April 17, 2025

Stacking Your Supplements: What Works, What Doesn’t?

If your shelf’s starting to look like a biohacker’s lab on a bender, it might be time to rethink the ‘more is more’ approach. Capsules, powders, gummies, elixirs of mysterious pond water—temptation is everywhere. But smart stacking isn’t about hoarding tubs and praying for gains. It’s about synergy, structure, and sometimes saying “no” to that shiny new biohack someone on TikTok swears changed their life.

Let’s break down how to actually stack your supplements—for performance, recovery, mood, energy, and real-world results. No fairy dust. No guru nonsense. Just science-backed synergy… with a sprinkle of sarcasm.

Stacking Doesn’t Mean Supplement Roulette

Stacking isn’t tossing three vaguely anabolic-sounding products into your cart and hoping they vibe. There’s actual bioscience behind it—think nutrient pathways, hormonal signalling, enzyme cofactors, absorption dynamics. You know, real stuff.

And despite what certain rebranded influencer collections want you to believe, stacking isn’t some revolutionary new concept. They didn’t just discover fire—they just slapped the word “stack” on their three-product lineup and assumed you'd confuse convenience for credibility. That’s not a strategy. That’s upselling, thinly veiled as optimisation.

The Fundamentals (Don’t Skip This Bit)

Before we get into what to take with what, let’s get brutally honest:

If your lifestyle is crap, your supplements are just expensive distractions.

You can’t out-stack four hours of sleep, zero protein, and a diet that’s 60% Uber Eats.

Start here:

Sleep (non-negotiable).
Resistance training (lift heavy, but lift smart).
Nutrient-dense food (if it grew, walked, or swam—you’re on the right track).
Stress management (emotional damage isn’t a pre-workout).

Synergy vs. Antergy: The Real Math Behind Your Stack

Synergy = 1 + 1 = 3
Some ingredients amplify each other—this is nutritional teamwork at its best.

Example: Fenugreek + Zinc + Vitamin D3 for testosterone support via the HPT axis.
(You’ll find all three in FUEL—our performance stack.) These three aren’t just tossed in together because they sound good. They work together to support natural testosterone production by targeting the HPT axis (Hypothalamic-Pituitary-Testicular axis):
Fenugreek: Helps reduce SHBG (sex hormone binding globulin), freeing up more active testosterone. It may also modulate insulin, indirectly influencing test levels.
Zinc: Crucial for LH (luteinizing hormone) release, which tells your testes to produce more testosterone. Zinc deficiency = testosterone tanking.
Vitamin D3: Functions like a hormone itself. It supports the hypothalamus and pituitary—top of the testosterone command chain.

Together? They reinforce each other's pathways. You’re not just pushing on one lever—you’re pulling all three with coordination.

Antergy = 1 + 1 = “What is this even doing?”
Sometimes, more isn’t better—it’s biochemical chaos. When ingredients clash, they compete for absorption, cancel out effects, or overload pathways.

Example: You’re stacking high-dose Tongkat Ali (e.g. 400mg) with Resveratrol, Quercetin, or even Berberine—and suddenly, your test-boosting stack turns into an antioxidant tug-of-war.

Why?

Tongkat Ali works partially by freeing up bound testosterone and reducing cortisol via enzyme modulation.
But polyphenols like Quercetin and Resveratrol inhibit some of those same enzymes (like 17β-HSD or aromatase).
Now you’ve got dueling effects—one trying to boost androgen activity, the other slowing it down in the name of “longevity.”

Moral: Don’t just pile on the hottest herbals. Think synergy. Know the pathways. You don’t need noise. You need results.

Cofactors: The Nutrients Behind the Nutrients

You can take the most “bioavailable” supplement on earth, but if you’re missing the foundational nutrients that make it work—congrats, you’ve just bought expensive piss. Cofactors are the supporting cast that activate, convert, and carry out the real work behind the scenes.

