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Essential supplements for beginners
New to supplements? These are the foundational supplements that multiple experts agree on. Each one below is taken by at least 2 of the 6 experts we track.
This is SuppStacker's recommendation based on expert consensus—not an endorsement from any individual expert.
- Patrick views EPA/DHA as essential for brain health, cell membrane integrity, and inflammation resolution, citing mechanistic and clinical evidence across multiple conditions - Recommends ~2g/day EPA for most Americans to achieve a high omega-3 index, with specific emphasis on EPA's anti-inflammatory and antidepressant properties - No specific brand or form preference stated for supplements; limited caution discussion beyond genetic conversion polymorphisms
“With breakfast, I take about one gram of fish oil.”
1:08
“So, personally, I take 1 g a day. But of course, just because I take a supplement does not in any way mean that you should as well.”
6:30
“A thousand milligrams a day of EPA was as effective as 20 milligrams of fluoxetine over the course of eight weeks in reducing depressive symptoms.”
58:23
“And then the last supplement I take is a longchain omega-3 pre-formed omega-3s, DHA, EPA... I just supplement with the pre-formed and play it safe.”
8:04
“I personally will be totally honest, I take a lot more than four grams for other benefits.”
5:10
“The one change I would make for Perry and postmenopause is omega-3 fatty acids. Because when we start seeing omega-3 and how it works on a cellular level to help with oxidative and inflammatory properties, peri and postmenopausal women need that boost.”
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- Stanfield consistently advocates for adequate potassium intake to lower blood pressure, citing meta-analyses showing 3.5-unit reductions in systolic BP on average - Includes potassium in his Microvit supplement and recommends 3,500–4,700 mg daily from food sources like beans, lentils, and avocados - Cautions against supplementing with potassium pills without guidance; no specific brand or standalone electrolyte product is endorsed
“Its powerful effect is the reason why I included it in Microvit. But just because I take a supplement does in no way mean that you should as well.”
8:21“These days i'm fond of taking what's called element, LMNT. Element is a product that essentially contains electrolytes: sodium, potassium, as well as magnesium malate.”
1:06:53“I have a replacement salt that's 100% potassium chloride and to me it tastes all the same just tastes salty.”
0:38“When I sauna, when I'm physically active, I also drink electrolytes after that, and that's another option where you can have an electrolyte drink that replaces some of the lost sodium and magnesium, potassium.”
13:48“I ended up at Kona and had hyponatremia at the turn around a hi-v and ate some electrolyte tablets.”
2:28“Most people eat around one to two grams of potassium a day where the need is probably more like five to six grams. It is a significantly underconsumed nutrient.”
55:01- Stanfield personally takes 5g creatine monohydrate daily for longevity and views it as one of few supplements with strong evidence for muscle performance - Endorses creatine for strength, recovery, and potential cognitive benefits, but notes it doesn't help endurance performance or bone health in post-menopausal women - Emphasizes supplementation must be paired with exercise; no recommend-against or stopped-taking evidence exists
“Next up is the fourth supplement that I take. This supplement, we've been using it for decades to help with exercise performance and muscle building.”
18:32“It's involved in all the fast energetics: brain health, heart health, muscle health, muscle contraction, bone, and intestines; everything in your body requires creatine.”
4:08“I've been taking creatine since my teens because I heard back then that it would help make me stronger.”
32:06“In the morning, I take two 5 gram doses of creatine. Usually I'll take them separately, like in my coffee.”
0:28“Rarely have I seen people talk about the vascular benefits of creatine.”
0:09“Creatine helps you build muscle and lose fat, with studies showing it increases fat-free mass by an average of 0.8 kilos while reducing body fat percentage by roughly 0.28%.”
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- Stanfield supplements magnesium daily, targeting ~300 mg elemental magnesium, and strongly prefers magnesium taurate for its bioavailability and cardiovascular benefits - Extensively covers benefits for sleep, blood pressure, bone density, diabetes risk reduction, and migraine prevention, citing multiple meta-analyses and RCTs - Cautions against poorly absorbed forms like magnesium oxide and sulfate, and notes insufficient evidence that magnesium supplements prevent heart attacks
“Personally, I prefer magnesium taurate. And in addition to magnesium, it also provides taurine, which has its own potential health benefits.”
8:41“My gut was filled with this very high contrast stuff. They said because that high contrast stuff is high concentrations of magnesium that we see in people that ingest large amounts of blueberries.”
