GENERAL INFO
What are supplements?
Supplements are concentrated forms of nutrients, herbs or compounds that are hard to get in therapeutic doses through food alone. They come in capsules, powders or liquids and are designed to fill gaps in your diet or amplify specific biological processes.How useful are they really?
Honest answer — most supplements are overhyped. The industry is worth billions and marketing is aggressive. The majority of supplements on the market have weak evidence, poor bioavailability or doses too low to do anything meaningful.That said, a small number are genuinely well studied and make a measurable difference — especially when the body is deficient or when therapeutic doses are needed that food simply can't provide.
The 20/80 rule of supplements
80% of the benefit comes from 20% of supplements. Most people would be better off spending money on food quality, sleep and training than on a cabinet full of random supplements.What actually matters:
Dose — too low and nothing happensForm — wrong form = poor absorption
Timing — some need food, some need empty stomach, some need fat
Source quality — third party tested, no fillers, reputable brand
Foundation — without sleep, training and diet supplements do very little
Bottom line:
Supplements are amplifiers, not solutions. Fix the basics first. Then use a small number of well-chosen, well-dosed supplements to push further than food alone allows.- Creatine — found in meat but you'd need 1–2 kg daily to hit therapeutic dose
- Ashwagandha — pure herb, no food source exists
- Tongkat Ali — tropical root, only available as extract, no food equivalent
- D-Aspartic Acid — found in meat/eggs but therapeutic dose (2–3 g) impossible through food
- Fenugreek — seeds exist but you'd need impractical amounts daily
- Magnesium — soil depletion means food magnesium is far lower than it used to be, most people deficient despite good diet
- Strontium — trace amounts in seafood but therapeutic dose (340–680 mg) impossible through food
- Silicon — found in cucumber/oats but bioavailability is very low, can't reach therapeutic doses
- White Button Mushroom — you'd need very large amounts daily for real aromatase-inhibiting effect
- Royal Jelly — raw honey contains only traces, needs concentrated supplement
- Grapeseed Extract — nobody eats grape seeds, OPCs are only concentrated in extract form
- Vitamin K2 MK-7 — found in natto (fermented soybeans) but almost nobody eats enough natto daily
- Colostrum — only in first milk after birth, not available in regular food supply
- Zinc Carnosine — this specific bioavailable form doesn’t exist in food, only as supplement
- Phosphatidylserine — found in organ meats but only in tiny amounts, therapeutic dose impossible through food
- Berberine — plant compound from berberis root, no common food source
- Ipriflavone — fully synthetic compound, doesn't exist in nature or food
- Lysine — found in meat but consistently hitting 1–3 g therapeutic dose through food is very hard
- Proline — same as lysine, exists in meat/eggs but therapeutic amounts require supplementation
- Horny Goat Weed — herb from Asia, no food equivalent whatsoever
- Deer Antler Velvet — unique to deer antlers, no food equivalent, only as supplement
1. CREATINE
Why take it: Most researched supplement ever. Regenerates ATP faster → more power, strength, recovery and cognitive performance. Cheap and safe long term.
Bones: Raises IGF-1 → directly stimulates osteoblasts. Stronger muscles put more mechanical load on bones forcing them denser.
Growth: IGF-1 works parallel to GH on the same anabolic pathways, amplifying the body’s response to its own GH.
2. MAGNESIUM GLYCINATE
Why take it: Involved in 300+ enzymatic reactions. Most people are deficient. Required to activate Vitamin D3 — without it D3 barely works.Bones: 60% of body magnesium stored in bone as structural component. Low magnesium = weak bone matrix regardless of calcium intake.
Growth: Significantly increases GH pulse amplitude during deep sleep. One of the most underrated natural GH boosters.
3. VITAMIN K2 MK-7
Why take it: Essential partner to D3. Without it calcium you absorb has no direction and deposits in arteries instead of bones.Bones: Activates osteocalcin which pulls calcium directly into bone tissue. Activates MGP which prevents arterial calcification.
Growth: Better calcium utilization means GH-driven bone remodeling is more effective and complete.
4. LYSINE
Why take it: Essential amino acid the body can’t produce itself. Critical for collagen production throughout the entire body.Bones: Required for collagen cross-linking in bone matrix. Also improves calcium absorption and reduces calcium loss in urine.
Growth: Studies show lysine directly stimulates GH release from the pituitary gland.
5. PROLINE
Why take it: Core building block of collagen — makes up a large percentage of collagen’s amino acid composition.Bones: Without adequate proline collagen synthesis in bone is impaired → weaker bone framework that calcium can’t properly mineralize onto.
Growth: Works synergistically with Lysine and Vitamin C to build the collagen scaffold that GH-driven bone growth depends on.
