My 31-Supplement Stack: Every Pill, Brand, Dose, and Cost

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My dad died of heart disease. That fact drives about a third of the supplements I take every day. The other two-thirds come from seven years of reading studies, listening to podcasts, getting bloodwork done, and occasionally scaring myself with a vitamin D overdose.

I take 31 supplements every day. Some people think that’s excessive. I disagree.

This is my actual stack — every pill, every brand, every dose, and what I pay for all of it. Not a theoretical protocol I pulled from a podcast. Not a sponsored list. The stuff sitting in my kitchen right now, organized into a morning pile and a nighttime routine, costing me about $200 a month.

This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement protocol.

Why 31 Supplements

There’s a spectrum in the longevity world. On one end, Peter Attia takes almost nothing — maybe creatine, maybe fish oil, and that’s about it. On the other end, Bryan Johnson takes 100+ pills a day with a dedicated team monitoring every biomarker. I fall somewhere in the middle, closer to intentional than minimal.

Every supplement in my stack earned its spot. I didn’t add 31 things at once. I built this over 7+ years, adding one or two at a time, checking bloodwork, and dropping anything that didn’t pull its weight. Resveratrol is gone. Zinc is gone. More on that later.

The stack has four priorities: cardiovascular protection (non-negotiable given my family history), joint preservation (I run and I’m a large guy), cognitive support, and a few speculative longevity bets I’m willing to pay for.

If you want to see how my stack compares to the big names, I broke that down in my experts agree and disagree analysis. You can also run my stack through the cost calculator or check interactions between any of these.

The Morning Routine

I take all 22 daytime supplements at once. A few large handfuls, chased with water. It stinks. The smell of 22 different capsules and tablets mixing together is genuinely unpleasant. But I’ve learned to get them down in under two minutes, and then I don’t think about supplements again until bedtime.

No complicated timing protocols. No splitting doses across meals. I just take them and move on with my day.

My Desert Island Four

If I could only keep four supplements, these would be the last ones standing. They have the strongest evidence, the broadest benefits, and the best cost-to-value ratio. If you’re building from scratch, start here.

Omega-3 Fish Oil — cardiovascular, brain, inflammation. The single most well-supported supplement. I’d keep this over everything else. Full omega-3 guide here.

Vitamin D3 + K2 — most people are deficient. K2 directs calcium to bones instead of arteries. I learned the hard way that D3 without monitoring is risky. Full D3+K2 guide here.

Magnesium Glycinate — sleep, muscle function, 300+ enzymatic reactions. Most people don’t get enough from food. Full magnesium guide here.

Creatine — not just for gym bros. Emerging cognitive benefits, well-studied safety profile, dirt cheap. Full creatine guide here.

Total for these four: about $50-60/month. That’s where I’d tell anyone to start.

Daytime Stack: Cardiovascular (6 Supplements)

My dad’s death from heart disease makes this category personal. I’m not messing around here. Every one of these targets a different cardiovascular mechanism — endothelial function, lipid oxidation, blood pressure, or arterial health.

Omega-3 Fish Oil 2500mg (1500mg EPA, 570mg DHA) — Viva Naturals — IFOS certified for purity, high EPA ratio for inflammation. This is the backbone of my cardiovascular strategy. I trust Viva Naturals because they publish their third-party testing. ~$11/mo. Check current pricing

Ubiquinol CoQ10 600mg — Mistaccy — Ubiquinol is the active form of CoQ10, so your body doesn’t have to convert it. My dose is high because heart disease runs in my family and I want maximum mitochondrial support. Full CoQ10 guide here. ~$14/mo. Check current pricing

Garlic 5000mcg Allicin — NOW Foods — Enteric coated so it dissolves in the intestines, not your stomach. Cardiovascular benefits and mild blood pressure support. The enteric coating also means no garlic breath. ~$4/mo. Check current pricing

Taurine 3000mg — Nutricost — One of the most underrated amino acids. A 2023 study in Science linked taurine deficiency to accelerated aging across multiple species. At 3g/day, I’m in the range researchers found beneficial for cardiovascular function. ~$3/mo. Check current pricing

Beet Root 8000mg — Horbaach — Nitric oxide precursor. Supports blood vessel dilation and blood flow. Simple, cheap, evidence-backed for cardiovascular and exercise performance. ~$3/mo. Check current pricing

Niacin 500mg Immediate Release — Endurance Products — I deliberately choose the flush form over niacinamide. The cardiovascular benefits — HDL support, triglyceride reduction — are stronger with immediate-release niacin. I take it at night. More on the flush experience below. ~$4/mo. Check current pricing

Daytime Stack: Longevity Bets (2 Supplements)

These are my speculative plays. The evidence is promising but not definitive. I’m comfortable with the cost and the risk profile, so I take them.