Some MVPs:

Magnesium – Vital for Vitamin D activation, testosterone, and 300+ enzymatic processes. (Suggested: 3 x caps/day of Magnesium Bisglycinate).
Vitamin D3 – Supports immunity, mood, bone health, and testosterone. (Suggested: Elevate D3, 1 x cap/day).
Zinc – Essential for enzyme function and hormonal signalling. (Suggested: 15–30 mg/day, or Irish Oyster Extract 4 x caps/day).
Boron – Enhances free testosterone and reduces SHBG. (Suggested: 3mg/day).
Fish Oil (Omega-3s) – Supports recovery, mood, and cellular health. (Suggested: 3 x softgels, twice daily of Wild Alaskan Sockeye Salmon Fish Oil).

Bottom line: Cofactors are the difference between “I took it” and “I felt it.”

Forms Matter (But Not Like You Think)

Buzzwords like “liposomal,” “methylated,” and “chelated” sound impressive, but they don’t always make for better stacking. Sometimes slower, less-absorbed forms are exactly what you want—for timing, synergy, or tolerability.

Example: Magnesium Oxide isn’t highly bioavailable on its own, but in sleep stacks like LUNA, it works alongside Bisglycinate to offer longer, sustained magnesium delivery overnight.

Stacking for the Gym

Whether you're chasing PBs or just trying to outlift your existential dread, your gym stack should support energy, focus, power, and recovery—without frying your nervous system or relying on regret-flavoured caffeine.

1. Pure Energy

Caffeine (150–200 mg) + L-Theanine (100–200 mg) – Smooth, focused energy.
Beta-Alanine (3.2–4 g) – Improves endurance and lactic acid buffering.
L-Citrulline (6 g) – For pump, blood flow, and nitric oxide support.
Lion’s Mane (1–2 x caps) – Mental clarity and focus without the crash.
Panax Ginseng (200–400 mg) – Adaptogenic support for energy, focus, and nervous system resilience.

Pair Lion’s Mane + L-Theanine for a clean, non-stim nootropic kick.

The Everyday Edge: Enter FUEL (coming soon)

Not every supplement needs to slap you in the face with 300 mg of caffeine. Some are built for consistency—not chaos. That’s where FUEL comes in.

It’s a no-nonsense performance stack that supports your energy systems, cognitive drive, hormonal balance, and recovery—every single day. Think of it as your engine tune-up, not a one-rep-max in a tub.

With creatine, adaptogens, hormone-supporting botanicals, and essential micronutrients, FUEL helps you perform better—without the crash.

What it’s great for:

Daily endurance without overstimulation.
Mitochondrial, hormonal, and cardiovascular support.
Physical and cognitive performance that actually lasts.

Pro tip: Stack FUEL with 1 x Elevate D3 for enhanced hormonal and immune support.

Stacking for Tailored Results: Smarter Combos, Better Outcomes

Stacking isn’t throwing capsules into a shaker and hoping for enlightenment. It’s strategic synergy—targeting energy, recovery, hormones, mood, and more.

Here’s how to do it right:

1. Energy & Focus

L-Tyrosine (500–1000 mg) + Rhodiola (200–400 mg) – Supports dopamine production and stress resilience for clean, dialled-in focus.
Creatine (5 g) + Shilajit + Ashwagandha + Liquorice (Shilajit blend) (large pea-sized amount) – Cellular energy, hormonal support, and adrenal balance to keep performance high without burnout.

Lion’s Mane (1 x cap) + Functional 4 Mushrooms (1 x cap) – Cognitive clarity, immune support, and neural regeneration—powered by nootropic and adaptogenic fungi.

2. Energy, Focus & Power

Elevate D3 (1 x cap) + Irish Oyster Extract (4 x caps) – Natural testosterone and mineral support to drive strength, vitality, and hormone health.
Lion’s Mane (1–2 x caps) – Mental clarity, neural regeneration, and focus—without overstimulation.
Creatine (5 g) – Increases power output, muscle hydration, and ATP regeneration for explosive performance.
(Optional: Acetyl-L-Carnitine) – Supports mitochondrial energy production and mental sharpness, especially during fasted or low-carb training.

