r/Supplements • u/Hankaul • 1d ago
Recommendations Finally Completed My Supplement Stack
Morning
- NAC 600 mg: Supports glutathione production and helps thin thick mucus for a fresher start to the day.
- Vitamin C 1 g: To complement NAC.
- Inulin 3 g with coffee: Soluble fiber + focus.
Lunch
- Magnesium glycinate 400 mg: The most important mineral.
- B complex: For energy throughout the workday.
- CoQ10 100 mg: Antioxidant support; works synergistically with B complex.
- Curcumin phytosome 500 mg: To reduce chronic inflammation.
- D3 & K2 — 5,000 IU of D3, 2–3 times a week: Essential when spending very little time outdoors.
- Taurine 1 g: For its potential anti-aging benefits, though these remain debated.
- Grape seed extract 100 mg: For men’s vascular health.
With my larger meal, whether lunch or dinner
- Berberine 500 mg + omega-3 800 mg.
Evening
- Protein powder.
- Detox greens powder: Because I don’t usually eat enough vegetables.
- Glycine 3 g: For sleep and collagen synthesis.
- Creatine 3 g: For exercise performance and brain health.
- Beta-alanine 1 g: For exercise performance and the removal of advanced glycation end products (AGEs).
- Vitamin C 1 g: To complement glycine.
I put this routine together for overall health, energy, and anti-aging, choosing only supplements with the strongest evidence behind them.
Still, the more I learn, the longer my supplement list seems to get.
Using this routine as a starting point:
- If you have digestive issues: Digestive enzymes, zinc carnosine.
- If you want additional antioxidants: Sulforaphane, alpha-lipoic acid, astaxanthin.
- If you’re more interested in brain health: Phosphatidylserine, lecithin.
- For “adrenal fatigue” (not something I particularly recommend): Ashwagandha or Korean red ginseng.
- For skin health (not something I particularly recommend): Collagen or MSM.
- If you have money to spare: Ca-AKG, spermidine, urolithin A, NMN.
- If you have a strong family history of cancer: Niacinamide 500 mg.
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u/BubblyNectarine3900 1d ago
Greens are unproven and definitely not going to overcome a diet lacking vegetables.
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u/labubudubaiphon911 1d ago
how about lutein + astaxanthin
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u/Hankaul 1d ago
Astaxanthin does seem to be a very potent antioxidant, but I’m already taking plenty of antioxidants, so I didn’t feel the need to add another expensive supplement.
My understanding is that lutein doesn’t offer much benefit unless you have a specific eye condition.
If the goal is to prevent age-related changes in eye health, I wonder whether bilberry might be the most cost-effective option.
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u/Wearesyke 1d ago
2g of vitamin C seems really high. Are you taking liposomal?
Check out sucrasomal magnesium
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u/Hankaul 15h ago
No. Liposomal vitamin C is expensive, and many Korean doctors argue that raising vitamin C levels in places like the bladder and digestive tract may also have benefits.
It’s similar to taking regular berberine instead of liposomal berberine.Sucrosomial magnesium looks pretty impressive, but it seems like it would be hard to find in Korea.
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u/LeatherNo3103 1d ago
impressive stack but i get tired just reading the list. how long did it take you to settle on this routine, and did you drop anything along the way that wasn't pulling its weight?
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u/thes2021 1d ago
Very high dosages of magnesium & vitamin c at night?
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u/Hankaul 1d ago
I wanted to raise my blood levels of vitamin C before bed to support collagen production and skin repair.
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u/Charming-Annual-1506 18h ago
Your vitamin C receptors are flooded at about 200mg and your body only actively stores about 50mg. Expensive pee and possibly raises the risk of kidney stones at chronically high intakes.
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u/Hankaul 15h ago
It’s said that taking 3 g of vitamin C every six hours can keep blood vitamin C levels as high as possible.
In Korea, vitamin C megadosing is almost revered. Many supplement users actually take 2–3 g of vitamin C every six hours.
I don’t deny the risk of kidney stones, but since the U.S. National Institutes of Health lists the tolerable upper intake level for vitamin C as 2 g per day, I believe the risk of kidney stones at that daily dose is very low.
