These supplements are meant to complement a healthy and balanced diet, not replace proper nutrition. A balanced diet should always be your foundation for good health. Quality of supplements, timing of intake, and interactions between different supplements can all impact their effectiveness.
The supplement stack may need adjustments based on your specific circumstances such as:
- Diet choices (e.g., vegan, vegetarian, or avoiding specific foods)
- Health conditions and medications
- Training goals and activity levels
- Age and gender
- Blood work results and known deficiencies
General Supplement Stack
| Supplement | Protocol | Breakdown | Good For |
|---|---|---|---|
| Protein Shake | Daily, split across meals | Full amino acid profile, ~2 g/kg body weight | Muscle growth, recovery |
| Curcumin | Daily, with a meal | 350 mg | Anti-inflammatory, joint health |
| Zinc-Histidine | Every 2nd day, after a meal | 25 mg Zinc, 25 mg L-Histidine, 0.5 mg Copper | Immunity, recovery, testosterone |
| Iodine (from Kelp) | Daily, with breakfast | 150 µg | Thyroid health |
| Creatine | Daily, anytime | 3 g | Strength, muscle mass, recovery |
| Astaxanthin | Daily, with a meal | 160 mg Oleoresin (8 mg Astaxanthin), 3 mg Manganese | Antioxidant, skin, eye health |
| Coenzyme Q10 | Daily, with a meal | 100 mg | Energy, cardiovascular health |
| Ashwagandha | Daily, in the evening | 400 mg Ashwagandha, 100 mg Vitamin C, 20 mg Withanolides | Stress, sleep, performance |
| Vitamin D3 + K2 | Every 3rd day, with breakfast | 5,000 IU Vitamin D3 (125 μg), 200 μg Vitamin K2 (~1,666 IU Vitamin D3 and 66 μg K2/day) | Bone health, immunity, calcium metabolism |
| Vitamin B Complex | Daily, with breakfast | Choline, Inositol, Betain, B1, B2, B3, B5, B6, B7, B9, B12 | Energy, metabolism, nerve health |
| Magnesium (Citrate) | Daily, in the evening | 300 mg | Muscle function, relaxation |
| Omega-3 | Daily, with a meal | 1200 mg EPA, 600 mg DHA | Heart, brain, anti-inflammatory |
| Vitamin E | Daily, with a meal | 60 mg | Antioxidant, cell protection |
| Nattokinase | Daily, with a meal | 2000 U (100 mg) | Cardiovascular health, circulation |
| Collagen | Daily, in the evening | 15-20 g | Skin, joint health, recovery |
Supplement Stack for pregnant women
| Supplement | Protocol | Breakdown | Good For |
|---|---|---|---|
| Protein Shake | Daily, split across meals | Full amino acid profile, ~2 g/kg body weight | Muscle growth, fetal development |
| Zinc-Histidine | Every 2nd day, after a meal | 25 mg Zinc, 25 mg L-Histidine, 0.5 mg Copper | Immunity, recovery |
| Iodine (from Kelp) | Daily, with breakfast | 150 µg | Thyroid health, fetal brain development |
| Iron | Daily, with food | 30 mg | Blood oxygen transport, fetal growth |
| Astaxanthin | Daily, with a meal | 160 mg Oleoresin (8 mg Astaxanthin), 3 mg Manganese | Antioxidant, skin health |
| Coenzyme Q10 | Daily, with a meal | 100 mg | Energy, cardiovascular health |
| Vitamin D3 + K2 | Every 3rd day, with breakfast | 5,000 IU Vitamin D3 (125 μg), 200 μg Vitamin K2 (~1,666 IU Vitamin D3 and 66 μg K2/day) | Bone health, immunity |
| Vitamin B Complex | Daily, with breakfast | Choline, Inositol, Betain, B1, B2, B3, B5, B6, B9 (600 µg), B12 (2.5 µg) | Energy, fetal development |
| Magnesium (Citrate) | Daily, in the evening | 500-600 mg | Muscle function, reducing cramps |
| Calcium | Daily, with meals | 1,200 mg | Bone health, fetal development |
| Omega-3 | Daily, with a meal | 1200 mg EPA, 600 mg DHA | Brain, eye, and fetal development |
| Vitamin E | Daily, with a meal | 60 mg | Antioxidant, cell protection |
| Collagen | Daily, in the evening | 15-20 g | Skin, joint health, recovery |
Key Differences to the general stack:
Supplements Removed
- Ashwagandha
- Likely unsafe during pregnancy due to potential uterine contractions. Good to remove.
- Curcumin
- May affect hormone levels and carry a mild risk of uterine stimulation. Good to remove.
- Creatine
- Not essential for pregnancy and lacks substantial research on safety. Good to remove.
- Nattokinase
- Nattokinase may increase the risk of bleeding, which could be problematic during pregnancy and delivery.
- Pregnancy naturally increases blood clotting to prevent excessive bleeding during labor, so additional blood-thinning effects may disrupt this balance.
Supplements Added/Increased
- B Vitamins
- Vitamin B9 / Folate (Methylfolate): Increase to at least 600 µg/day to support fetal development.
- Vitamin B12 (Methylcobalamin): Ensure at least 2.5 µg/day to support folate metabolism.
- Magnesium (500-600 mg/day)
- Increase for muscle function, reducing leg cramps, and supporting fetal development.
- Iron (30 mg/day)
- Essential for increased blood volume and oxygen transport. Ensure balanced intake to avoid constipation.
- Calcium (1,200 mg/day)
- Required for fetal bone development; dietary calcium may not suffice. Supplement necessary.
- Protein (1.5 g/kg per day)
- Already covered with the protein shake, ensure adequat intake.
- Excessively high protein intake (e.g., >100 g/day) has been linked to adverse outcomes such as increased risk of preterm delivery, while very low intake (<60 g/day) increases the risk of low birth weight. An optimal balance is crucial (Halldórsson et al., 2021 )
- Protein requirements are higher than previously recommended, with estimates suggesting 1.22 g/kg/day in early pregnancy and 1.52 g/kg/day in late pregnancy, which is significantly higher than the general recommendation of 0.88 g/kg/day (Stephens et al., 2015 )