Alec's Supplement Stack
Author's note
I strive to be as healthy as possible for as long as I am able. That's why I take dozens of supplements, in addition to daily exercise and restorative sleep.
My primary goals with supplementation are muscle growth, brain function (focus + memory), mood, longevity, creativity, and hormonal balance. In this guide I've explained the purpose of each supplement I take so that you can build your own stack based off of mine. All of these supplements' benefits are proven in scientific studies, I encourage you to look them up at Examine.com. I take each supplement daily unless noted.
I'm not a fan of the term "nootropics". I don't believe in "smart drugs" in the sense that I don't believe that there's a substance or collection of substances that can make us smarter. I do believe, based on science, however, that there are particular neural circuits and brain functions that allow us to be more focused, more alert, access creativity, be more motivated, build muscle, and recover from exercise faster. That's just the way the brain works: different neural circuits for different brain states.
The brands I trust most are Nootropics Depot and Thorne. I first started ordering from Nootropics Depot in 2017. They make much more than nootropics, they're my first choice for all supplements because I know they are the highest quality. I became an ND affiliate this year, but I've been recommending their supplements for far longer because of my 5+ years of experience with their products. Using the following links to purchase their products will earn me a small commission, which funds my work creating free supplement guides on my YouTube channel.
Want a discount code for Nootropics Depot or Thorne? Shoot me an email.
Daytime
General Health
Vitamin B Complex or Multivitamin
Helps the body generate energy from nutrients. The brand doesn't really matter, I suggest buying what's on sale as long as it contains vitamin B-12.
Vitamin D3+K2
Supports cognitive, cardiovascular, and metabolic function. Capsules are small, or can be easily dosed in liquid form, which comes free with Athletic Greens order.
Adaptogens
Cordyceps Mushroom Capsules
Cordyceps gives me extra energy and focus during the day. Also helps with exercise performance.
Lion's Mane Mushroom Capsules
Improves mental clarity, memory, and mood. Also increases the frequency which you remember your dreams. Of the 3 adaptogens I take, I recommend this one the highest.
Red Reishi 10:1 Mushroom Capsules
Supports memory and immune system health. This is my most recent addition to adaptogens. I take the 1:1 extract which is cheaper, 1:1 extracts are also available for the other two adaptogens I take but I value the benefits I get from them more than red reishi.
Anti-Inflammatory + Mood
AvailOm High EPA Capsules
Fish oil helps maintain the body's normal inflammatory response in muscles and joints, enhances mood, supports a healthy heart and brain. There are three omega−3 fatty acids, ALA, EPA and DHA. EPA is what most people are deficient in, so I suggest taking an EPA supplement. This one contains twice the amount of EPA as DHA. AvailOm's EPA is complexed with l-lysine to enhance bioavailability, which means that your capsules are smaller than the standard large fish oil softgels. Furthermore, I prefer the poweder-in-capsule form AvailOm comes in to the softgels every other fish oil supplement I've tried comes in because you don't get fishy breath.
This also contains L-Lysine which I used to take on its own because it boosts calcium absorbtion and gut health.
Vegans/vegetarians: AvailOm also makes this supplement from algae.
OmegaTau DHA+Uridine Stack
This stack contains DHA, Uridine, and Alpha-GPC choline.
DHA supports emotional wellbeing and healthy inflammatory response.
Uridine promotes mood, mental clarity, and dopaminergic sensitivity. Triacetyluridine, included here, is more bioavailable than uridine monophosphate.
Alpha-GPC supports brain health, cognitive function, and athletic performance. Alpha-GPC is the most superior form of choline.
Zinc Picolinate or Bisglycinate 20-30mg
Zinc supports immune function, sleep quality, hormonal balance, and libido.
Microzinc, which I've linked here, is much easier to digest than other brands.
OptiNAD+ Stack
OptiNAD+ includes many great longevity supplements including NMN, which supports healthy cellular function and healthy aging.
Curcumin with Piperine
Curcumin supports organ and join health, and healthy cellular function. Piperine increases the bioavailability of curcumin.
Cognitive Function & Emotional Wellbeing
N-Acetyl L-Tyrosine (NALT)
NALT increases dopamine production, memory, and thinking skills. Doesn't need to be taken daily, I suggest taking it every other day
Alpha GPC Choline
Alpha-GPC supports brain health, cognitive function, and athletic performance. Alpha-GPC is the most superior form of choline.
If you take the OmegaTau stack (linked above), you do not need to take an extra dose of choline
Ashwagandha (Shoden)
Reduces stress by decreasing cortisol. Shoden is a more uplifting variant of ashwagandha, so I take this one in the morning. Can improve exercise performance and hormonal health by decreasing cortisol (cortisol reduces testosterone).