NMN 500mg — Nutricost — This is my most expensive single supplement at ~$40/mo. David Sinclair has been vocal about NMN for NAD+ boosting. Huberman has discussed it favorably. Attia is skeptical and doesn’t take it. I side with Huberman and Sinclair on this one, but I hold it loosely — if better data comes out against it, I’ll drop it. My full NMN analysis here. Check current pricing

TUDCA 500mg — Double Wood — Bile acid that supports liver health. I first heard about it from Dr. Eric Berg and dug into the research. Between the volume of supplements I take and the occasional drink, I want my liver protected. My liver enzymes look good on bloodwork, so the TUDCA + Milk Thistle combo seems to be working. ~$11/mo. Check current pricing

Daytime Stack: Joint and Inflammation (3 Supplements)

I run, and I’m not a small guy. Joint preservation is preventive for me, not reactive. I built a three-layer inflammation strategy with different mechanisms at each level.

Turmeric and Ginger with BioPerine 1950mg (3 capsules) — Nature’s Nutrition — Layer 1. The BioPerine (black pepper extract) increases curcumin absorption by up to 2000%. Without it, turmeric is basically useless. ~$8/mo. Check current pricing

Glucosamine Chondroitin MSM and Turmeric 3600mg — Horbaach — Layer 2. Structural joint support — glucosamine for cartilage, chondroitin for cushioning, MSM for connective tissue. The added turmeric gives me overlapping anti-inflammatory coverage. ~$6/mo. Check current pricing

Boswellia Extract 1200mg — Nutricost — Layer 3. Works through a completely different anti-inflammatory pathway than turmeric (5-LOX inhibition vs COX-2). Three layers, three mechanisms. ~$5/mo. Check current pricing

Daytime Stack: Cognitive and Stress (3 Supplements)

Lion’s Mane 4200mg — Horbaach — Nerve growth factor stimulation. The research on neurogenesis is interesting, and anecdotally I notice slightly sharper focus on days I take it consistently. ~$9/mo. Check current pricing

Rhodiola Rosea 2000mg — Horbaach — Adaptogen for stress resilience. I don’t feel a dramatic effect, but the research on cortisol modulation is solid. At $3/mo, the cost-to-potential-benefit ratio is hard to argue with. ~$3/mo. Check current pricing

L-Theanine 200mg — Nutricost — Relaxation without drowsiness. Promotes alpha brain waves for calm focus. I also take this at night as part of the wind-down. ~$2/mo. Check current pricing

Daytime Stack: Vitamins and Cofactors (7 Supplements)

These are foundational. Not exciting, but they fill gaps that food alone doesn’t cover — especially the methylated B vitamins.

Vitamin K2 MK-7 300mcg — Nutricost — Pairs with D3 to direct calcium into bones and teeth, not arteries. After my vitamin D scare, K2 became non-negotiable. Full D3+K2 guide. ~$2/mo. Check current pricing

Vitamin B12 Methylcobalamin 1000mcg — Thorne — I pay more for Thorne because I want the methylated form. Cheap B12 uses cyanocobalamin, which your body has to convert. ~$7/mo. Check current pricing

Vitamin B Complex — Nutricost — Full spectrum foundation. Covers B1, B2, B3, B5, and the rest at baseline levels. I stack targeted B vitamins on top for specific needs. ~$3/mo. Check current pricing

Vitamin C 1000mg with Rose Hips — Nutricost — Immune support and antioxidant. Rose hips add bioflavonoids for better absorption. ~$2/mo. Check current pricing

P5P 50mg (Activated B6) — Pure Encapsulations — P5P is the active form of vitamin B6. Your liver doesn’t have to convert it, which matters if you have any methylation issues. ~$5/mo. Check current pricing

L-Methylfolate 5-MTHF + Methyl B12 15mg — Triquetra — If you have MTHFR gene variants (roughly 40% of people do), your body can’t efficiently convert regular folic acid. This is the pre-methylated form. Worth getting genetic testing to know if you need this. ~$12/mo. Check current pricing

