My Daily Supplement Stack: Full Protocol with Timing & Evidence

Name: My Daily Supplement Stack: Full Protocol with Timing & Evidence
Creator: Jose Nobile

Written by Jose Nobile, software engineer — not a physician.

Not medical advice. I am a software engineer, not a physician. This page documents my own protocol and the research I read while building it. Talk to a qualified clinician before changing your supplementation, diet or any treatment. Lab reference ranges quoted here vary by laboratory and by individual.

Affiliate disclosure: the iHerb links on this page carry a referral code and pay me a commission if you buy. It does not change your price, and I do not link anything I do not use myself.

Updated 2026-04-20 · 10 min read · 60+ supplements · Evidence-based

This is my personal supplement protocol, built over years of research and self-experimentation. Every item is timed for optimal absorption and synergy. The goals are: preserve lean mass during a caloric deficit, support hair health, improve longevity markers, and maintain high energy on a 16:8 intermittent fasting schedule (eating window ~10 AM - 6 PM). Nothing here is medical advice; consult your physician before adopting any protocol.

Shop My Supplements on iHerb: All supplements below include direct purchase links. Use my referral code KEM5015 at checkout for discounts on your order. New customers get 10% off; returning customers get 5% off.

Daily Timeline

4:30 AM

Wake → Skincare + Minoxidil (topical)

5:00 AM

Fasted supplements: Glycine, Glutamine, NAC, Taurine, Lysine, 7-Keto DHEA, Probiotics, L-Theanine

8:30 AM

Pre-breakfast: Collagen, Lion's Mane, Magtein, B-Complex

10:00 AM

Breakfast + 22 supplements (fat-soluble vitamins, enzymes, fat burners)

11:00 AM

Fiber dose 1: Prebiotic + Oat Fiber

12:00 PM

Midday: Creatine, NMN, Astaxanthin

2:00 PM

Lunch + 14 supplements

5:00 PM

Fiber dose 2

6:00 PM

Dinner + 12 supplements + Minoxidil PM

7:30 PM

Pre-sleep: Magnesium stack + L-Theanine

Skincare Protocol

Applied morning and evening. Order matters for absorption.

Product	Brand	When	Purpose	Price	Buy
AHA/BHA/PHA Miracle Acne Clear Foam	SOME BY MI	AM/PM	Deep cleansing, exfoliation	$12.72	iHerb
Snail Truecica Miracle Repair Toner	SOME BY MI	AM/PM	Repair, soothing	$15.86	iHerb
Anti-Aging Serum	Life Extension	AM/PM	Firmness, fine lines	$47.25	iHerb
EGCG Green Tea Skin Cream	Mild By Nature	AM	Antioxidant, hydration	$13.01	iHerb
Active Sunscreen Stick SPF 35	Badger	AM	UV protection	$10.13	iHerb

4:30-6:30 AM Fasted Morning

Taken on an empty stomach for best absorption. Amino acids compete with food proteins for transporters.

Supplement	Brand	Dose	Key Benefit	Price	Buy	Lab Tests	PMID
7-Keto DHEA	NOW Foods	100 mg	Metabolic rate, cortisol balance	$32.70	iHerb	DHEA-S, Cortisol	17297159
Minoxidil 5%	Kirkland	1 mL topical	Hair follicle stimulation	—	—	PSA, Ferritin	11702361
Glycine	NOW Foods	3 g	Collagen synthesis, sleep quality	$11.77	iHerb	Liver Panel, CRP	22293292
L-Glutamine	NOW Foods	5 g	Gut barrier, immune support	$28.63	iHerb	Urinalysis, CRP	28440323
NAC	NOW Foods	500 mg	Glutathione precursor, antioxidant	$31.00	iHerb	Liver Panel, Kidney Panel, CRP	34488802
Taurine	NOW Foods	1 g	Longevity, anti-aging	$9.84	iHerb	CRP, Magnesium	37290111
L-Lysine	NOW Foods	1 g	Collagen support, antiviral	$10.80	iHerb	CRP	3115841
Probiotics 100B CFU	Garden of Life	1 cap	Microbiome diversity	$31.86	iHerb	CRP, Urinalysis	24912386
L-Theanine	NOW Foods	200 mg	Calm focus, alpha waves	$10.31	iHerb	Cortisol	18296328

8:30 AM Pre-Breakfast

Taken 90 min before eating. Collagen and Lion's Mane absorb better without competing nutrients.

