My philosophy with supplements is simple: I want complete control over both macronutrients and micronutrients. If I relied only on food to supply everything my body needs to stay young, strong and high-performing, I’d have to eat thousands more calories than I burn. That would throw my macros out of balance, compromise my body composition, and make it impossible to sustain the physique and energy levels I’ve built. Supplements allow me to separate the two — precision control of fuel on one side, and full-spectrum nourishment on the other.
The goal here isn’t fixing problems. It’s prevention. Everything I do in health is based on that principle. I don’t wait for deficiencies, decline or disease to show up. I make sure the conditions for those things never arise. That’s why I rarely get sick, why my recovery stays sharp, why my biomarkers look years younger than the calendar says. Supplements, for me, aren’t a backup plan — they’re the foundation of resilience.
This isn’t a casual hobby. Over years of research, trial, bloodwork and refinement, I’ve built a stack that runs over 100 different compounds a day. Some people will find that extreme. I see it as obvious: if you can feed your body every tool it needs to maintain energy, heal faster, build muscle, protect the brain, and slow the mechanisms of aging — why wouldn’t you?
Of course, a stack this size takes discipline. I’ve got it dialled in so it costs me around 90 minutes a month to organise, with an outlay of about $300. That buys me clarity of mind, strength of body, immune stability, and the confidence that I’m not leaving my future up to luck. I don’t use conventional healthcare to treat issues — I use it for data. Bloodwork, organ scans, diagnostics. The rest I handle myself by staying ahead of the curve. I don’t touch pharmaceuticals. Not even ibuprofen. If something’s off, I look at my stress, my sleep, my training load, my nutrition and my stack.
What you’ll see below isn’t random. It’s structured by purpose — anti-aging, cardiovascular, methylation, brain health, immune function, detoxification and more. Each compound has a reason to be there, a mechanism that supports one part of the system and stacks synergistically with the rest. The supplement industry is full of hype, but I’m not interested in magic bullets. I’m interested in building a field of resilience across the entire body so that nothing slips through the cracks.
This page isn’t about telling you what to take. It’s about showing you what’s possible when you approach supplementation deliberately, with prevention as the driver. It’s aspirational, yes — but it’s also real. This is the backbone of how I stay young, strong and coherent in a world that’s pulling the other way.
Adaptogens
Adaptogens are the nervous system stabilisers. They buffer stress, balance cortisol, and keep the HPA axis resilient so the body can adapt instead of burn out.
- Ashwagandha – Reduces cortisol, supports thyroid and testosterone balance, improves sleep and recovery.
- Panax Ginseng –Used for centuries to boost stamina, sharpen cognition, and strengthen immunity, benefits for energy regulation and stress resilience.
- Rhodiola Rosea – Proven to enhance resilience under stress, boost mood, and sharpen cognitive performance.
- Mushroom Extracts (Chaga, Lion’s Mane, Reishi, Cordyceps) – A synergistic blend for immune modulation, cognitive performance, and energy balance. Supports neurogenesis, gut health, and resilience against stress.
Anti Aging & Longevity
The goal here is simple: slow cellular decay, support repair, and keep the system youthful for as long as possible. These compounds target inflammation, oxidative stress, and senescent cell build-up — the drivers of biological aging.
- Alpha Lipoic Acid (ALA) – Universal antioxidant that recycles vitamins C & E and glutathione, while supporting mitochondrial energy.
- Astragalus – Adaptogenic herb that supports immune function and may activate telomerase, protecting chromosome ends and extending cellular lifespan.
- Beef liver (desiccated) – Dense micronutrient insurance (A, B12, folate, copper) for energy, blood, and tissue repair.
- Broccoli Seed Extract (sulforaphane) – Switches on Nrf2 detox/antioxidant pathways; supports cellular clean-up and longevity signalling.
- Calcium AKG – Extends healthspan in animal studies by improving mitochondrial energy and reducing age-related inflammation.
- Creatine – Prevents muscle loss, boosts brain energy metabolism, and supports skin health — one of the most researched longevity compounds.
- Fisetin – Plant flavonoid with senolytic activity; helps clear out damaged senescent cells that drive inflammation and aging.
- Glucosamine Sulphate – Joint support with emerging evidence for lifespan extension by lowering systemic inflammation.
- Gotu Kola – Traditional longevity herb; supports cognition, vascular health, and collagen synthesis.
- Green Tea Extract – Rich in catechins like EGCG, which reduce oxidative stress and support metabolic health.
