Supplements I Use & Recommend
I spend a lot of time testing, researching and refining the inputs around my training, recovery, nutrition and longevity routine. This is my current collection of supplements and nutrition products.
This is my routine, not a universal protocol. Needs, doses, medications, health conditions and goals vary. Use this as a look inside my approach—not as individualized medical advice.
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Kristian's Current Daily Stack
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Morning
My morning routine includes electrolytes and mineral support, performance ingredients, selected vitamins and longevity-focused products. Some training products are used around the workout window.
Protein Throughout the Day
At 225 lb, my personal target is approximately 338 g of protein per day, based on my current practice of roughly 1.5 g per pound. I distribute protein across approximately four feedings and rotate among the products below based on convenience, appetite and training.
Important: This is my personal high-protein regimen, not a recommendation that every reader consume the same amount.
Evening
My PM routine includes my magnesium complex, second 5-MTHF serving, liver-support blend and Beverly International UMP as my evening protein option.
Daily Foundations
Vitamins and minerals I currently include as part of my personal routine. Needs depend on diet, labs, medications and health context.
Bronson — Vitamin D3 + K2 (MK-7)
When I use it: AM
Evidence context: Established nutrients; benefit and dose are individual.
Why it is in my stack: Vitamin D and K support in my morning routine.
Note: The linked product is a higher-dose D3 option; dosing should be individualized.
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Solgar — Chelated Zinc
When I use it: AM
Evidence context: Established nutrient; supplementation need is context-dependent.
Why it is in my stack: A mineral-support component of my morning routine.
Note: Long-term higher zinc intake can affect copper status.
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Life Extension — BioActive Folate & Vitamin B12
When I use it: AM
Evidence context: Established nutrients; individualized need.
Why it is in my stack: Active-form folate and B12 support.
Note: This overlaps with separate 5-MTHF and reflects my personal regimen.
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Thorne — 5-MTHF 1 mg
When I use it: AM + PM
Evidence context: Established folate biology; individualized supplementation.
Why it is in my stack: I use this twice daily, morning and evening.
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Nutricost — Niacin Vitamin B3 500 mg — With Flushing
When I use it: AM
Evidence context: Established vitamin; 500 mg is a high supplemental dose.
Why it is in my stack: A high-dose niacin product in my personal routine.
Caution: This is not a universal daily dose. High-dose niacin can cause flushing and other adverse effects.
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Performance & Training
Products I use around training for energy, creatine support, hydration and performance.
Snap Supplements — Nitric Oxide Booster
When I use it: AM / pre-workout
Evidence context: Moderate.
Why it is in my stack: I use this around training for nitric-oxide and blood-flow support.
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Alani Nu — Pre-Workout+ — Frozen Lemonade
When I use it: AM / pre-workout
Evidence context: Strong for caffeine performance effects; other actives vary.
Why it is in my stack: My higher-stimulant pre-workout option.
Caution: Consider caffeine sensitivity and total daily caffeine.
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Optimum Nutrition — Micronized Creatine Monohydrate
When I use it: AM
Evidence context: Strong.
Why it is in my stack: Creatine monohydrate is a core performance supplement in my morning routine.
Note: Another product also contains creatine, so I do not state a total daily dose here.
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Hydration & Electrolytes
Electrolyte products I use to support my training and hydration routine.
Eniva Health — Liquid Ionic Potassium
When I use it: AM
Evidence context: Established nutrient; supplementation is context-dependent.
Why it is in my stack: Electrolyte support in my morning routine.
Caution: Potassium supplements can be inappropriate with kidney disease or some medications.
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MYOXCIENCE — Electrolyte STIX + Creatine
When I use it: AM
Evidence context: Strong for creatine; hydration benefit depends on context.
Why it is in my stack: Hydration, electrolytes and creatine support.
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Protein & Nutrition
I rotate these protein products to help meet my personal daily target. They are convenience tools, not substitutes for an overall high-quality diet.
Alani Nu — Protein Shake Variety Pack
When I use it: As needed.
Why it is in my stack: A ready-to-drink protein option I rotate through the day.
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Isopure — Zero Carb Clear Protein RTD — Grape Frost
When I use it: As needed.
Why it is in my stack: A clear whey-isolate option for daytime protein feedings.
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Optimum Nutrition — Gold Standard RTD Protein Shake — Vanilla
When I use it: As needed.
Why it is in my stack: A convenient ready-to-drink protein option.
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Transparent Labs — Grass-Fed Whey Protein Isolate — French Vanilla
When I use it: As needed.
Why it is in my stack: A whey-isolate powder that helps me meet my daily protein target.
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Beverly International — UMP Protein — Graham Cracker
When I use it: PM.
Why it is in my stack: My evening protein option.
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Chike — Caramel High-Protein Iced Coffee
When I use it: Daytime / as needed.
Why it is in my stack: A daytime protein-and-coffee option.
Caution: Contains meaningful caffeine; I count it toward total daily caffeine and avoid PM placement.
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REDCON1 — MRE LITE Whole-Food Protein — Fudge Brownie
When I use it: As needed.
Why it is in my stack: Another protein powder I rotate based on appetite, convenience and training.
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Sleep & Recovery
Clean Nutraceuticals — Magnesium Glycinate Complex
When I use it: PM
Evidence context: Magnesium evidence established; multi-ingredient blend evidence varies.
Why it is in my stack: Part of my evening recovery and sleep routine.
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Gut Health
Codeage — Akkermansia Muciniphila
When I use it: AM
Evidence context: Emerging.
Why it is in my stack: A microbiome-focused product I am currently using as the research develops.
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Longevity & Advanced Support
This is the most experimental part of my routine. Evidence strength varies substantially by ingredient and outcome, so I treat this category as something to evaluate rather than simply copy.
Force Factor — NAD+ Longevity Nutrient Complex
When I use it: AM
Evidence context: Emerging / mixed.
Why it is in my stack: A longevity-focused blend in my morning routine.
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NUTRAHARMONY — Liver Cleanse & Detox Complex
When I use it: PM
Evidence context: Mixed / limited for the blend as a whole.
Why it is in my stack: An evening multi-ingredient liver-support product.
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Qunol — Ubiquinol CoQ10 200 mg
When I use it: AM
Evidence context: Moderate / context-dependent.
Why it is in my stack: CoQ10 support in my morning longevity routine.
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How I Organize My Stack
Ezy Dose — Push Button Weekly 7-Day Pill Organizer
I use a weekly organizer to pre-load and separate my daily and nighttime supplements. Organizing the week in advance makes adherence simpler and helps me avoid missed or duplicated doses.
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Frequently Asked Questions
Do I take every protein product every day?
No. I rotate among them based on convenience, appetite, training and timing. My broader goal is to distribute protein across roughly four feedings.
Should everyone use my supplement stack?
No. This page documents my personal routine. Appropriate products and doses vary by individual.
Why are some products labeled emerging or mixed evidence?
Not every supplement deserves the same confidence level. The labels separate established nutrition and performance tools from newer or more speculative approaches.
Why do some products include cautions?
A supplement can be useful in one context and inappropriate in another. Higher-dose nutrients, stimulant products and multi-ingredient formulas deserve additional context.
Are these Amazon affiliate links?
Yes. As an Amazon Associate I earn from qualifying purchases. Affiliate relationships do not change the standard I use to decide what belongs here.
Interested in Emerging Performance Science?
Explore the HPE Peptides hub for evidence-first videos and research notes on emerging compounds.
Educational content only. This page documents my personal routine and does not provide individualized medical advice.