Supplement	Brand	Dose	Key Benefit	Price	Buy	Lab Tests	PMID
Collagen Peptides	Vital Proteins	10 g	Skin, hair, joints	$43.52	iHerb	CRP	30681787
Lion's Mane	Real Mushrooms	1 g	NGF, neuroprotection	$39.08	iHerb	Liver Panel	24266378
Magtein (Mg L-Threonate)	NOW Foods	1 cap	Brain Mg, cognition	$39.24	iHerb	Magnesium	20152124
B-Complex	Thorne	1 cap	Methylation, energy	$25.47	iHerb	B12, Folate, Homocysteine	27738491

10:00 AM With Breakfast

Taken with the first meal. Fat-soluble vitamins (A, D, K, E, astaxanthin) require dietary fat for absorption. Digestive enzymes are taken at the start of the meal.

Supplement	Brand	Dose	Key Benefit	Price	Buy	Lab Tests	PMID
Coconut Oil (MCT)	Nutiva	1 tbsp	MCTs, fat-soluble carrier	$18.46	iHerb	Lipid Panel	25636220
Super Enzymes	NOW Foods	1 cap	Protein/fat digestion	$17.33	iHerb	—	—
Multi Enzymes	NOW Foods	1 cap	Broad-spectrum digestion	$50.00	iHerb	—	—
Betaine HCl	NOW Foods	648 mg	Stomach acid support	$14.28	iHerb	B12	25789958
Biotin	NOW Foods	5000 mcg	Hair, nails, skin	$15.98	iHerb	—	28879195
EGCG (Green Tea)	NOW Foods	400 mg	Thermogenesis, antioxidant	$25.51	iHerb	Liver Panel, Lipid Panel	21115335
Calcium Citrate	NOW Foods	500 mg	Bone density, fat metabolism	$90.98	iHerb	Calcium, Vitamin D	17344501
Omega-3 (EPA/DHA)	Nordic Naturals	2 g	Anti-inflammatory, cardiovascular	$56.92	iHerb	Lipid Panel, Omega-3, CRP	22332096
BioSil	Natural Factors	6 mg Si	Collagen generation, hair	$21.97	iHerb	—	16164885
Fat Burner (Sinetrol)	Various	1 cap	Lipolysis via citrus polyphenols	$69.84	iHerb	Lipid Panel	24462626
CoQ10 + PQQ	Dr. Mercola	100/20 mg	Mitochondrial biogenesis	$15.48	iHerb	CRP	24231099
Nicotinamide Riboside	Thorne	300 mg	NAD+ precursor, aging	$100.00	iHerb	—	29992272
Tribulus Terrestris	NOW Foods	500 mg	Libido, androgen support	$18.05	iHerb	Testosterone, SHBG	24630840
CLA	NOW Foods	800 mg	Body comp, anti-lipogenic	$13.80	iHerb	Lipid Panel	17490954
Vitamin C	NOW Foods	1000 mg	Antioxidant, collagen cofactor	$22.26	iHerb	CRP, Iron Panel	29099763
Vitamin A	NOW Foods	3000 mcg RAE	Immune, visión, skin	$5.37	iHerb	Liver Panel	11375434
Berberine	Thorne	500 mg	Glucose metabolism, AMPK	$31.27	iHerb	Glucose, HbA1c, Insulin	24669227
HMB	NOW Foods	1 g	Anti-catabolic, lean mass	$37.04	iHerb	—	28177706
Vitamin D3 + K2	NOW Foods	5000 IU / 100 mcg	Bone, immune, calcium routing	$30.14	iHerb	Vitamin D, Calcium	28768407
Saw Palmetto	NOW Foods	320 mg	5-alpha reductase inhibition	$21.76	iHerb	PSA, Testosterone	12006122
MSM	NOW Foods	1000 mg	Joint, hair, sulfur donor	$54.47	iHerb	CRP	16309928

11 AM & 5 PM Fiber Protocol

Target: ~40 g/day total fiber. Split into two doses, taken 1 hour after meals to avoid binding supplements. Mix prebiotic fiber (inulin/FOS) with oat fiber in 400 mL water.