26:04“In the evening, I take my magnesium.”
1:33“It is involved in well over 600 reactions in your body from cell signaling, vascular function, ATP production, protein synthesis, neuroplasticity, learning, and memory.”
0:10“Magnesium has a powerful impact on glucose metabolism, as it is required for insulin to bind to cells and regulate their function. It also promotes glucose transport into cells and out of circulation.”
1:25“Magnesium is beneficial for sleep primarily because of our muscle contractions; we want to have a relaxation of everything.”
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- Stanfield takes 1,000–4,000 IU of vitamin D3 daily and considers it essential for calcium absorption, bone health, and immune function, while strongly warning against mega-dosing - Endorses standard guidelines of 600–800 IU for most adults, with higher doses (1,500–4,000 IU) only for specific populations like pregnant women or those at risk of diabetes - Cites large trials (VITAL, Cochrane) showing no benefit for cancer or heart disease prevention in people with adequate levels; cautions that high doses reduce bone density and increase fall risk
“I already take 1,000 international units as part of micro vitamin.”
10:44“In the evening after dinner, I take my vitamin D.”
1:31“I just take the supplement daily and I take it throughout the year. It's easy. Take it one pill a day. This is 1,000 international units.”
1:54“I take a lot of supplements but most of them are of the kind of conventional kind, right? You know, fish oil, some D3, some zinc.”
1:43:56“Vitamin D3 is really important for things like osteoporosis prevention. We see it's important for muscle and immunity also really important for brain health.”
9:31“A final one that I thought worthy of talking about was actually a review article on human studies that found an association between low vitamin D and low HRV.”
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Fiber
- Stanfield considers fiber one of the most impactful dietary components, citing a Lancet meta-analysis linking higher intake to a 15–30% reduction in all-cause and cardiovascular mortality. - He emphasizes fiber's benefits across weight loss, LDL cholesterol reduction, blood pressure, type 2 diabetes prevention, gut health, and inflammation. - Cautions that people with IBS, Crohn's disease, or inflammatory bowel disease may need to restrict fiber intake.
“I already had a great diet in terms of lots of fiber, minimal saturated fat.”
11:43“People who consume the most fiber have 15 to 30% lower mortality... less heart disease, less stroke, less type two diabetes, and less colorectal cancer.”
1:32“When you feed your gut fiber, there's certain bacteria that metabolize the fiber into signaling molecules that actually totally regulate your immune system.”
31:11“I tell women protein and fiber at every eating opportunity; those are the two bedrocks to get us through perimenopause.”
4:23“Anyone that disagrees with that to me should see a neurologist because it's just so very clear that you need fiber. It's anti-cancer. It's pro-digestion.”
2:31:37$0.07/ct
- Huberman takes 600 mg garlic extract specifically to offset TMAO increases from L-carnitine and Alpha-GPC supplementation. - He recommends garlic for its allicin content, which counteracts TMAO elevation — a cardiovascular risk marker. - No discussion of standalone garlic benefits, cautions, or reasons to avoid it.
“I'm going to continue to take the 600 milligrams of garlic every time I take my l-carnitine.”
1:10:06“I read in the literature... that garlic and grapefruit seed extract... I applied both topically... and within 24 hours I got this thing to come to a head.”
45:15“Garlic supplements like AGE, aged garlic extract have been shown in randomized trial to lower inflammatory markers as well.”
7:02“A new human study concluded that the consumption of 250 milligrams of garlic extract significantly decreased blood pressure.”
0:02
- Stanfield takes a daily multivitamin and mineral supplement based on the COSMOS study results showing cognitive benefits equivalent to 2 years less brain aging - He advocates for low-dose formulations to meet recommended daily intakes, not megadosing, and emphasizes supplements should complement a good diet - No specific brand, dose amounts, or timing guidance discussed; no stopped-taking or recommend-against evidence exists
“The second supplement that I take for performance and overall health has been shown to have important health benefits for our brain as we age.”
6:38“In the afternoon, I take my multivitamin with my lunch.”
1:23“There was a multivitamin with minerals. All of these were chosen because there was some evidence that these nutrients may play a role in Alzheimer's.”
1:46“This is why you see in those folks a little bit of basic multivitamin and omega-3 support and all of a sudden the brain fog is gone.”
