What I Take and Why

A working list, not a recommendation.

This is what I take, when I take it, and the rationale behind each one. The list has changed many times over the years and will keep changing. Treat it as a snapshot of one person’s experiment, not as advice. I’m sharing it because the most useful thing I’ve found when building my own regimen has been other people’s actual lists, with reasons.

The principles I keep coming back to are efficiency, effectiveness, and simplicity. Every supplement on this list earns its place by doing one specific thing — supporting cellular energy, cognition, gut health, recovery, sleep — and the timing matters as much as the molecule. Most of these are spread across the day to match absorption windows and what they’re meant to do.

This post is not sponsored. I have no financial interest in any of these brands. They’re what I use because they’ve held up over years of testing, not because anyone paid me to mention them.

See how this 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.

The regimen targets a few specific systems: hydration, mitochondrial function, metabolism, cognitive support, gut health, and recovery. The point isn’t to take as many supplements as possible. It’s to take the right ones at the right times for what they’re meant to do.

Supplements are one piece. The other pieces — sleep, nutrition, exercise, stress management — matter more, and no stack will compensate for getting those wrong. But once those are in place, the right supplements at the right times noticeably move the dial on how I feel, focus, and recover.

If you’re building your own regimen, the rule that works for me is to question everything, test what works, and remove what doesn’t. Get blood work. Talk to a clinician who actually reads it. Tailor it to your specific situation rather than copying anyone else’s list, including this one.

Health isn’t something you arrive at. It’s something you keep practicing.

Changelog

03/31/2025

• Added Thorne Acetyl-L-Carnitine to enhance the longevity protocol.
• Replaced Thorne Omega-3 w/ CoQ10 with Thorne Advanced DHA and Thorne Heart Health. The separate supplements offer stronger benefits than the combined offering had.
• Replaced Thorne Melaton-3 with Pure Encapsulations Melatonin 20mg. The previous dosage wasn’t consistently adequate for me.
• Dropped Thorne Thyrocsin and Thorne Iron Bisglycinate. Recent blood work didn’t support continuing these.