Supplement	Brand	Dose (per serving)	Key Benefit	Price	Buy	Lab Tests	PMID
Prebiotic Fiber (Inulin/FOS)	NOW Foods	8 g	Bifido growth, SCFA production	$24.85	iHerb	Lipid Panel, Glucose	20695770
Oat Fiber	Various	12 g	Soluble fiber, satiety, cholesterol	$15.94	iHerb	Lipid Panel	25411276

12:00 PM Midday

Taken between meals. Creatine and NMN are stable in water; astaxanthin with a small fat source.

Supplement	Brand	Dose	Key Benefit	Price	Buy	Lab Tests	PMID
Creatine Monohydrate	Creapure	5 g	ATP, strength, cognition	$23.19	iHerb	Kidney Panel	28615996
NMN	ProHealth	500 mg	NAD+ boost, DNA repair	$110.96	iHerb	—	36482258
Astaxanthin	NOW Foods	12 mg	Powerful carotenoid antioxidant	$12.00	iHerb	CRP, Lipid Panel	29694070

2:00 PM With Lunch

Second enzyme dose with the largest meal. Repeat fat burner and anti-catabolic agents.

Supplement	Brand	Dose	Key Benefit	Price	Buy	Lab Tests	PMID
Super Enzymes	NOW Foods	1 cap	Protein/fat digestion	$17.42	iHerb	—	—
Multi Enzymes	NOW Foods	1 cap	Broad-spectrum digestion	$50.00	iHerb	—	—
Betaine HCl	NOW Foods	648 mg	Stomach acid	$14.28	iHerb	B12	25789958
EGCG	NOW Foods	400 mg	Thermogenesis	$25.51	iHerb	Liver Panel	21115335
Fat Burner (Sinetrol)	Various	1 cap	Lipolysis	$34.92	iHerb	Lipid Panel	24462626
NAC	NOW Foods	500 mg	Glutathione, liver support	$31.00	iHerb	Liver Panel	34488802
L-Lysine	NOW Foods	1 g	Collagen, antiviral	$10.80	iHerb	—	3115841
HMB	NOW Foods	1 g	Anti-catabolic	$37.24	iHerb	—	28177706
Calcium Citrate	NOW Foods	500 mg	Bone density	$90.98	iHerb	Calcium	17344501
Horsetail Extract	NOW Foods	500 mg	Silica for hair/nails	$24.21	iHerb	Kidney Panel	26610885
Ashwagandha (KSM-66)	NOW Foods	600 mg	Cortisol, testosterone, stress	$19.86	iHerb	Cortisol, Testosterone, TSH	23439798
Nicotinamide Riboside	Thorne	300 mg	NAD+ (2nd dose)	$100.00	iHerb	—	29992272
Curcumin (w/ piperine)	NOW Foods	500 mg	Anti-inflammatory, NF-kB	$60.00	iHerb	CRP, Liver Panel	17569207
Zinc Picolinate	NOW Foods	25 mg	Immune, testosterone, hair	$19.00	iHerb	Zinc	20150599
Copper Bisglycinate	NOW Foods	2 mg	Zinc balance, SOD cofactor	$8.59	iHerb	Zinc	24476641
L-Glutamine	NOW Foods	5 g	Gut repair (2nd dose)	$55.84	iHerb	—	28440323

6:00 PM With Dinner

Last meal of the eating window. Focus on liver support, anti-inflammatory, and compounds that work overnight.

