Build Your Foundation

The Foundation Stack.

If I could only take five supplements for the rest of my life, here’s exactly what I’d take.

No fillers, no gimmicks. These are the essentials — the five supplements backed by real evidence that support your performance, recovery, and long-term health. Each one is here for a reason. And for each one, I’ll tell you exactly what to look for so you don’t waste your money.

Remember: supplements don’t replace good training and nutrition. They fill the gaps. Start here.

Evidence-Based

Third-Party Tested

Performance Focused

Creatine Monohydrate

It’s the most studied supplement out there. It helps you build muscle, get stronger, lose fat, and even improve focus and memory.

There’s more research behind creatine than almost anything else on the shelf. It’s one of the few supplements that consistently delivers across every population — men, women, athletes, and everyday people who want to perform better.

What to look for

Make sure the label says Creapure®. That’s the high-quality creatine monohydrate made in Germany — the gold standard for purity and potency. Take 5 grams per day, every day.

Magnesium

Most people are deficient and don’t know it. Magnesium helps with recovery, sleep, and testosterone production.

Magnesium is critical for muscle function, recovery, sleep quality, stress management, and even hormone production. The problem? The cheapest forms — like magnesium oxide — barely get absorbed by your body. You’re literally flushing your money.

What to look for

Don’t waste your money on magnesium oxide. Look for magnesium glycinate or magnesium threonate. They’re way better absorbed and actually reach the tissues that need them.

Vitamin D3 + K2

You want to take these together. D3 helps your body absorb calcium. K2 makes sure that calcium goes into your bones — not your arteries.

Below 30 ng/mL, low vitamin D is linked to impaired recovery, reduced testosterone, weakened immunity, increased inflammation, and poor sleep. Optimal range for performance is 50–80 ng/mL. Most people are well below that, and they don’t even know it.

What to look for

Always take D3 and K2 together. Look for D3 at 5,000 IU per serving and K2 in the MK-7 form — it has a longer half-life and better bioavailability.

Omega-3 Fish Oil

Most people don’t get enough omega-3s. This can mess with your joints, your heart health, and even your mood.

Fish oil quietly supports everything — cardiovascular function, cognitive performance, inflammation balance, joint comfort, and long-term wellness. It’s one of those supplements where you don’t feel a dramatic difference day-to-day, but the compounding effect over months is significant.

What to look for

Check the label for EPA and DHA specifically — not just “total omega-3s.” You want at least 500–1,000 mg combined per serving. Many cheap fish oils hide low EPA/DHA behind inflated total counts.

Electrolytes

These are huge for energy, hydration, and muscle function. Most people underestimate how much they lose.

Without replacing sodium, potassium, and magnesium lost through training and daily activity, performance drops, recovery slows, and energy crashes. This is one of the simplest fixes with the most noticeable impact — especially if you train hard or follow a low-carb diet.

What to look for

Go for one that gives you around 1,000 mg sodium, 200+ mg potassium, and 60+ mg magnesium per serving. Avoid products loaded with sugar or artificial sweeteners.

Supplements don’t replace good training and nutrition.

They fill the gaps. These five are the foundation — the essentials that support everything else you’re doing. Start here, then let your bloodwork tell you what to optimize next.

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