3. Sport & Endurance

Electrolytes: Sodium (300–500 mg), Potassium (100–200 mg), Magnesium (100–200 mg) – Maintain hydration, nerve function, and muscular endurance during intense training.
Creatine (5 g) + Cordyceps (1000–1500 mg) – Boost cellular energy and oxygen utilisation for improved stamina and sustained output.
Ashwagandha (250–500 mg) + Fish Oil (3 x softgels twice daily of Wild Alaskan Sockeye Salmon Fish Oil) – Reduce inflammation, support joint health, and balance stress hormones for faster recovery and endurance.
Beetroot Powder (4–6 g) – Enhances nitric oxide production for better blood flow, oxygen delivery, and aerobic performance.
Functional 4 Mushrooms (1 x cap) – Adaptogenic immune and endurance support from a synergistic blend of performance-focused fungi.
(Bonus: PYRO – coming soon) – Targeted thermogenic and metabolic support to enhance fat oxidation and training intensity.

4. Everyday Life

Base stack: Elevate D3 (1 x cap), Magnesium Bisglycinate (3 x caps), Fish Oil (3 x softgels, twice daily of Wild Alaskan Sockeye Salmon Fish Oil), Probiotic (15ml) – Foundational support for mood, immunity, inflammation, digestion, and daily energy.
Upgrade: Shilajit + Ashwagandha + Liquorice (pea-sized) – Adaptogenic blend for hormone balance, resilience to stress, and steady vitality throughout the day.
Add: Sea Moss & Bladderwrack (1–2 x caps) – Nutrient-dense iodine and mineral support for thyroid health, metabolism, and cellular hydration.

(Coming soon: VITA – the all-in-one daily optimisation ).

5. Recovery

Magnesium (3 x caps) + Glycine (3–5 g) + Collagen (10–15 g) – Supports deep sleep, muscle relaxation, joint repair, and connective tissue regeneration.
Creatine (5 g) + Tart Cherry (1000 mg) – Enhances muscle recovery, reduces soreness, and supports cellular repair post-training.
Fish Oil (3 x softgels, twice daily of Wild Alaskan Sockeye Salmon Fish Oil) + Curcumin (500 mg with black pepper) – Potent anti-inflammatory combo to reduce joint pain, muscle stiffness, and systemic stress.
Functional 4 Mushrooms (1–2 x caps) – Immune support, recovery optimisation, and nervous system balance through adaptogenic fungi synergy.

(Or use LUNA (coming soon) for a complete sleep + recovery matrix).

6. Stacking for Sleep

Magnesium Bisglycinate (3 x caps) – Promotes muscle relaxation, nervous system calm, and deeper, uninterrupted sleep.
Glycine (3–5 g powder) – Lowers core body temperature and supports faster sleep onset with improved sleep quality.
L-Theanine (200 mg) – Calms the mind without sedation, reduces anxiety, and smooths the transition into sleep.
Zinc (15–30 mg) + Vitamin B6 (P-5-P, 10–20 mg) – Supports melatonin production, neurotransmitter balance, and nervous system regulation.
Functional 4 Mushroom Blend (2 x caps) – Reishi, Chaga, Cordyceps, and Lion’s Mane work synergistically to reduce stress, support immune function, and enhance overnight recovery.
Or: Use LUNA for a complete, pre-dosed sleep and recovery formula (GABA, Glycine, Melatonin, 5-HTP + GH support blend).

7. Stacking for Mood

Because your brain deserves better than caffeine and denial.

