Supplements are supportive but it’s not magic. Don’t count on them alone.
Before you consider taking supplements:
Bloodwork beats guessing
Once per year:
vitamin D
ferritin
B12
TSH
lipids
CRP
Otherwise you are blind.
Countries of origin do matter. But don’t be blinded by country alone. Choose carefully.
Recommended countries:
Tier 1 (hard regulation, real enforcement)
Canada
Japan
EU (Germany, Netherlands, Scandinavia)
Australia
Switzerland
Tier 2 (good system, but loopholes)
USA
New Zealand
UK
I would avoid any other countries and questionable brands
General rules:
Avoid flavors and additives. The less unnecessary things comes into your body the better.
Bioavailable
Economical perspective:
It’s in our interest to take the highest quality supplements for fair price.
Vitamin D3
Daily dose: 5000 IU
Best form: Cholecalciferol (D3) in softgel
Best ROI
High absorption
Stable for long-term use
Easy dosing
Why:
Highest biological activity
Fat-soluble, requires lipids
Supports testosterone, immunity, mood, bone density
Directly affects calcium metabolism
How to take:
Take together with Vitamin K2
Take with fatty meal (breakfast or lunch)
Avoid taking with:
Empty stomach
Low-fat meals
Before sleep
Vitamin K2
Daily dose: 100–200 mcg
Best form: MK-7 (menaquinone-7)in softgel
Best ROI
High bioavailability
Long half-life
Stable for daily use
Why:
Directs calcium into bones and teeth
Prevents calcium deposition in arteries
Synergistic with Vitamin D3
Supports cardiovascular health
How to take:
Take together with Vitamin D3 and fatty meal
Avoid taking with:
Empty stomach
Low-fat meals
Warfarin / anticoagulants
Magnesium
Daily dose: 400 mg
Best form: Magnesium glycinate
Powder (bisglycinate)
Best ROI
No fillers
No binders
Cheapest per mg
Flexible dose
Easy to swallow
Why:
High absorption
Minimal GI issues
Improves sleep
Improves muscles recovery
Reduces cramps
How to take:
Take before sleep
Avoid taking with:
With huge protein shake
With caffeine
With zinc or iron at same time
Zinc:
Warning: Zinc depletes copper
Daily dose: 15–25 mg (elemental)
Best form: Zinc bisglycinate (chelated)
Capsules or tablets
Best ROI
High absorption
Stable for long-term use
Minimal GI issues
Why:
Very high bioavailability
Gentle on stomach
Does not compete aggressively with copper
Good for daily multi-year use
Supports testosterone, immunity, skin, enzymes
How to take:
Take with light meal
Avoid taking with:
Iron
Calcium
Magnesium
High fiber / phytates
Huge protein meals