Foundation Stack (Everyone)
Vitamin D3 (2000-5000IU) + K2 (100μg MK-7) + Magnesium (200-400mg glycinate). These three work synergistically — D3 increases calcium absorption, K2 directs it to bones, magnesium activates D3. Take D3+K2 with breakfast (fat-soluble), magnesium before bed.
Performance Stack
Creatine (5g) + Beta-Alanine (3-5g) + Caffeine (3-6mg/kg). Creatine and beta-alanine work through different mechanisms (phosphocreatine + carnosine buffering). Caffeine 45-60 min pre-training. All three have strong evidence.
Sleep Stack
Magnesium Glycinate (200-400mg) + Glycine (3g) + L-Theanine (200mg). Magnesium calms NMDA receptors, glycine lowers body temperature (sleep signal), theanine increases alpha waves. No next-day grogginess.
What NOT to Stack
Zinc + Calcium (compete for absorption). Iron + Calcium (same). Vitamin D3 + Vitamin A at very high doses (both fat-soluble, toxicity risk). 5-HTP + SSRIs (serotonin syndrome risk). Always check our individual supplement guides for interactions.