Taxifolin — Endur — Dihydroquercetin, a potent antioxidant. This one comes combined with vitamin C and zinc. Less well-known than quercetin but I like the research profile. ~$9/mo. Check current pricing

Daytime Stack: Metabolic and Detox (5 Supplements)

Berberine Plus 1200mg — Doctor Recommended — Blood sugar and metabolic support. This one includes Royal Jelly. Berberine has been compared to metformin in some studies for glucose management. ~$11/mo. Check current pricing

NAC 1000mg — NOW Foods — N-Acetyl Cysteine, the famous glutathione precursor. Liver support, immune function, and antioxidant defense. Full glutathione guide. ~$5/mo. Check current pricing

L-Cysteine 500mg — Nutricost — This is my most underrated supplement. NAC gets all the attention, but L-Cysteine is also a glutathione precursor and works through a slightly different pathway. Most people have never even heard of it. I stack both for full glutathione support. ~$7/mo. Check current pricing

Spirulina and Chlorella 3g (6 tablets) — Micro Ingredients — USDA organic, 50/50 blend. This is one of my favorites even though I can’t point to a single dramatic effect. The nutrient density is hard to beat — complete protein, chlorophyll, phycocyanin, every B vitamin. I take it at night. ~$6/mo. Check current pricing

Milk Thistle 5000mg — Nutricost — Liver support, pairs with TUDCA in the morning. Two-layer liver defense for someone taking 31 supplements daily. My liver enzymes are clean on bloodwork. Full milk thistle guide. ~$2/mo. Check current pricing

Cetirizine 10mg (Aller-Tec) — Kirkland — This isn’t really a supplement. It’s a daily allergy pill. Including it for completeness since it’s part of my daily routine. ~$1/mo.

Nighttime Stack: Sleep and Recovery

I take these before bed, about 30-60 minutes before lights out. Nine items total including GABA. The goal is winding down the nervous system and giving my body raw materials for overnight repair.

Magnesium Glycinate 2000mg — Double Wood — The glycinate form is specifically chosen for sleep and relaxation. It doesn’t cause the digestive issues that magnesium oxide or citrate can. This is one of my desert island four for a reason. Full magnesium guide. ~$3/mo. Check current pricing

Glycine 5000mg — NOW Foods — Pharmaceutical grade, 5 capsules. Glycine improves sleep quality and acts as an inhibitory neurotransmitter. At 5g, I’m in the range used in clinical studies showing improved subjective sleep quality. ~$15/mo. Check current pricing

L-Tryptophan 500mg — Nutricost — Precursor to serotonin and melatonin. I prefer tryptophan over supplemental melatonin because it lets your body produce melatonin naturally rather than flooding the receptor. ~$4/mo. Check current pricing

L-Theanine 200mg — Nutricost — Relaxation without drowsiness. Pairs well with glycine and magnesium for a smooth wind-down. ~$2/mo.

NAC 1000mg — NOW Foods — Glutathione precursor, liver and immune support. I take this at night to give my body a glutathione boost during overnight repair. ~$5/mo.

Milk Thistle 5000mg — Nutricost — Second liver support dose, partnering with morning TUDCA. ~$2/mo.

Niacin 500mg Immediate Release — Endurance Products — Taken at night so the flush happens while I’m winding down. Cardiovascular benefits detailed above. ~$4/mo.

Spirulina and Chlorella 3g — Micro Ingredients — Nutrient-dense superfood combo taken at night for overnight nutrition. ~$6/mo.

GABA — Recently Added — Added for relaxation and sleep support. Still dialing in the brand and dose. ~TBD/mo.

The Vitamin D Story That Changed Everything

I was taking 40,000 IU of Vitamin D3 daily. No bloodwork, no monitoring, just following advice I’d read online about “most people being deficient.” When I finally got blood tests, my levels were dangerously high. That single bloodwork result probably prevented serious harm — hypercalcemia, kidney damage, arterial calcification.

I cut down to 10,000 IU and added K2 to direct calcium properly. Now I test D levels every quarter. If there’s one thing I’d tell you to do before starting any supplement protocol, it’s get baseline bloodwork. I wrote the full story in my vitamin D bloodwork article.

The Niacin Flush

The first time I took immediate-release niacin, my skin turned red and hot from head to toe. It felt like a sunburn that appeared in 20 minutes. I’d read about the flush beforehand, so I didn’t panic. Now it lasts under 30 minutes and honestly feels like a mild warmth. Some people take no-flush niacinamide to avoid this entirely — I won’t, because the cardiovascular benefits of the flush form are stronger. Your body adapts.