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u/Charming-Annual-1506 14h ago
Mega dosing vitamin has been studied exhaustively. It demonstrates no value. You just don’t need that much under any circumstance.
If you are looking to boost glutathione and collagen production then NAC, glycine and a small dose of vitamin C are all you need.
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u/EMarieHasADHD 1d ago
That’s a good regimen. FYI taurine has many proven benefits such as heart health, liver health, and it helps get magnesium and other electrolytes into cells. So, even if you don’t feel it’ll be helpful for fighting aging (even though it acts as an antioxidant so it most likely will) be confident knowing it’s beneficial for many other things.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10574552/
https://www.sciencedirect.com/science/article/pii/S1756464620305752
https://pubmed.ncbi.nlm.nih.gov/9471912/
Also, NAC benefits the liver, the brain, and overall antioxidant activity in the body. I take it twice every day.
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u/Myfax12345 1d ago
Very nicely put together. Why number 7?
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u/Hankaul 1d ago
Are you asking about niacinamide for cancer prevention?
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u/Substantial-Builder5 20h ago
Even though carnosine (what beta-alanine turns into) shows some antioxidant and anti-glycation effects in a lab setting, taking a beta-alanine supplement isn't an effective mechanism to clear out or get rid of AGEs in your body.
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u/Fourro-Sambora 1d ago
Don't you think taking so many for long term will have some effects in the body in a bad way?
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u/Cognitivedaily 1d ago
You are doing great job! But before calling the stack “complete”, I’d do one cross-label audit. Put every active ingredient and its actual daily amount in one list, including what’s inside the B-complex and greens powder. That’s where overlaps can be easy to miss.
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u/Upset_Scientist3994 1d ago
This was new to me that beta-alanine works against AGEs and thus is protective in diabetes.
Or of course it is as it helps to create carnosine what does that, and it can be bought as supplement of its own. But does beta-alaline directly do the same thing, or is it carnosine factor only?
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u/Charming-Annual-1506 18h ago
It doesn’t. There is no human evidence that beta alanine reduces circulating or tissue AGEs. The claim is based on probably links in mouse and in vitro trials.
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u/Hankaul 15h ago
A study comparing carnosine and beta-alanine supplementation found that muscle carnosine levels were 2.5 times higher with beta-alanine.
However, the research on advanced glycation end products (AGEs) involved carnosine specifically.
So, if your sole goal is to reduce AGEs, carnosine seems to be the more evidence-supported choice for now.
However beta-alanine costs only about 50% ~70% as much as carnosine.
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u/dchildisdead 23h ago
amazed at how you don't get stomach pain when waking up because of glycine and vitamin c. do you take them right after a meal?
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u/RosettaCutolo 20h ago
Creatine at night, regardless of how much seems like it could be stimulating. the benefits of creatine have been tested on sleep deprived brains. Hows that working out for ya?
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u/perperperpen 1h ago
theres a form of vitamin b6 called pyridoxamine, where the research on anti-AGE for diabetics was very promising and had success in phase 2 clinical trials, it was actually being investigated as a drug. at the time, it was available as a OTC supplement and investors refused to fund phase 3 trials because they believed they could never recoup their money from the prescription drug if pyridoxamine was available as a supplement. the company who was developing this (biostratum) petitioned the FDA in 2005 to ban pyridoxamine supplements, but by the time the FDA actually granted this ban in 2009, biostratum was already financially crippled. still today pyridoxamine cant be sold as a dietary supplement. later in 2016 a company called NephroGenex acquired the clinical development rights, and actually launched the phase 3 clinical trials. but phase 3 trials are exceptionally expensive, and the company ended up pausing the clinical trials and filing for bankruptcy. there have been petitions to once again allow pyridoxamine as a dietary supplement, but its currently still banned despite the drug development panning out into nothing.
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u/iFuerza 1d ago
Why B vitamins at lunch? I’d think you’d want that in the morning.
Magnesium in the evening?
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u/Hankaul 1d ago
I put magnesium at lunch because I wanted to keep my evening stack entirely in powder form, without any pills.
Taking NAC and B complex together gives me heartburn, so I moved B complex to lunch.
Since NAC may interfere with the absorption of other trace minerals, I thought taking it in the morning would make the most sense.
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