Supplement Stack

We live in an age of infinite choices. Walk down any supplement aisle and you'll find promises of transformation in every bottle, energy that never fades, minds that stay sharp forever, bodies that resist the very passage of time. It's overwhelming, isn't it? The sheer volume of options, each backed by compelling marketing and testimonials that make everything sound essential.

Photo by Angel Sinigersky on Unsplash

But here's what I've learned after years of sifting through research, testing protocols, and watching what actually moves the needle: most supplementation fails not because the compounds don't work, but because we approach it backwards. We chase the latest trend instead of building on solid ground. We collect bottles instead of creating systems.

The stack you're about to see represents something different. Each supplement here earned its place not through marketing hype or wishful thinking, but through a rigorous scoring system I call the Evidence-Based Truth Claim Scale ETCS. Think of it as your North Star, a way to cut through the noise and focus on what science actually supports.

This is about understanding that true wellness comes from consistent, thoughtful choices compounded over time. Some of these you might already know well, like caffeine's reliable boost to focus and energy. Others, like lutein and zeaxanthin's protective effects on eye health, might surprise you with their robust research backing.

What matters isn't whether you take all these supplements. What matters is that when you do choose to supplement, you're building on evidence rather than hope. You're investing in your future self with the same care you'd use when choosing food for your family or books for your children.

The numbers don't lie, but they also don't tell the whole story. Behind each ETCS score is a deeper question: What does it mean to care for this one body, this one life, with both wisdom and intention?

Let's explore that question together.

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Ranked by ETCS score, from most evidence to least evidence. Each links to a post with more detail.

1. Caffeine - 85

2. Lutein and Zeaxanthin - 80

3. B-Complex - 79

4. Beta Glucan - 78

5. Turmeric Curcumin Phytosome Meriva - 78

6. L-Theanine - 78

7. Astaxanthin - 76

8. Aged Garlic Extract - 76

9. Ashwagandha Extract - 76

10. Coenzyme Q10 - 73

11. Resveratrol Complex - 70

12. Glucosamine + Chondroitin + MSM - 69

13. Glycine - 68

14. Magnesium L-Threonate - 60

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Molecules that have been in the stack, but are not currently:

1. Spirulina - 70

2. Gingko Biloba - 57

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This is a living document.

Science doesn't stand still, and neither should our approach to wellness. This stack represents my current understanding based on the best available evidence, but research evolves. New studies emerge. Better formulations are developed. Sometimes, what we thought we knew shifts in subtle but important ways.

That's why I treat this post as a living document. When my protocol changes, whether because new research changes the ETCS scores or because I discover a more effective approach, I'll update this ranking accordingly. The supplement world moves fast, and I try to move thoughtfully, always anchoring changes in evidence rather than trends.

I encourage you to bookmark this post and revisit it periodically. Think of it as your reliable compass in an unreliable industry. While social media fills with the supplement flavor of the month, this space will remain committed to what the science actually supports, updated with the kind of care you'd want for your own family's health decisions.

Your future self will thank you for taking the long view. The best investments in health aren't the dramatic ones that promise everything overnight, but the steady, evidence-backed choices that compound quietly over years.