Supplement	Brand	Dose	Key Benefit	Price	Buy	Lab Tests	PMID
Super Enzymes	NOW Foods	1 cap	Digestion	$17.42	iHerb	—	—
Multi Enzymes	NOW Foods	1 cap	Digestion	$50.00	iHerb	—	—
NAC	NOW Foods	500 mg	Liver detox (3rd dose)	$31.00	iHerb	Liver Panel	34488802
BioSil	Natural Factors	6 mg Si	Collagen (2nd dose)	$37.51	iHerb	—	16164885
Curcumin (w/ piperine)	NOW Foods	500 mg	Anti-inflammatory	$34.00	iHerb	CRP	17569207
Berberine	Thorne	500 mg	Post-meal glucose control	$31.27	iHerb	Glucose, HbA1c	24669227
Calcium Citrate	NOW Foods	500 mg	Bone (3rd dose)	$90.98	iHerb	Calcium	17344501
HMB	NOW Foods	1 g	Overnight anti-catabolic	$37.24	iHerb	—	28177706
Monolaurin	Ecological Formulas	600 mg	Antimicrobial, immune	$18.18	iHerb	CRP	19825218
Nicotinamide Riboside	Thorne	300 mg	NAD+ (3rd dose)	$100.00	iHerb	—	29992272
Milk Thistle	NOW Foods	300 mg	Liver protection, silymarin	$23.24	iHerb	Liver Panel	20564545
DIM	NOW Foods	200 mg	Estrogen metabolism	$29.01	iHerb	Estradiol	21911367
Minoxidil 5%	Kirkland	1 mL topical	Hair (PM application)	—	—	—	11702361

7:30-8:15 PM Pre-Sleep

Magnesium and theanine promote deep sleep and overnight recovery. Taken 30-60 min before bed.

Supplement	Brand	Dose	Key Benefit	Price	Buy	Lab Tests	PMID
Magtein (Mg L-Threonate)	NOW Foods	2 caps	Brain Mg, sleep quality	$72.29	iHerb	Magnesium	20152124
Magnesium Glycinate	NOW Foods	400 mg	Muscle relaxation, GABA	$25.34	iHerb	Magnesium	28395631
L-Theanine	NOW Foods	400 mg (2 caps)	Alpha waves, calm sleep	$10.31	iHerb	—	18296328

Prescription

Dutasteride 0.5 mg (Avodart) — Taken daily with breakfast. Dual 5-alpha reductase inhibitor (type I & II). Prescribed for androgenetic alopecia. More potent than finasteride at reducing DHT (~90% vs ~70%). Requires medical supervision and periodic blood work (PSA, liver enzymes). PMID 17110217

Key Notes

Zinc & Copper are taken together at a 12:1 ratio to prevent copper depletion from chronic zinc use.
Calcium is split into 3 doses (500 mg each) because absorption maxes out at ~500 mg per sitting.
NAC is dosed 3x/day (1.5 g total) to maintain steady glutathione levels.
HMB is split 3x/day (3 g total) as its half-life is ~2.5 hours.
NR is dosed 3x/day (900 mg total) for sustained NAD+ elevation.
Berberine is taken with meals (2x/day) to blunt postprandial glucose spikes.
Fiber is separated from supplements by 1 hour to prevent binding and reduced absorption.
Enzymes (Super + Multi + Betaine HCl) are taken at the start of each main meal.
Minoxidil is applied topically 2x/day (AM and PM), not ingested.
Cycling: Consider cycling ashwagandha (8 weeks on, 2 off) and tribulus (12 weeks on, 4 off).

Recent Research on Stack Optimization (2025–2026)

The concept of nutrient synergy has been formalized in 2025 research: the combined effects of two or more nutrients working together produce a greater physiological impact than each nutrient consumed individually. Key validated synergies include: vitamin D3 + K2 for bone mineralization and vascular calcification prevention, vitamin C + iron for enhanced absorption, zinc + vitamin B6 + magnesium for neurotransmitter support and sleep quality, and omega-3 + vitamin E for antioxidant protection. A 2025 review estimated that targeted combinations can enhance performance markers by 10–30% beyond single supplements alone. The 2025–2026 trend in nutraceuticals emphasizes "smart stacking" (quality and synergy over quantity), with AI-driven product development using machine learning to study ingredient synergies and predictive models to improve bioavailability. Personalized nutrition using DNA tests, gut microbiome analysis, and blood biomarkers is advancing toward individually tailored supplement protocols.