Fish Oil (3 x softgels, twice daily of Wild Alaskan Sockeye Salmon Fish Oil) – Anti-inflammatory, brain-boosting, and mood-stabilising.
Rhodiola (200–400 mg) + D3 (1 x cap) – Supports energy, resilience, and neurotransmitter balance.
Saffron (28–30 mg) + Ashwagandha (250–500 mg) – Clinically backed for mood and anxiety support.
Lion’s Mane (1–2 x caps) – Neurogenesis and mental clarity.
Functional 4 Mushroom Blend (1 x cap) – Full-spectrum support: Chaga, Reishi, Cordyceps, Lion’s Mane.
Probiotic (15 ml liquid/day) – Gut-brain axis support for mood regulation and serotonin health.

8. Hormone-Support Stacks

Tailor your stack to your biology—not the algorithm.

While baseline nutrients like vitamin D3, magnesium, and Shilajit are foundational for everyone—supporting energy, hormonal function, and recovery—certain additional nutrients can be dialled in depending on your unique needs, goals, and hormonal profile.

Foundational Stack (for all)

Elevate D3 (1 x cap/day) – Essential for hormone synthesis, mood, and immunity.
Magnesium (3 x caps/day) – Supports sleep, stress regulation, and muscular function.
Shilajit (pea-sized resin) – Mitochondrial energy, recovery, strength, and micronutrient support.

Hormone & Performance Support (Modular Add-Ons)

If your goals involve optimising testosterone, recovery, or strength:

Tongkat Ali (100–200 mg) – May support testosterone, energy, and stress resilience.
Fenugreek (500–600 mg) – Can support libido, insulin sensitivity, and hormonal balance.
Boron (3–6 mg) – Shown to help with free testosterone levels and cognitive performance.
Irish Oyster Extract (4 x caps/day) – A rich natural source of zinc, selenium, and trace minerals.

If your focus is on stress resilience, mood, or hormonal balance:

Maca (500–1000 mg) – Traditionally used to support libido, energy, and mood stability.
Rhodiola Rosea (200–400 mg) – Adaptogen known for reducing fatigue and improving focus under stress.
Ashwagandha (250–500 mg) – Supports cortisol regulation, thyroid function, and calm energy.
Methylated B12 (500–1000 mcg) + Iron (14-20mg if deficient) – Particularly useful for women around menstruation or those with low energy.
Sea Moss & Bladderwrack (1–2 caps/day) – Iodine-rich support for thyroid and metabolism.
Fish Oil (Wild Alaskan Sockeye Salmon Fish Oil 3-6 softgels/day) – Anti-inflammatory, supports brain, heart, and hormone health.

A Note on Herbs and Hormones

Herbal extracts aren’t gender-specific—they’re biology-specific. While some herbs like Tongkat ali or Fenugreek are often marketed to men, they can benefit women too—supporting energy, libido, and hormonal resilience. Similarly, herbs like Maca, Ashwagandha, and Rhodiola—often included in women’s formulas—can be just as effective for men managing stress or supporting thyroid and mood.

The key is context and dosage, not gender. Hormones operate on a spectrum, and so should your stack. Experiment, observe, and adjust based on how you feel.

Mountain, Earth & Ocean Stack

Shilajit (Mountain): Fulvic acid, minerals, mitochondrial function.
Black Seed Oil (Earth): Immune + anti-inflammatory support.
Sea Moss & Bladderwrack(Ocean): Iodine, selenium, thyroid support.

Systemic resilience from all directions. Not marketing fluff—smart stacking.

Final Thoughts: Stack Smart, Not Hard

Stacking isn’t about downing 15 capsules (unless they’re dosed correctly) and hoping for the best. It’s about strategic synergy—supporting the systems that help you function, feel, and perform better.

Here’s how to keep it smart:

Synergy over quantity.
Cofactors over complexity.
Personalisation over hype.
Proven doses over guesswork.
Track, tweak, test.
Build on sleep, food, training.
And when in doubt? Get blood tests.
Then build a stack that’s as smart as your goals.

Let your stack work for you—not the other way around.