The Supplements That Made the Stack (and Why)

Here’s exactly what’s in my stack and how I’ve experienced it. I’ve spent years experimenting, noticing what actually helps me sustain energy, support focus, and recover better, especially on days when stress or depletion hits hard. This isn’t a prescription for anyone else, but a real look at what works for me.

I started this month off with supplements because they make part of my process visible. It’s not about the stack itself, it’s about the way I choose what stays and what goes. Asking what works, what doesn’t, how it makes me feel, and whether it supports my direction, is the same process I use for everything.

My hope in sharing this is that it helps you look at your own foundation the same way, and start finding what truly works for you.

Morning:

• L-Tyrosine (NOW Foods) — 750mg, 3 capsules

  Supports focus and mental energy.

• DLPA (Source Naturals) — 750mg, 2 capsules

  Helps with mood and motivation, balancing dopamine and endorphins.

I used to rely on abusing stimulants to feel “ready to go." That jittery, can’t-blink, energy. Now I replicate that effect in a more sustainable way with Tyrosine and DLPA, taken alongside my morning caffeine. I like them to hit together so I can start working fully present, focused, and motivated, without the inevitable crash.

Midday:

• Fish Oil (Nordic Naturals, liquid) — 2 tablespoons

  Omega-3s for brain health and reducing inflammation.

• Creatine (Thorne) — 5mg

  Supports muscle recovery and joint health, helping me stay active and resilient.

• Probiotic (Renew Life, no prebiotics) — 1 capsule

  Keeps my gut balanced without upsetting it, prebiotics don’t work well for me.

I’m extremely active. Most days I move for at least two hours, and some days six to eight. My body takes a beating, so Fish Oil and Creatine help manage stress on my joints and muscles. The probiotic is quieter effects wise, it’s just to keep my gut happy. Everyone’s body responds differently, so I say: try what works best for you. For me, prebiotics make me feel sluggish and bloated, so I skip them.

Nighttime:

• Cortisol Manager (Integrative Therapeutics) — 2 tablets

  Helps manage stress and supports adrenal health.

• Triple Magnesium Complex (Vital) — 500mg, 3 capsules

  Magnesium supports muscle relaxation and overall recovery.

• Pantothenic Acid (NOW Foods) — 500mg

  Supports energy metabolism and stress response.

• CoQ10 (Life Extension) — 100mg

  Aids in cellular energy production and supports heart health.

  
  

Intense activity spikes cortisol naturally, and over time that can leave my nervous system feeling taxed. Cortisol Manager helps me handle those spikes and recover overnight. Triple Magnesium keeps my joints moving, and I notice it helps with grinding my teeth and clenching my jaw at night. I used to rely on Magnesium Citrate, but I find this new blend supports my needs better. Pantothenic Acid and CoQ10 are in the background, they support my metabolism, skin health, and overall cellular function, helping my system reset while I sleep. Taken together, this stack lays a foundation for more sustainable energy and recovery the next day.

Before Bed (about an hour prior):

• Sulphur (Boiron) — 18 succussions, 1/4 teaspoon

  This is my long-standing constitutional remedy that supports my nervous system and focus.

• 5-HTP (NOW Foods) — 50mg

  Helps regulate mood and sleep by supporting serotonin production, in addition to being one of the most effective remedies for OCD.

  
  

I take 5-HTP about an hour and a half before bed, if I go straight to sleep after taking it, I can barely get out of bed. I first experimented with 200mg, and while it dulled cravings and helped me feel like nothing could go wrong in my day, it made me feel like a zombie. Just mentally numb and disconnected, which I hated. Anything over 150mg has that blissful, overly numb feeling, which feels too much like a crutch. 100mg helps mentally but slows my reaction time on my skateboard, so 50mg hit the sweet spot for me: it supports my mood, sleep, focus, and reduces impulsivity and cravings, while still allowing me to feel like myself and move naturally. Sulphur supports many of the same effects, though I’ve been taking it for 15 years, so its impact is subtle these days, I mostly notice it when I stop. Without it, I lose focus really quickly and many of my OCD symptoms sneak to the forefront of my mind.

Here’s a quick visual of my stack, sometimes it helps to see it laid out.

I don’t follow a strict routine most days, I move my activities around depending on what needs to get done. Supplements give me one concrete thing I can do for myself each day, a small anchor that supports me.

I think of them like problem-solving: first, figure out what you’re trying to address, fatigue, stress, focus, sleep, and then research what might help in that area. Experiment thoughtfully. They don’t replace rest, movement, or nutrition, instead, they work with those practices to help me notice what my body actually needs. Over time, these intentional choices make energy and clarity more sustainable, and help me approach each day with more awareness and presence.

Just like at the start of this post, this is all about transparency. My process and exact stack isn’t the point; your awareness is. If sharing one piece of my foundation helps you begin noticing your own patterns, then it’s doing what it’s meant to.

Next week, I’ll share a full look at my daily food intake, another concrete way I give myself what I need to feel balanced and fueled.

Keep choosing yourself 🧡