The Quick-Reference Table
Every supplement in this guide, at a glance
1 min read·Updated July 2026
If you want the practical version before the underlying evidence, this is it. Every entry is explained and cited properly in the sections that follow.
| Supplement | Typical dose | Evidence tier | What it's for |
|---|---|---|---|
| Vitamin D3 + K2 | 2,000–5,000 IU D3 + 100–200 mcg K2 | Strong (D3); moderate (K2) | Correcting a very common deficiency; bone, immune, and mood support |
| Magnesium (glycinate) | 300–400 mg, evening | Moderate | Sleep support; the specific glycinate-form sleep trial hasn't been separately verified |
| Omega-3 (EPA + DHA) | 1–3 g combined/day | Moderate-strong | Cardiovascular and inflammatory markers, especially with low oily-fish intake |
| Creatine monohydrate | 3–5 g/day | Strong | Strength, power, recovery; emerging evidence for cognitive benefit |
| Zinc (bisglycinate) | 15–30 mg/day | Moderate | Testosterone synthesis cofactor, immune function; common mild deficiency |
| Ashwagandha (KSM-66) | 300–600 mg/day | Moderate | Stress and cortisol reduction, sleep onset |
| L-Theanine | 100–200 mg | Moderate | Calm, non-drowsy focus; pairs well with caffeine |
| Alpha-GPC / Choline | 300–600 mg | Moderate | Raises acetylcholine, a brain chemical involved in memory and attention |
| Apigenin | 50 mg, evening | Weak-moderate | Mild calming effect; thin evidence at the isolated-compound level |
| NMN / NR | 250–500 mg/day | Emerging | Raises NAD+ reliably; downstream healthspan benefit unproven — see the Longevity guide |
The one habit worth prioritising
Get your vitamin D level tested before supplementing blindly, and correct a confirmed deficiency first — it's the single most common, most consequential gap covered in this guide.