My Daily Evidence Based Supplement Stack · Castore: Built to Adapt

My Daily Evidence Based Supplement Stack

This is my baseline, year round supplement stack focused on general health, longevity, and performance. I figure I’d share with the community.

I also run a separate sleep stack, Gut health and a PED support stack when applicable, but everything below is what I consider foundational and evidence backed.

1.Creatine Monohydrate

Benefits:

• Strength and power output

• Cognitive support

• ATP buffering

• Neuroprotection

Dosage: 6 g daily

2. Fiber Powder (Psyllium Seed)

Benefits:

• Gut health and motility

• LDL cholesterol reduction

• Improved glucose control

Dosage: 6 g daily

3. Omega-3 Fish Oil

Benefits:

• Anti-inflammatory support

• Lipid profile optimization

• Brain and cardiovascular health

Dosage:

• EPA: 2,760 mg

• DHA: 1,240 mg

4. Vitamin D3 + K2 (MK-7)

Benefits:

• Bone health

• Immune function

• Proper calcium handling and cardiovascular support

Dosage:

Vitamin D3: 5,000 IU

Vitamin K2 (MK-7): 180 mcg

5. BioActive B-Complex

Benefits:

• Energy metabolism

• Methylation support

• Homocysteine regulation

• Cognitive and nervous system function

Dosage: ½ serving (1 capsule)

6. Lutein + Zeaxanthin

Benefits:

• Eye and retinal health

• Blue-light protection

• Reduced oxidative stress

• Long-term visual longevity

Dosage:

Lutein: 20 mg

Zeaxanthin: 4 mg

7. Astaxanthin

Benefits:

• Mitochondrial and membrane level antioxidant

• Supports skin, eyes, joints, heart, and brain

Dosage: 12 mg daily

8. Magnesium Glycinate

Benefits:

• Improved sleep quality

• Parasympathetic nervous system support

• Muscle relaxation and recovery

Dosage: 400 mg nightly

Any questions drop them below and if anyone is interested in my sleep stack, PED stack or gut health stack lmk and I can make a post about them!

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