- Glycine – Key amino acid for collagen, glutathione production, and healthy sleep; balances excess methionine from protein intake.
- Gynostemma (Jiaogulan) – Potent AMPK activator, balances blood sugar, and traditionally called “Southern Ginseng” for its anti-aging reputation.
- Hyaluronic Acid – Hydrates tissues and may improve skin elasticity; enhances delivery of other nutrients.
- L-Theanine – Calms the nervous system while protecting neurons against stress and excitotoxicity.
- N-Acetyl Cysteine (NAC) – Precursor to glutathione, the body’s master antioxidant, crucial for detoxification and anti-aging.
- Niacinamide (B3) – Protects DNA, supports mitochondrial function, and replenishes NAD+ pathways.
- NMN – Direct NAD+ precursor, vital for mitochondrial energy and DNA repair, both of which decline with age.
- Quercetin – Anti-inflammatory flavonoid that reduces oxidative stress and works synergistically with fisetin as a senolytic.
- Resveratrol – Activates sirtuins, enhances mitochondrial function, and mimics some effects of caloric restriction.
- Selenium – Essential mineral for antioxidant enzymes and thyroid health; protects against DNA damage.
- Taurine – Longevity amino acid that supports cardiovascular health, nervous system balance, and mitochondrial resilience.
- Vitamin D3 + K2 – Regulates calcium placement (bones, not arteries) while supporting immunity, mood, and longevity.
- Wheatgerm – Fresh, high quality natural spermidine source; promotes autophagy and cardiovascular protection.
Antioxidant Defence
This is a stack to neutralise free radicals, lower systemic inflammation, and slow the cellular wear-and-tear that drives aging and disease.
- Acai Extract – Loaded with anthocyanins and polyphenols that fight oxidative stress. Supports vascular health, brain function, and overall cellular protection.
- Astaxanthin – One of the strongest natural antioxidants, supports skin health, endurance, and cardiovascular protection.
- Camu Camu powder – Extremely rich source of vitamin C, boosting immunity and collagen production.
- Curcumin (with Bioperine) – Potent anti-inflammatory, enhances joint health and brain resilience; Bioperine boosts absorption.
- Lemon Peel Extract – Packed with vitamin C, D-limonene, and hesperidin to activate AMPK. Enhances circulation, immune defense, and metabolic health.
- Luteolin – Neuroprotective flavonoid that supports cognition, reduces oxidative stress, and may even slow greying of hair.
- Lycopene – Found in tomatoes and watermelon, protects cardiovascular health and reduces risk of certain cancers.
- Vitamin C (Ascorbic Acid) – Classic antioxidant, supports immunity, skin, and tissue repair.
- Vitamin E – a fat-soluble antioxidant that protects cells from oxidative damage, supports skin health, and promotes a strong immune system.
- Ubiquinol – a bioavailable form of CoQ10, ubiquinol is a powerful antioxidant that supports mitochondrial energy production and cardiovascular health.
- Zeaxanthin/Lutein – Carotenoids concentrated in the retina; filter harmful blue light, reduce oxidative damage in the eyes, and lower risk of macular degeneration.
Brain & Cognitive Function
Keeping the brain sharp is just as important as keeping the body strong. These compounds support neurotransmitter balance, membrane integrity, circulation, and mitochondrial energy — the foundations of cognition, focus, and long-term resilience.
- Agmatine Sulphate – A metabolite of arginine that modulates neurotransmitter systems, enhances mood, and supports resilience to stress.
- Choline + Inositol – Essential cofactors for acetylcholine production and phospholipid synthesis, critical for memory, focus, and healthy brain cell membranes.
- Ginkgo Biloba – Improves cerebral circulation and oxygen delivery to the brain, enhancing memory, cognition, and protection against age-related decline.
- Magnesium Threonate – The only form of magnesium proven to cross the blood–brain barrier, supporting learning, memory, and synaptic plasticity.
- Methylene Blue – A mitochondrial enhancer and neuroprotective compound, supporting energy metabolism in neurons and improving cognitive clarity.
- Phosphatidylcholine – A key building block of cell membranes that also supports liver detoxification and acetylcholine signalling.
- Phosphatidylserine – Promotes neuronal membrane fluidity, reduces cortisol, and supports learning and memory consolidation.
- Uridine Monophosphate – A nucleotide that promotes synaptic formation, myelin synthesis, and long-term brain health.
- DMAE – Supports acetylcholine synthesis, improves attention, and has mood-stabilising effects with potential anti-aging benefits for the brain.