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- Patrick is a strong advocate for sulforaphane, consuming 40-60mg daily through sprouting broccoli sprouts and citing extensive cancer, cardiovascular, and detoxification research. - Cites specific clinical data: 86% slowing of PSA doubling in prostate cancer, 61% increased benzene excretion, 22% reduced all-cause mortality in top cruciferous vegetable consumers. - No dosing best-practice guidance, caution warnings, or recommendations against use were discussed.
“I've really gotten back on the sulforaphane train and I take sulforaphane.”
1:30“In my case, after researching this episode, I opted to start taking 50 milligrams of sulforaphane per day. I'm going to see how that goes.”
1:07:24“Cruciferous vegetables are packed with phytonutrients such as sulforaphane. Sulforaphane is a powerful activator of an enzyme called NRF2, which is the master antioxidant switch for our body.”
2:28“There's a compound in broccoli called sulforaphane and it's especially high in broccoli sprouts and it reduces blood sugar and hemoglobin A1C.”
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- Stanfield advocates topical retinoids (vitamin A derivatives) for skin health but warns against oral vitamin A supplementation due to mortality and cancer risks. - He personally uses retinoids nightly alongside daytime sunscreen as part of his skincare routine. - No discussion of oral vitamin A dosing or specific dietary intake recommendations.
“I use tretinoin 0.05% at night but not every night.”
3:46“I do take a foundational supplement which is my source of vitamin A in addition to my food sources.”
27:26“Systematic reviews and meta-analysis of trials in children with vitamin A report reduced all-cause mortality and improved symptoms of acute pneumonia.”
41:21“Hypervitaminosis is actually a thing with vitamin A. The upper limit for vitamin A is 3 milligrams a day, and 4 ounces of turkey liver contains over 9 milligrams, more than three times the upper limit.”
7:24- Stanfield actively recommends against vitamin C supplementation, arguing high-dose supplements disrupt oxidant-antioxidant balance and are a waste of money - Cells are fully saturated at 100mg; the RDI of 90mg for males is sufficient and easily met through diet - No evidence of personal consumption or any specific product/brand recommendation
“Just because I take a supplement does not in any way mean that you should as well.”
7:36“I take my vitamin C in the evening.”
1:38“If they gave them vitamin C, all of those changes were reversed, even though the glucose was still cranked up.”
30:12“Regular consumption of collagen... with a little bit of vitamin C, a couple hundred milligrams of vitamin C... seemed to improve skin appearance.”
3:46:48“Vitamin C can be used as a collagen booster to help your body's own production.”
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- Stanfield takes vitamin K2 (MK7 form) daily at 90–120 mcg, citing evidence for bone strength and cardiovascular health. - He highlights K2's role in activating GLA proteins that direct calcium to bones and away from arteries, supported by multiple RCTs and meta-analyses. - No stopped-taking references exist; cautions are limited to warfarin interactions and mixed results in severe aortic calcification.
“I also wanted the correct forms of the different multivitamins and minerals. I wanted vitamin K2.”
1:35“In the evening, I take my K2.”
1:33“For bone health, there are some results suggesting a benefit of K2 supplementation... Post-menopausal women... sometimes in those populations, you see a lower risk of fractures.”
4:53“I take some K2 on your recommendation and I noticed that my cardiac markers got better.”
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- Stanfield supplements zinc daily, aiming for ~15 mg elemental zinc through a combination of a 20 mg supplement (8.4 mg elemental) and diet - He views zinc as essential for immune function, cold prevention, and over 100 enzymatic processes, supported by strong evidence - He cautions against mega-dosing due to copper interference and recommends staying near the RDI of 11 mg (men) / 8 mg (women)
“I'm aiming for around 15 mg of elemental zinc. And getting that much zinc from my diet is tricky, which is why I've chosen to supplement zinc.”
4:29“I take what most people would consider very high levels of zinc and I've been doing it for a long time and I'm going to continue to do it.”
2:25:34“I do the zinc lozenges by life extension... sucking on the zinc lozenges has an effect in the airways in addition to helping with the immune system.”
1:51“Dark chocolate contains zinc, a nutrient that can restrict the absorption of heavy metals like cadmium and lead.”
9:11“Zinc is involved in a lot of things that you would care about like protein synthesis, cell function, glucose regulation, endocrine function, immunity, wound healing, and so on and so forth.”
46:38“You can use zinc as a collagen booster to help your body's own production, though it's not like ingesting collagen.”
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What's next?
Once you've established a foundation, explore individual expert stacks to see what else they take for specific goals like sleep, focus, or longevity.