Foundations
Magnesium Glycinate
NOW Foods
Involved in hundreds of enzymatic processes, including muscle relaxation and sleep quality. Glycinate is the form that absorbs without sending you to the bathroom.
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Straight talk
Oxide is the cheap form. It is a laxative, not a supplement.
Where it fits
Part of these stacks
The Floor
Four items. Under a dollar a day at most price points. This is where every man I work with starts, and most never need to leave it.
The highest-leverage stack hereDeep Sleep
You will feel this one inside a week. Sleep is where the bodywork sets, where the training consolidates, and where presence gets rebuilt.
Same shelf
Also in The Floor
Creatine Monohydrate
NOW Foods
- 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.
Vitamin D3 + K2
Sports Research
- Form
- Softgel, D3 5,000 IU with K2 MK-7
- Dose
- 1 softgel with a meal containing fat
Most men who train indoors are low. Supports bone density, immune function, and normal testosterone production. K2 belongs in the same capsule, because it directs calcium where it should go.
Get a blood panel first. Dose to your labs, not to a bottle.
Omega-3 (EPA/DHA)
Sports Research
- 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.