6. STRONTIUM
Why take it: Strongest clinical bone evidence of any supplement here. Directly deposits into bone tissue.Bones: Simultaneously activates osteoblasts AND inhibits osteoclasts. Clinical trials showed 41% fracture reduction.
Growth: Improves bone matrix quality so GH-driven bone remodeling is more effective.
7. ASHWAGANDHA
Why take it: Lowers cortisol significantly. High cortisol destroys muscle, bone and testosterone simultaneously.Bones: Cortisol reduction directly slows bone breakdown. Studies show direct improvement in bone density markers.
Growth: Lower cortisol = GH works more effectively. Some studies show direct GH increase.
8. RAW COLOSTRUM
Why take it: One of the only natural sources of actual IGF-1 and growth factors. Also improves gut absorption of everything else.Bones: IGF-1 directly stimulates osteoblasts. Growth factors support bone matrix formation.
Growth: Direct IGF-1 source — works on the same pathway as GH, genuinely transformative.
9. TONGKAT ALI
Why take it: Lowers SHBG so more free testosterone is available. Also directly stimulates testosterone production.Bones: Free testosterone directly stimulates osteoblasts and inhibits osteoclasts.
Growth: Higher testosterone amplifies the body's response to GH on the same anabolic axis.
10. BERBERINE
Why take it: Dramatically improves insulin sensitivity. Better insulin = better nutrient delivery to every tissue.Bones: Directly stimulates osteoblasts and reduces osteoclast activity in studies. Better nutrients reach bone.
Growth: Improved insulin sensitivity creates a better hormonal environment for GH to act effectively.
11. SILICON
Why take it: Essential trace mineral for collagen synthesis. Most people never think about it but it's foundational.Bones: Literal building block of bone matrix. Without it collagen framework is weaker and less organized.
Growth: Better bone matrix means bones respond more effectively to GH-driven growth signals.
12. PHOSPHATIDYLSERINE
Why take it: Significantly lowers cortisol spike after training. Only useful if training hard.Bones: Post-workout cortisol is one of the biggest threats to bone — this directly blocks it.
Growth: Protects the anabolic window after training when GH is most active.
13. WHITE BUTTON MUSHROOM EXTRACT
Why take it: Natural aromatase inhibitor. Prevents testosterone from converting to estrogen.Bones: Better testosterone/estrogen balance directly improves bone density in men.
Growth: Preserved testosterone amplifies GH axis function and bone remodeling.
14. D-ASPARTIC ACID
Why take it: Directly stimulates LH and GH release from the pituitary. Must cycle or effects fade.Bones: Testosterone increase drives osteoblast activity. GH stimulation adds IGF-1 production.
Growth: One of the few supplements with a direct GH-stimulating mechanism.
15. ROYAL JELLY
Why take it: Contains unique 10-HDA found nowhere else in nature. Only if budget allows.Bones: Directly stimulates osteoblast proliferation. Supports IGF-1 signaling.
Growth: IGF-1 support and collagen stimulation contribute to improved bone growth.
16. ZINC CARNOSINE
Why take it: Highly bioavailable zinc that supports GH receptor function. Only if deficient or gut issues.Bones: Zinc is essential for GH receptor function — without it GH can't properly signal bone growth.
Growth: GH receptor sensitivity depends on zinc. Also supports IGF-1 production.
17. GRAPESEED EXTRACT
Why take it: Powerful OPCs protect collagen from enzymatic breakdown throughout the body.Bones: Preserves bone collagen matrix, improves blood flow to bone tissue, reduces chronic inflammation.
Growth: Anti-inflammatory effect reduces the chronic inflammation that blunts GH signaling over time.
18. FENUGREEK
Why not: The testosterone boost is so small it's barely measurable. Tongkat Ali does better than fenugreek but 5x more effectively. Also makes your sweat smell like maple syrup permanently.Bones/Growth: Effect too weak to make any real difference when better options exist.
Verdict: Skip — Tongkat Ali replaces it completely.
19. IPRIFLAVONE
Why not: Clinical studies found it suppresses white blood cells (lymphocytes) long term — meaning it weakens your immune system. The bone benefits are real but the risk is not worth it when Strontium and Silicon exist with no such risks.Bones/Growth: Bone effects are real but completely outweighed by immune suppression risk.
Verdict: Never take long term — too dangerous.
20. HORNY GOAT WEED
Why not: Weak evidence across the board. Every benefit it claims — testosterone, bone, blood flow — is done better by something else on this list. Tongkat Ali for testosterone, Strontium for bones, Grapeseed for blood flow.Bones/Growth: Studies mostly done in animals or in vitro, not in humans.
Verdict: Skip — every claimed benefit is covered better by other supplements here.