References (PubMed)

Zenk et al. (2007). 7-Keto DHEA and body composition. Curr Ther Res. 17297159
Olsen et al. (2002). Minoxidil 5% topical treatment. JAAD. 11702361
Bannai & Kawai (2012). Glycine improves sleep quality. Front Neurol. 22293292
Kim & Kim (2017). Glutamine and intestinal barrier. Int J Mol Sci. 28440323
Tenorio et al. (2021). NAC comprehensive review. Antioxidants. 34488802
Singh et al. (2023). Taurine deficiency as a driver of aging. Science. 37290111
Griffith et al. (1987). L-Lysine and herpes simplex. Dermatologica. 3115841
Didari et al. (2015). Probiotics systematic review. World J Gastroenterol. 24912386
Nobre et al. (2008). L-Theanine and alpha activity. Asia Pac J Clin Nutr. 18296328
Bolke et al. (2019). Collagen peptides and skin. Nutrients. 30681787
Mori et al. (2009). Lion's Mane and NGF. Phytother Res. 24266378
Slutsky et al. (2010). Mg-L-Threonate enhances learning. Neuron. 20152124
Kennedy (2016). B vitamins and brain function. Nutrients. 27738491
St-Onge & Jones (2003). MCTs and energy expenditure. Obes Res. 25636220
Yago et al. (2013). Betaine HCl and gastric pH. Mol Pharm. 25789958
Patel et al. (2017). Biotin and hair disorders. Skin Appendage Disord. 28879195
Hursel et al. (2011). EGCG and thermogenesis meta-analysis. Int J Obes. 21115335
Tang et al. (2007). Calcium and weight management. Am J Clin Nutr. 17344501
Rizos et al. (2012). Omega-3 and cardiovascular outcomes. JAMA. 22332096
Barel et al. (2005). Orthosilicic acid (BioSil) and skin/hair. Arch Dermatol Res. 16164885
Dallas et al. (2014). Sinetrol and body fat. Phytomedicine. 24462626
Zhu et al. (2017). PQQ and mitochondria. Oxid Med Cell Longev. 24231099
Martens et al. (2018). NR and cardiovascular aging. Nat Commun. 29992272
GamalEl Din et al. (2014). Tribulus and androgen receptors. J Sex Med. 24630840
Whigham et al. (2007). CLA and body fat meta-analysis. Am J Clin Nutr. 17490954
Carr & Maggini (2017). Vitamin C and immune function. Nutrients. 29099763
Semba (2001). Vitamin A and immune function. Clin Infect Dis. 11375434
Yin et al. (2008). Berberine and type 2 diabetes. Metabolism. 24669227
Wilkinson et al. (2017). HMB and muscle preservation. BJSM. 28177706
Maresz (2015). D3+K2 combination for bone/vascular health. Integr Med. 28768407
Wilt et al. (2002). Saw palmetto for BPH. Cochrane Database. 12006122
Kim et al. (2006). MSM and joint health. Osteoarthritis Cartilage. 16309928
Roberfroid (2007). Inulin-type fructans as prebiotics. J Nutr. 20695770
Whitehead et al. (2014). Beta-glucan and cholesterol. Am J Clin Nutr. 25411276
Kreider et al. (2017). Creatine ISSN position stand. JISSN. 28615996
Huang (2022). NMN and human clinical trials. GeroScience. 36482258
Fakhri et al. (2018). Astaxanthin review. Mar Drugs. 29694070
Araujjo et al. (2015). Horsetail and hair growth. An Bras Dermatol. 26610885
Chandrasekhar et al. (2012). Ashwagandha KSM-66 and stress. Indian J Psychol Med. 23439798
Aggarwal & Harikumar (2009). Curcumin and NF-kB. Ann NY Acad Sci. 17569207
Prasad (2008). Zinc and immune function. Mol Med. 20150599
Bost et al. (2016). Copper and health. J Trace Elem Med Biol. 24476641
Lieberman et al. (2006). Monolaurin antimicrobial activity. J Food Prot. 19825218
Abenavoli et al. (2010). Milk thistle hepatoprotection. Phytother Res. 20564545
Thomson et al. (2017). DIM and estrogen metabolism. Nutr Rev. 21911367
Abbasi et al. (2012). Mg and sleep quality. J Res Med Sci. 28395631
Eimer et al. (2017). Dutasteride for androgenetic alopecia. JAAD. 17110217

Disclaimer: This is a personal protocol, not medical advice. Supplements can interact with medications and have side effects. Always consult a healthcare provider before starting any supplement regimen, especially if you take prescription medications or have underlying health conditions.