Cardiovascular Health
Keep the pipes clean and elastic, the pump efficient, and the blood chemistry sane. This stack targets endothelial function, blood pressure, clotting risk, lipid balance and cardiac mitochondrial output.
- Bergamot Fruit Extract – Known for lowering LDL cholesterol and balancing blood lipids. Also provides polyphenols that protect mitochondria and support brain energy metabolism.
- Holy Basil (Tulsi) – Adaptogenic herb that lowers stress-induced blood pressure and supports endothelial health.
- Nattokinase – Breaks down fibrin to reduce clot risk and keep arteries clear and elastic.
- Olive Leaf Extract – Oleuropein to lower BP, reduce arterial stiffness, and improve lipid profiles.
- Omega-3 (EPA/DHA) – Anti-inflammatory fats that drop triglycerides, stabilise rhythm, and protect vessels.
- Pomegranate Extract – Polyphenols that boost nitric oxide for better blood flow and arterial health.
- Red Yeast Rice (with CoQ10) – Natural statin effect to lower LDL; paired CoQ10 protects mitochondrial energy.
- Serrapeptase – Proteolytic enzyme that clears inflammatory debris and supports smooth circulation.
- Ubiquinol – Active CoQ10 to restore mitochondrial output and improve endothelial function under load.
Detoxification & Liver Support
With such a high intake of supplements and the inevitable exposure to environmental toxins, keeping the liver and detox pathways running smoothly is non-negotiable. These compounds protect, repair, and optimise the body’s natural cleansing systems.
- Bromelain – Digestive enzyme from pineapple that aids protein breakdown and reduces inflammation without the sugar load of the fruit.
- Chlorella – Chlorophyll-rich algae that binds heavy metals and toxins. Also delivers vitamins, minerals, and protein while supporting gut and immune health.
- Glutathione – The body’s master antioxidant, essential for neutralising toxins and supporting cellular detoxification.
- Milk Thistle Extract – Rich in silymarin, shown to protect and regenerate liver cells, reduce oxidative stress, and support recovery from fatty liver or toxin exposure.
- Molybdenum – Trace mineral critical for the SUOX enzyme, allowing proper metabolism of sulphur-rich foods like eggs and broccoli.
- Mullein Leaf – Traditionally used to cleanse and protect the lungs, particularly valuable for smokers or those in polluted environments.
- Sea Moss Extract – Mineral-dense seaweed with 90+ trace elements. Aids thyroid function, strengthens connective tissue, and nourishes the microbiome.
- TUDCA – A bile acid derivative that supports liver detox, protects against cholestasis, and improves cellular resilience.
Hormonal Support
Maintaining stable hormone levels is key to energy, strength, mood, and long-term resilience. These compounds naturally support testosterone production and overall endocrine health without the volatility of synthetic approaches.
- Boron – Supports testosterone bioavailability and helps regulate estrogen balance.
- Cistanche Extract – Traditional Chinese herb that supports vitality, libido, and androgen regulation.
- D-Aspartic Acid – Signals the testes to increase testosterone production in men with low baseline levels.
- Fadogia Agrestis – West African herb thought to stimulate luteinizing hormone and promote natural testosterone output.
- Pine Pollen – A natural tonic containing plant sterols, amino acids, and trace minerals. Mild androgenic support, balances energy, and nourishes endocrine function.
- Pregnenolone – Master precursor hormone from which testosterone and other steroid hormones are synthesised.
- Tongkat Ali – Southeast Asian root shown to enhance free testosterone, reduce cortisol, and improve vitality.
Immune Support
A resilient immune system is the foundation of health and long-term vitality. These compounds support cellular defences, regulate inflammation, and strengthen the body’s natural surveillance systems.
- Arachidonic Acid – An omega-6 fatty acid found in breast milk and cell membranes; supports immune signalling, recovery, and adaptive response.
- Copper – Works in tandem with zinc to maintain immune balance; essential for red blood cell formation, nerve health, and antioxidant defence.
- Potassium Iodide – Provides iodine for thyroid function and immune system regulation; supports cellular surveillance against abnormal growth.
- Zinc – Critical for immune cell development, wound healing, DNA synthesis, and overall resistance to infection.
Methylation & Metabolism
These compounds keep the cellular engines running clean—driving energy production, methylation balance, and nutrient metabolism. They’re also my insurance policy against my personal genetic weak spot, MTHFR.
- Biotin (B7) – Coenzyme for carb, fat, and protein metabolism; supports hair, skin, nails, and nervous system.
