Optimizing Health: My Daily Supplement Regimen for Energy, Longevity, and Well-Being

Modern life is chaotic. We juggle careers, relationships, fitness, and personal growth, all while trying to stay healthy and energetic. And yet, without our health, none of those pursuits mean much. Over time, I’ve refined a supplement regimen designed to support my physical and mental health, enhance longevity, and ensure that I’m functioning at my best every day.

My approach is rooted in a few key principles: efficiency, effectiveness, and simplicity. Every supplement in my routine has a role—whether it’s boosting supporting cellular energy, cognitive function, or metabolic health. I also aim to time my supplements strategically throughout the day to maximize absorption and effectiveness. Below, I’ll walk you through my current regimen and the rationale behind each supplement.

This post is not sponsored. I’m sharing what I take in hopes that it might help others building their own regimens out there. I have no financial interest in recommending these particular supplement brands, but do so because they’re who I use and trust from years of experience with them.

See how my regimen has changed over time in the changelog below.

Waking (~6 AM)

• Thorne Catalyte Electrolyte Powder — Boosts hydration and replenishes key electrolytes to support muscle function and energy levels.
• Thorne FloraMend Prime Probiotic — Helps balance and support a healthy gut microbiome, improving digestion and immune function.
• Thorne ResveraCel — Enhances NAD⁺ production and cellular energy, contributing to anti-aging benefits and overall vitality. 150mg Trans-Resveratrol, 250mg Quercetin Phytosome, 415mg Nicotinamide Riboside, and 85mg Betaine Anhydrous.
• Thorne Alpha-Lipoic Acid (300mg) — A potent antioxidant that supports glucose metabolism and protects cells from oxidative stress.
• Urolithin A (500mg) — Promotes mitophagy (the cleanup of damaged mitochondria) and improves mitochondrial health for enhanced energy production.
• Life Extension PQQ (20mg) — Boosts mitochondrial function and supports overall energy production at the cellular level.
• Thorne Acetyl-L-Carnitine (500mg) — Facilitates the transport of fatty acids into mitochondria, enhancing energy production and supporting cognitive function.

Morning (~8 AM)

• Thorne FiberMend — Provides dietary fiber to aid digestion and promote regularity.
• Thorne Creatine Powder (5mg) — Enhances muscle recovery by replenishing ATP stores and supporting strength and endurance.
• Thorne Whey Protein Isolate — Provides high-quality, fast-absorbing protein to promote muscle repair and satiety.
• Thorne Basic Nutrients 2/Day — Supplies essential vitamins and minerals needed for recovery and overall health.
• Thorne Advanced DHA (650mg DHA; 200mg EPA) — Delivers concentrated DHA for brain and cardiovascular health, supporting cognitive function and reducing inflammation.
• Thorne Collagen Plus — Offers collagen peptides to support skin, nail, and joint health while contributing to overall cellular support.
• Thorne Choline (420mg) — Supports brain function and cognitive health through enhanced neurotransmitter synthesis.

Midday (~1 PM w/ Meal)

• Thorne Buffered C Powder — Delivers vitamin C to boost immune function and improve nutrient absorption.
• Longevinex Advantage — Supplies resveratrol and potent antioxidants for longevity and cardiovascular support.
• Prescript-Assist Prebiotics & Probiotics — Enhances gut microbiome diversity and supports digestive health.

Afternoon (~3 PM)

• Thorne Stress Balance – A blend of adaptogens and nutrients that helps modulate your stress response and support adrenal health.
• Thorne Theanine – Promotes relaxation and mental calm, smoothing out any caffeine-induced jitters.

Evening (~5 PM)

• Thorne Berberine (1000mg) – Supports metabolic health and helps regulate blood sugar levels.
• Thorne Curcumin Phytosome (1000mg) – Provides potent anti-inflammatory support and helps maintain joint and overall cellular health.

Dinner (~7 PM w/ Meal)

• Thorne Basic Nutrients 2/Day (PM dose) – Provides essential vitamins and minerals for recovery and nighttime support.
• Thorne Potassium Citrate (99mg) – Supports muscle relaxation and helps maintain proper nerve function.
• Thorne D/K2 Liquid – Ensures optimal absorption of vitamin D and K2 to support bone and cardiovascular health.
• Thorne Heart Health Complex — Delivers targeted nutrients for cardiovascular support, promoting a healthy heart and vascular system.

Bedtime (~9 PM)

• Thorne Magnesium Bisglycinate Powder – Supports muscle relaxation, promotes restful sleep, and helps with restless legs.
• Pure Encapsulations Melatonin (20mg) – Helps regulate circadian rhythm and improve sleep quality.

Seneca reminds us, “Life is long if you know how to use it.” We don’t control how many years we get, but we do control how well we function in those years.

My regimen is built around science-backed supplements that address key areas of health: hydration, mitochondrial function, metabolism, cognitive support, gut health, and recovery. Obviously, it’s not about taking as many supplements as possible—it’s about taking the right ones at the right times to optimize performance and longevity.

Of course, supplements are just one piece of the health puzzle. I also prioritize nutrition, exercise, sleep, and mindfulness to maintain a balanced lifestyle. But, these supplements have played a critical role in helping me feel my best, stay focused, and support my long-term health.

Supplements are never a shortcut, and they won’t compensate for poor diet, lack of exercise, or bad sleep. But when used strategically, they can help optimize performance, clarity, and longevity.

If you’re building your own regimen, take the Stoic approach: Question everything. Test what works. Strip away what doesn’t. Do your research, consult with a healthcare provider, and tailor your regimen to your specific needs and goals. Health isn’t a destination—it’s a discipline, and an ongoing process of refinement and optimization.

Changelog

03/31/2025

• Added Thorne Acetyl-L-Carnitine to enhance my longevity protocol.
• Replaced Throne Omega-3 w/ CoQ10 with Thorne Advanced DHA and Throne Heart Health. These separate supplements offer stronger benefits than the single offering had.
• Replaced Throne Melaton-3 with Pure Pure Encapsulations Melatonin 20mg. I was not finding the previous dosage to be adequate to help me consistently.
• Dropped Throne Thyrocsin and Throne Iron Bisglycinate. I did not see a benefit for continuing these given recent blood work results.