Tongkat Ali
Brand TBD
- Form
- Standardized root extract
- Dose
- 200 to 400 mg in the morning, cycled
Studied for supporting free testosterone and stress hormone balance in men. One of the few in this aisle with real human data behind it.
✦ Cycle it. Five days on and two off, or eight weeks on and two off. Talk to your doctor first.
Zinc + Boron
Brand TBD
- Form
- Zinc picolinate 25 mg plus boron 6 mg
- Dose
- With an evening meal
Zinc supports normal testosterone production and immune function, and heavy sweaters run low. Boron supports free testosterone.
✦ Don't megadose zinc. Long-term high intake depletes copper.
Omega-3 (EPA/DHA)
Brand TBD
- Form
- Triglyceride form fish oil, third party tested for oxidation
- Dose
- 2–3 g combined EPA + DHA daily, with food
Supports cardiovascular health, joint comfort, and brain function. The Western plate runs heavy on omega 6 and light on this.
✦ Check the actual EPA/DHA on the back panel, not the '1,000 mg fish oil' on the front.
Bioavailable Curcumin
Brand TBD
- Form
- Phytosome or liposomal, not raw turmeric powder
- Dose
- 500 to 1,000 mg with a meal
Supports a healthy inflammatory response and joint comfort. Raw turmeric barely absorbs, so the delivery system is the product.
✦ If you're on blood thinners, ask your doctor before you touch this.
Magnesium Glycinate
Brand TBD
- Form
- Capsule, 200–400 mg elemental
- Dose
- 200–400 mg, 60–90 minutes before bed
Involved in hundreds of enzymatic processes, including muscle relaxation and sleep quality. Glycinate is the form that absorbs without sending you to the bathroom.
✦ Oxide is the cheap form. It is a laxative, not a supplement.
Creatine Monohydrate
Brand TBD
- Form
- Unflavored micronized powder
- Dose
- 5 g daily. Timing doesn't matter, consistency does
The most-studied sports supplement there is. Supports strength output, training volume, and cellular hydration. Cheap, boring, and it works.
✦ Skip the loading phase. Skip anything labeled HCl at four times the price.
CoQ10 + PQQ
Brand TBD
- Form
- Ubiquinol 100 mg plus PQQ 20 mg
- Dose
- With a fat-containing meal
Mitochondrial support for cellular energy production and heart health. Matters more every year past thirty-five.
✦ Ubiquinol, not ubiquinone, if you're over forty.
Add one thing at a time. Start four of these on a Monday, feel different by Friday, and you have
learned nothing about which one did it.