- L-5-MTHF (Folate, B9) – Active folate form bypassing MTHFR mutations, crucial for methylation and DNA repair.
- L-Lysine – Converts fatty acids into energy, aids calcium absorption, and strengthens connective tissue.
- Methylcobalamin (B12) – Bioavailable B12 supporting red blood cells, nervous system, and methylation cycles.
- Pyroxidine 5-Phosphate (B6) – Active B6 required for amino acid metabolism, neurotransmitters, and methyl donors.
- Riboflavin 5-Phosphate (B2) – Essential for energy metabolism and helps process homocysteine when MTHFR is sluggish.
- Sulbutiamine (B1 derivative) – Highly bioavailable thiamine analogue that crosses into the brain, supporting fatigue resistance and cognitive metabolism.
Nootropics
As a classic ADHD (as you can probably tell from my deep dives into various topics!) I do enjoy nootropics and use them to enhance my work as and when required. I don’t class them as daily longevity supplements, but more as tools to be used when I really want to be on top of my game. I make my own capsules from raw powder ingredients in batches of 100 at a time. I would take two of these capsules to give me 3-4 hours of enhanced productivity.
- Alpha GPC 150mg – increases acetylcholine levels in the brain
- Noopept 10mg – Neuroprotective, increases BDNF
- Rhodiola Rosea 100mg – Increases dopamine
- L-Theanine 50mg – Increases alpha brain waves
- Vinpocetine 10mg – Increase cerebral bloodflow
- Aniracetam 200mg – anxiolytic nootropic
- Oxiracetam 200mg – focus nootropic
- Theacrine 25mg – a caffeine like substance
- Coluracetam 20mg – increases choline uptake
- Emoxypine Succinate 50mg – neuroprotective & antioxidant
- Phenylpiracetam 50mg – increases hippocampal acetylcholine release
Sleep & Recovery
Deep, restorative sleep is the cornerstone of recovery, hormone balance, and cellular repair. These compounds help relax the nervous system, regulate circadian rhythm, and improve sleep quality so the body can do its overnight work.
- Apigenin – A flavonoid found in chamomile and other plants, reduces anxiety, lowers cortisol, and extends sleep duration by binding to GABA receptors.
- Glycine – Improves sleep latency and quality by lowering core body temperature, supporting neurotransmitter, collagen synthesis and detox pathways.
- Magnesium Glycinate – Highly bioavailable magnesium bound to glycine, calming the nervous system and reducing nighttime muscle tension for deeper sleep.
- Melatonin – The body’s master sleep hormone, synchronising circadian rhythm and enhancing REM cycles; especially useful when travelling or under stress.
Potential new supplements for consideration
Anything that catches my interest goes here. If its afordable I get hold of some and test it out. If it works it goes in the long term stack.
- Urolithin A: Derived from ellagitannins, it enhances mitochondrial function by promoting mitophagy and is linked to improved cellular health and longevity.
- Acetyl L Carnitine: This amino acid derivative boosts energy metabolism, supports brain function, and may help combat age-related cognitive decline.
- Forskolin Extract: This amino acid derivative boosts energy metabolism, supports brain function, and may help combat age-related cognitive decline.
- Phenylalanine: This amino acid derivative boosts energy metabolism, supports brain function, and may help combat age-related cognitive decline.
- Shilajit: This amino acid derivative boosts energy metabolism, supports brain function, and may help combat age-related cognitive decline.
- Pterostilbene: A naturally occurring compound found primarily in blueberries and grapes, and it belongs to the stilbene family, which also includes resveratrol. It has garnered attention for its potential health benefits, particularly in the context of aging and overall wellness.
- Hesperidin: A citrus flavonoid that supports vascular health and improves circulation while activating AMPK
- Pyrroloquinoline Quinone (PQQ): Promotes mitochondrial biogenesis and cognitive health.
- Calcium D-Glucarate: Regulates estrogen metabolism
- Carnosine: A naturally occurring dipeptide, offers potent antioxidant properties to neutralise harmful free radicals, it helps maintain cellular integrity, promoting overall health and longevity. Moreover, its presence in muscle tissues contributes to improved exercise performance and recovery.
- Arginine Alpha Keto Glutarate: Potentially better value for money than it’s calcium-based equivalent
- Sodium Butyrate: Lines the gut wall to allow it to heal
- Red clover extract: Rich in isoflavones that act as natural phytoestrogens, supporting hormone balance, bone density, and cardiovascular health.