training to enhance the effect.
6. Probiotic — for gut and immune resilience
A healthy gut is central to everything—digestion, immunity, even mental health. I rotate between a soil-based probiotic and a broad-spectrum one. If you’ve ever taken antibiotics, had gut issues, or just want to keep your microbiome in top shape, a high-quality probiotic can be powerful.
7. Lion’s Mane Mushroom — for focus and brain regeneration
I take Lion’s Mane every morning with coffee. It’s a nootropic mushroom known to support nerve growth factor (NGF), which is involved in the growth and repair of neurons. The difference I feel is subtle but real—sharper focus, fewer brain fog moments, and an extra edge when writing or working on creative tasks.
Final Thoughts
Supplements are not a replacement for good sleep, movement, whole foods, and stress management. But when used intentionally, they can absolutely enhance your baseline. These seven have become non-negotiables in my daily stack—not just because they work, but because I feel better with them than without.
If you’re thinking of dialing in your own supplement stack, start slow. Pick one or two that align with your biggest health goals, track how you feel, and build from there.
Your future self will thank you.
