Supplement stack for a desk-jobber

07 Jul, 2025

I added a few supplements to my nutrition recently after weeks of thorough layman research. 35 days in, I do feel better. While I can't tell if it's placebo OR if the effects are going to stick around, I thought I'd share my stack, research, and learnings here.

Resources

• Fed my bloodwork to ChatGPT to summarize my needs and benchmark them.
• Researched independently (Examine.com), and spoke to a friend who loves to self-experiment.
• Links: troof's blogpost, Nootroflix Recommender, SlateStarCodex (Scott Alexander's) survey

tl;dr

Morning: Omega3 + B12
Night: Collagen + Zinc + Magnesium
Weekly: D3

Important notes

• Schedules and dosages are broken down below.
• I'm about 80% consistent with my routine. Note: 100% > 80% > 50% > 0%.
• Get Omega 3, Collagen, and D3 from global brands only. Due to their high dosage (hence, bioaccumulation), they can be toxic if low in quality.
• Cycle off Zinc and D3 once your levels stabilize.

Here's my stack (D3 missing):

cool, I'll read

1. D3: Like most Indians, I'm deficient in D3. So, I take a weekly pill for Ostarap Cholecalciferol 60,000 IU. The plan is to reduce this frequency by half after the first four weeks. Morning or evening, take it with a high-fat meal for better absorption. Avoid D3+K2 blends; they’re under-dosed.

2. B12: While I'm not deficient in B12 (yay), my bloodwork marks it towards the lower end of the spectrum (boo). So, I take one Miduty Methyl B12 and Folate tablet every morning. You want to take B12 in the morning with a meal to maximize absorption and avoid sleep disruption.

3. Omega-3: Every person that comes to know of my elevated LDL (bad cholestrol) is supremely surprised. But you're so lean!! I know. But have you seen my diet? So, I take Swisse 1800 Mg Omega-3 Fish Oil Concentrate 5-6 days a week in the morning. I'll know how beneficial it is after my next bloodwork.

4. Collagen Peptide: In addition to my non-existent skin and haircare routine, I'm recovering for a lateral meniscus injury. I also believe your internal health impacts your skin & hair much more than your pack of COSRX Snail Mucin does.
   So, I take 11g of Sport Research Bovine Collagen Peptide mixed with lemon and water every night. Vitamin C helps with collagen synthesis. Note that Collagen supplements take time to show effects. Expect 3-4 months of regular use for any meaningful results. Also, avoid capsules, they're are never enough in dosage.

5. Zinc: Totally optional, it helps with immunity and testosterone. I take HealthyHey Zinc Citrate 4-5 days a week at night. Note that you shouldn't take it everyday and cycle it off after a few months. Also, aboid Zinc in Oxide form, read the labels.

6. Magnesium: I've struggled with sleep all my life and Melatonin is not a real, long-term solution. So, I take HealthyHey Magnesium Glycinate every night before bed for better sleep and muscle recovery.

For later

7. I want to experiment with Curcumin for inflammation. But Indian brands can be super shady and it's not a mandatory supplement for me. I'll get to it in the future.

8. I picked up Coffee about six months ago and realized it's great for deep work. I also finally understood the "Don't talk to me until I have had my morning coffee" people. However, caffeine can mess with your energy levels and impede ferritin absorption (borderline for me). So, I've been drinking and enjoying matcha these days. I'm that girlie!