The library
Supplements
Every supplement we stack. Each card links to a quick breakdown of dose, timing, and why it belongs in a routine.
The full guide
StackItUp PDF Guide
Every supplement, dose, timing, and the science — in one downloadable PDF.
Multivitamin
CORECovers baseline micronutrient gaps from day-to-day eating.
- Dose
- 1 capsule
- When
- Afternoon
Omega-3 (EPA/DHA)
CORESupports heart, brain, and joint health.
- Dose
- 1–2 g
- When
- Morning
Ashwagandha (KSM-66)
GOALAdaptogen shown to reduce cortisol and perceived stress.
- Dose
- 600 mg
- When
- Evening
Caffeine + L-Theanine
GOALSmoother energy and focus without the jitters.
- Dose
- 100 mg
- When
- Morning
Collagen Peptides
GOALHydrolyzed collagen peptides support skin elasticity, joint resilience, and connective tissue repair — the most-researched protein for skin and tendon health.
- Dose
- 10 g
- When
- Morning
Creatine Monohydrate
GOALMost-researched performance supplement — strength, power, and cognition.
- Dose
- 5 g
- When
- Anytime
Glucosamine + Chondroitin
GOALWell-studied for joint comfort and cartilage support.
- Dose
- 1500 mg
- When
- Afternoon
Glycine
GOALDrops core body temperature and quiets the mind for faster sleep onset.
- Dose
- 3–5 g
- When
- Evening
L-Citrulline Malate
GOALBoosts nitric oxide for better pumps, endurance, and blood flow.
- Dose
- 6–8 g
- When
- Afternoon
L-Theanine
GOALCalm focus without sedation — smooths caffeine and takes the edge off stress.
- Dose
- 100–200 mg
- When
- Anytime
Lion's Mane
GOALSupports focus, memory, and nerve growth factor signaling.
- Dose
- 500–1000 mg
- When
- Morning
Magnesium Glycinate
GOALCalms the nervous system and supports deeper sleep.
- Dose
- 300–400 mg
- When
- Evening
Melatonin
GOALSmall dose helps nudge your sleep cycle without grogginess.
- Dose
- 0.3–1 mg
- When
- Evening
Probiotic (Multi-strain)
GOALSupports a diverse gut microbiome.
- Dose
- 10–30B CFU
- When
- Morning
Protein Powder
GOALHelps you hit daily protein targets for recovery and muscle growth.
- Dose
- 25–30 g
- When
- Afternoon
Psyllium Husk
GOALPrebiotic fiber feeds good gut bacteria and aids digestion.
- Dose
- 5 g
- When
- Evening
Vitamin C
GOALAntioxidant support and immune resilience.
- Dose
- 500 mg
- When
- Morning
Zinc
GOALSupports immune cells, wound healing, and testosterone.
- Dose
- 15 mg
- When
- Morning
B-Complex
LIFESTYLEEssential when skipping animal products — energy and nerve function.
- Dose
- 1 capsule
- When
- Morning
CoQ10 (Ubiquinol)
LIFESTYLEMitochondrial energy and heart-health support — essential if you're on a statin.
- Dose
- 100–200 mg
- When
- Morning
Electrolytes (Na/K/Mg)
LIFESTYLEKeto and heavy training deplete sodium and potassium quickly.
- Dose
- 1 scoop
- When
- Afternoon
Iron Bisglycinate
LIFESTYLEPlant-based diets often run low on bioavailable iron.
- Dose
- 18 mg
- When
- Afternoon
Vitamin B12 (Methylcobalamin)
LIFESTYLEB12 is virtually absent in plant foods — non-negotiable for vegans.
- Dose
- 500 mcg
- When
- Morning
Vitamin D3 + K2
LIFESTYLECritical when sun exposure is limited; supports mood and bones.
- Dose
- 2000–4000 IU50–100 mcg
- When
- Morning
Educational only, not medical advice. Doses are general starting points — take the quiz for a stack tailored to you.