What I'm Taking: March 2026 Supplement Stack

I've been experimenting with supplements for years. It's easy to look at people like Bryan Johnson taking 100+ pills a day for his Blueprint protocol and feel overwhelmed. I didn't start there, and I'm not trying to do that.

I didn't just copy a massive blueprint overnight. I've slowly built this stack over years of trial and error. I introduce things one at a time, track my intake, and check my lab numbers to see what actually works for my body.

Here is my current stack as of March 2026. I've noted down the exact doses, quantities, and what I'm actually seeing from them.

The Daily Stack

I split my regimen between after-lunch and after-dinner doses.

After Lunch

  1. WOW Omega-3 Fish Oil 1000mg

    • Dose & Quantity: 2 capsules (2000mg total fish oil, yielding 1100mg EPA + 700mg DHA)
    • Duration: 3+ months
    • Notes: This has shown a direct improvement in my LDL values.

  2. Zincovit Multivitamin

    • Dose & Quantity: 1 tablet
    • Duration: 2+ months
    • Notes: Something I am yet to convince myself on. I'm waiting for my upcoming blood tests to confirm if it's doing anything.

  3. Carbamide Forte D3 + K2 MK7

    • Dose & Quantity: 2 tablets (plant-based/lichen)
    • Duration: 3+ months
    • Notes: My D3 is actually declining even while taking this. It seems my doses have been too low.

  4. Himalayan Organics Glucosamine + Chondroitin + MSM + Boswellia

    • Dose & Quantity: 3 capsules (first half of daily serving)
    • Duration: 1 week
    • Notes: Purely experimental based on my knee issue.

After Dinner

  1. Carbamide Forte Ashwagandha KSM-66 1500mg

    • Dose & Quantity: 1 capsule (1500mg equivalent)
    • Duration: Resumed recently (after a 3 month on, 1 month off cycle)
    • Notes: I just started cycling this again. I definitely feel a sense of calmness when I take it.

  2. Carbamide Forte Magnesium Glycinate

    • Dose & Quantity: 2 tablets (2408mg gross complex per serving)
    • Duration: 1+ year
    • Notes: I've been taking it for a year, but I'm still yet to confirm a good sleep impact.

  3. Himalayan Organics Glucosamine + Chondroitin + MSM + Boswellia

    • Dose & Quantity: 3 capsules (second half of my dose, 6 total a day)
    • Duration: 1 week
    • Notes: (See notes above - experimental for my knee issue.)

General Supplements

  1. Creatine Monohydrate

    • Dose & Quantity: 9g powder daily
    • Duration: 2 years
    • Notes: I do see a real improvement with my lifting in the gym.

  2. Whey Protein

    • Dose & Quantity: 25g powder daily
    • Duration: A decade
    • Notes: A standard staple I've taken for ten years to hit my protein goals.

Daily Intake

SupplementTimingDaily DoseNotesDuration
WOW Omega-3After Lunch2 caps (1.1g EPA, 0.7g DHA)Improved my LDL3+ months
ZincovitAfter Lunch1 tabletStill unconvinced2+ months
D3 + K2After Lunch2 tabletsD3 is still declining3+ months
Glucosamine ComplexLunch & Dinner6 caps totalKnee experiment1 week
Ashwagandha KSM-66After Dinner1 cap (1500mg)Sense of calmnessResumed
Magnesium GlycinateAfter Dinner2 tablets (2.4g)Yet to confirm sleep impact1+ year
Creatine MonohydrateAnytime9g powderLifting improvements2 years
Whey ProteinAnytime25g powderProtein staple10 years

Where it goes from here

Building this stack is an ongoing process. I'm constantly adding things, cutting them out, or tweaking doses based on what the data says.

The biggest game-changer lately hasn't actually been a new supplement—it's been AI. Being able to feed my raw medical reports into different models has completely changed the game. I can actually understand my biomarkers and how they all connect together, rather than just staring at the green and red numbers from my lab results and guessing.

Disclaimer: This is just a log of my personal routine. Supplementation is completely individual, so rely on your own bloodwork.