What I Dropped and Why

A stack should evolve. If you never remove anything, you’re not paying attention.

Resveratrol — Dropped. I took this for over a year based on David Sinclair’s advocacy. Noticed zero subjective benefit. The human trial data is underwhelming compared to the mouse studies. Bioavailability is poor even with piperine. At $25-30/month, the cost wasn’t justified for a “maybe.”

Zinc — Dropped. My bloodwork consistently showed sufficient zinc levels. I was supplementing a nutrient I didn’t need, which can actually cause copper depletion over time. If your levels are fine, skip it. This is why bloodwork matters.

I’ve written more about the mistakes I made building this stack in my lessons learned article.

Full Cost Breakdown

Supplement	Brand	Dose	Monthly Cost
NMN	Nutricost	500mg	$40
Glycine	NOW Foods	5000mg	$15
Ubiquinol CoQ10	Mistaccy	600mg	$14
L-Methylfolate + B12	Triquetra	15mg	$12
TUDCA	Double Wood	500mg	$11
Berberine Plus	Doctor Recommended	1200mg	$11
Omega-3 Fish Oil	Viva Naturals	2500mg	$11
Lion’s Mane	Horbaach	4200mg	$9
Taxifolin	Endur	—	$9
Turmeric + Ginger	Nature’s Nutrition	1950mg	$8
Vitamin B12	Thorne	1000mcg	$7
L-Cysteine	Nutricost	500mg	$7
Glucosamine/MSM	Horbaach	3600mg	$6
Spirulina + Chlorella	Micro Ingredients	3g	$6
P5P (Activated B6)	Pure Encapsulations	50mg	$5
NAC	NOW Foods	1000mg	$5
Boswellia Extract	Nutricost	1200mg	$5
Garlic	NOW Foods	5000mcg	$4
Niacin	Endurance Products	500mg	$4
L-Tryptophan	Nutricost	500mg	$4
Beet Root	Horbaach	8000mg	$3
Taurine	Nutricost	3000mg	$3
Rhodiola Rosea	Horbaach	2000mg	$3
Magnesium Glycinate	Double Wood	2000mg	$3
Vitamin B Complex	Nutricost	—	$3
Vitamin K2 MK-7	Nutricost	300mcg	$2
Vitamin C + Rose Hips	Nutricost	1000mg	$2
L-Theanine	Nutricost	200mg	$2
Milk Thistle	Nutricost	5000mg	$2
Cetirizine	Kirkland	10mg	$1
GABA	TBD	TBD	TBD
Monthly Total (estimated)			~$200

NMN alone is $40/mo — roughly 20% of my total spend. If that’s the first thing you’d cut, I don’t blame you. For comparison, see how this stacks up against the experts in my expert stack cost comparison. You can also build a solid longevity stack for under $100 if $200/month isn’t realistic for you.

What I’d Tell You to Start With

Don’t start with 31 supplements. Start with four.

Omega-3 Fish Oil — the single most supported supplement across nearly every expert I follow. Get one with high EPA. Budget: ~$11/mo.

Vitamin D3 + K2 — get bloodwork first to know your baseline, then dose accordingly. Never take high-dose D3 without K2. Budget: ~$4/mo combined.

Magnesium Glycinate — most people are deficient. You’ll likely notice improved sleep within the first week. Budget: ~$3/mo.

Creatine Monohydrate — 5g/day. Cheap, well-studied, benefits for both muscle and brain. Budget: ~$7/mo.

Total starting stack: roughly $25/month. Add from there based on your bloodwork, your health history, and your priorities. Use our Stack Quiz to get a personalized recommendation.

Seven years ago I started with fish oil and a multivitamin. The stack grew one supplement at a time as I learned more, tested more, and figured out what actually moved the needle for me. Give yourself permission to build slowly.

Deep Dives

I’ve written detailed guides on several topics related to this stack. If you want the full story behind specific supplements and decisions:

• TUDCA liver supplement guide — why I added bile acid support alongside milk thistle
• Niacin flush benefits guide — the cardiovascular case for flush niacin over no-flush
• My supplement bloodwork results after 3 years — every marker, every trend, fully transparent
• Supplement stack cost breakdown — what I actually pay for all 31 supplements, line by line
• My nighttime supplement protocol — the 9 supplements I take before bed and why