Supplement Signals

My supplements, and the studies behind them.

People ask me what I take, so here it is. Not every supplement out there, just the ones I take or rate, with all the studies behind them and how well they hold up. If something new catches my eye and the research is good, I’ll add it.

I’m building it now. Each page goes live once I’ve read every study behind it.

Ready to read

Coming next

In the order they go live

  1. First up

    Ten I take now, in the order I’ll write them up.

    • CreatineUp next

      Monohydrate, the form in nearly every study.

    • Omega-3

      Wild-caught fish oil: EPA and DHA, the long-chain fats in oily fish.

    • Magnesium

      Glycinate: magnesium bound to the amino acid glycine.

    • Ashwagandha

      A root from Ayurvedic medicine, studied for stress and sleep.

    • Quercetin

      A plant flavonoid found in onions, apples and capers.

    • R-alpha-lipoic acid

      The natural form of alpha-lipoic acid, which the body makes in small amounts.

    • NAC

      N-acetyl cysteine, a source of the cysteine the body builds glutathione from.

    • Astaxanthin

      The red carotenoid that colours salmon and shrimp.

    • Pantothenic acid

      Vitamin B5, the raw material for coenzyme A.

    • HMB

      Calcium HMB, a breakdown product of the amino acid leucine.

  2. Inside my stacks

    The ingredients inside the products I take, each with its own page.

    • D3 + K2

      • Vitamin D3

        Cholecalciferol, the form of vitamin D the skin makes in sunlight.

      • Vitamin K2

        Menaquinone, the form of vitamin K in fermented foods and animal products.

    • Zinc + copper

      • Zinc

        A trace mineral, taken with copper to keep the two in balance.

      • Copper

        A trace mineral that competes with zinc for absorption.

    • Electrolytes, with magnesium

      • Sodium

        The main electrolyte lost in sweat.

      • Potassium

        The main electrolyte inside cells.

      • Calcium

        The mineral in bone, and the trigger for every muscle contraction.

    • Sleep blend

      • Passionflower

        Passiflora incarnata, a climbing vine long used as a calming herb.

      • L-theanine

        An amino acid found almost only in tea leaves.

      • Valerian

        A root used as a sleep remedy since ancient Greece.

      • Lemon balm

        Melissa officinalis, a lemon-scented herb in the mint family.

  3. Ones I rate

    Ones I rate but don’t take right now.

    • Nootropic blend

      • Lion’s mane

        Hericium erinaceus, an edible mushroom with a shaggy white head.

      • Alpha-GPC

        A form of choline, which the body makes acetylcholine from.

      • Bacopa

        Bacopa monnieri, a creeping wetland herb from Ayurvedic medicine.

      • Panax ginseng

        Korean ginseng, the root of Panax ginseng.

      • Ginkgo

        An extract of the leaves of Ginkgo biloba, one of the oldest tree species alive.

      • Holy basil

        Tulsi, a basil held sacred in Hindu tradition.

    • Organ blend

      • Beef liver

        Grass-fed liver, dried: rich in vitamin A, B12, iron and copper.

      • Colostrum

        The first milk a cow makes after calving.

      • Bone marrow

        The soft tissue inside bones, dried.

    • On their own

      • Vitamin C

        Ascorbic acid, a vitamin the body can’t make.

      • CoQ10

        Coenzyme Q10, part of how mitochondria make energy.

      • Boron

        A trace mineral found in fruit, nuts and legumes.

      • Sulforaphane

        A compound broccoli sprouts form when they’re cut or chewed.