The Non-Negotiable Basics
- Creatine monohydrate: 3–5g daily. Improves strength, power, and possibly cognition; safe long term.
- Vitamin D3: Dose based on labs; supports hormones, immunity, and mood.
- Magnesium glycinate: 300–400mg at night for sleep quality and muscle relaxation.
- Omega-3s: 1–2g combined EPA/DHA daily to support heart health and inflammation control.
Blood Flow and Bedroom Performance
Nitric-oxide boosters can enhance vascular responsiveness and endurance.
- L-citrulline: 6–8g pre-workout or pre-intimacy to improve blood flow.
- Beetroot powder: Natural nitrates that support endurance and circulation.
Hormone-Friendly Adaptogens
Some botanicals show promise but require quality sourcing. Respect dosage ranges and cycle them if needed.
- Tongkat ali (Eurycoma): 200–400mg of standardized extract; may support free testosterone and libido.
- Ashwagandha: 300–600mg of KSM-66 or Sensoril extracts; can reduce stress and modestly improve T in stressed men.
- Zinc: 15–30mg with food if your diet is low in zinc-rich foods (oysters, beef, pumpkin seeds).
Stack Smart, Not Heavy
Introduce one new supplement at a time for 2–3 weeks to gauge effect. Track sleep, mood, training performance, and libido to see whether the product earns its place.
Skip or Question These
Proprietary blends without dosing transparency, unverified SARMs or “herbal Viagra” pills, and mega-dose multivitamins that can upset digestion or interact with medications.
Quality Control Checklist
- Look for third-party testing (NSF, Informed Sport, USP).
- Avoid sketchy Amazon-only brands; buy from reputable suppliers.
- Review ingredient forms—magnesium glycinate over oxide, for example—to ensure absorption and comfort.
Talk to Your Clinician
If you take medications for blood pressure, mood, or diabetes, review potential interactions. Supplements work best when your labs, sleep, and training are dialed in; they are not a replacement for fundamentals.