Ashwagandha (Sensoril)
Reduces stress by decreasing cortisol. Sensoril is a more calming variant of ashwagandha, so I take this one at night. Can improve exercise performance and hormonal health by decreasing cortisol (cortisol reduces testosterone).
L-Theanine
Can be taken in the morning for calm focus when combined with caffeine, or at night for sleep-aiding benefits. I take mine at night, but many people take it in the morning with coffee.
N-Acetyl L- Cysteine (NAC)
Did you party too hard last weekend? NAC helps to get rid of cell-damaging free radicals. Also helps reduce inflammation and cravings for harmful substances.
Muscle Growth & Testosterone
Tonkat Ali (10%)
Tonkat Ali promotes healthy testosterone levels, physical strength, and energy. I prefer the 10% over the 2% because it is more energizing despite the capsules being smaller. I'm also happy that ND switched this product from tablets to capsules, as the tablets had a strong taste when going down.
You can take this every day. Some people suggest taking a 2-week cooldown period every 4-8 weeks so the herb doesn't lose its efficacy, but it is safe to take every day.
Cistanche Tubulosa
Cistanche also promotes healthy testosterone levels, physical strength, and energy. The effects are not as noticeable as Tonkat Ali, however it is safe to take daily without a cool down period.
Shilajit
Shilajit also promotes healthy testosterone levels, physical strength, and energy. Safe to take daily without breaks. Highly recommended.
Creatine
Creatine supports a healthy metabolism, muscle growth, and cognitive function. I highly recommend this as well, I wish I started taking this sooner.
It is tasteless, I mix 5g in with my daily Boba Tea Protein drink, but you can also mix it into coffee or plain water.
There are several forms of creatine, but they all have similar effects and bioavailability. Buy whatever is cheapest.cheapes,
Maca Root (powder or capsules)
Maca enhances energy levels and libido, supports positive mood, and supports healthy nervous system function.
You can find maca root in powder and capsule form. I use a powder because it mixes well into my coffee and is more cost-effective, but the capsules are only 50 cents more per gram. I like ND's because it is more potent, so I can use a lower dosage, but I've also bought it from Nuts.com. If you buy it elsewhere, look for "gelatinized" powder, not raw, as you'll miss out on the benefits.
Fadogia Agrestis
Similar effects to Tonkat Ali, but use every other day, or take a 2-3 week break every 8-12 weeks.
Agmatine Sulfate
Agmatine Sulfate reduces depression and never pain, and improves athletic performance and libido
Epicatechin + Piperine
Epicatechin + Piperine supports cognitive function, building muscle mass, and well-being
Nighttime
Sleep Quality
L-Tryptophan (1500mg)
L-Tryptophan is a precursor to melatonin and helps you feel relaxed and fall asleep. It is not as potent as melatonin, but it doesn't have the downsides of melatonin including dependence and inhibiting production of other hormones such as testosterone. I take 1500mg every night. Any brand should do.
Magnesium L-Threonate (667mg)
Magnesium supports healthy brain function and reduces stress. It also helps you fall asleep, which is why I take it at night.
L-Threonate is the most bioavailable form of magnesium.
Apigenin
Apigenin promotes sleep and relaxation. Along with L-Tryptophan, Magnesium, and L-Theanine, this is part of my daily sleep stack. Only 50mg is needed, be sure to select that option on the product page.
L-Theanine
L-Theanine promotes relaxation and healthy sleep when taken on its own. Many people take it with caffeeine to reduce jitters, but I take mine at night for the sleep quality benefits.
GABA (100mg) or Lemon Balm (500mg)
GABA produces a calming effect and supports healthy sleep by reducing brain activity. GABA also increases growth hormone and protein synthesis.
Lemon Balm acts similarly to GABA supplements, as it regulates a compound that blocks GABA's effects.
Take every third or fourth night.
Glycine (2g)
Glycine supports relaxation and healthy stress management.
Take every third or fourth night
Inositol
Inositol supports healthy nervous system function and promotes relaxation.
On the nights when you aren't taking GABA/Lemon Balm or Glycine, take Inositol.
Tart Cherry tablets
Tart cherry reduces inflammation and promotes physical strength and energy. It also promotes relaxation, which is why I take it at night.
Ashwagandha (Sensoril)
Reduces stress by decreasing cortisol. Sensoril is a more calming variant of ashwagandha, so I take this one at night. Can improve exercise performance and hormonal health by decreasing cortisol (cortisol reduces testosterone).
Save time with the best pill organizer
Pop-out Pill Organizer (6 pack)
This pill organizer is fantastic because the cells are large and pop out for easy transport. I currently use green for morning (focus + energy), blue for afternoon (fitness and longevity), and purple for nighttime (sleep quality). When starting off, I used green/blue for morning and purple/blue for nighttime – I could tell if the blue cell was for morning or night based on the color of other cells in that week's organizer.