MUST HAVES:
- Creatine
- Magnesium Glycinate
- Vitamin K2 MK-7
- Lysine
- Proline
VERY SUPPORTIVE / TRANSFORMATIVE:
- Strontium
- Ashwagandha
- Colostrum
- Tongkat Ali
- Berberine
- Silicon
- Phosphatidylserine (only if training hard)
- White Button Mushroom Extract
- D-Aspartic Acid (cycle 2 weeks on / 2 weeks off)
- Royal Jelly (only if budget allows)
- Zinc Carnosine (only if zinc deficient or gut issues)
- Grapeseed Extract
SKIP:
- Fenugreek (Tongkat Ali does it better)
- Ipriflavone (suppresses immune system)
- Horny Goat Weed (everything covered better by others)
- Deer Antler Velvet (IGF-1 destroyed in digestion)
SUMMARY & DOSAGE
MUST HAVES:
- Creatine — 3–5 g — morning or post-workout
- Magnesium Glycinate — 300–400 mg — before bed
- Vitamin K2 MK-7 — 100–200 mcg — morning with fat
- Lysine — 1–3 g — morning with food
- Proline — 500–1000 mg — morning with food
VERY SUPPORTIVE / TRANSFORMATIVE:
- Strontium — 340–680 mg — evening away from calcium
- Ashwagandha — 300–600 mg — evening
- Colostrum — 500–2000 mg — morning empty stomach
- Tongkat Ali — 200–400 mg — morning empty stomach
- Berberine — 500 mg — 2–3x per day with meals
- Silicon — 10–30 mg — morning with food
- Phosphatidylserine — 400–800 mg — before or after workout (only if training hard)
- White Button Mushroom Extract — 500–1000 mg — morning with food
- D-Aspartic Acid — 2–3 g — morning empty stomach (2 weeks on / 2 weeks off)
- Royal Jelly — 500–1000 mg — morning empty stomach (only if budget allows)
- Zinc Carnosine — 15–25 mg — evening with food (only if zinc deficient or gut issues)
- Grapeseed Extract — 100–300 mg — morning with food
SUMMARY & DOSAGE
1. CREATINE
Most researched supplement ever. Regenerates ATP → more power, strength and recovery. Raises IGF-1 which directly tells osteoblasts to build bone. Stronger muscles force bones to grow denser. Cheap, safe, no reason not to take it.Take: 3–5 g, morning or post-workout
2. MAGNESIUM GLYCINATE
Most people are deficient without knowing it. Required to activate D3 — without it D3 barely works. 60% of body magnesium is stored in bone as a structural component. Significantly increases GH pulse amplitude during deep sleep.Take: 300–400 mg, before bed
3. VITAMIN K2 MK-7
Without it calcium you absorb deposits in arteries instead of bones. Activates osteocalcin which pulls calcium directly into bone tissue. Essential partner to D3 — they must always be taken together.Take: 100–200 mcg, morning with fat
SUMMARY & DOSAGE
4. LYSINE
Essential amino acid the body can’t produce itself. Required for collagen cross-linking in bone — without it bone collagen is structurally weak. Also improves calcium absorption and directly stimulates GH release from the pituitary.Take: 1–3 g, morning with food
5. PROLINE
Core building block of collagen. Without it collagen synthesis in bone is impaired and calcium has no proper framework to mineralize onto. Works best combined with Lysine and Vitamin C.Take: 500–1000 mg, morning with food
6. STRONTIUM
Strongest clinical bone evidence of anything on this list. Deposits directly into bone, simultaneously activates osteoblasts AND inhibits osteoclasts — no other supplement does both. Clinical trials showed 41% fracture reduction. Nothing comes close for pure bone impact.Take: 340–680 mg, evening away from calcium
CHEAT SHEET
SUMMARY & DOSAGE
(with only the recommendations)MORNING — with food:
- Creatine — 3–5 g
- Lysine — 1–3 g
- Proline — 500–1000 mg
MORNING — with fat:
- Vitamin K2 MK-7 — 100–200 mcg
EVENING — away from calcium:
- Strontium — 340–680 mg
EVENING:
- Ashwagandha — 300–600 mg
BEFORE BED:
- Magnesium Glycinate — 300–400 mg
MORNING — empty stomach:
Tongkat Ali 200–400 mg
CHEAT SHEET
SUMMARY & DOSAGE
(with all the supplements)MORNING — empty stomach:
- Colostrum — 500–2000 mg
- Tongkat Ali — 200–400 mg
- D-Aspartic Acid — 2–3 g (2 weeks on/off)
MORNING — with fat:
- Vitamin K2 MK-7 — 100–200 mcg
MORNING — with food:
- Creatine — 3–5 g
- Lysine — 1–3 g
- Proline — 500–1000 mg
WITH MEALS (2–3x daily):
- Berberine — 500 mg
WORKOUT:
- Phosphatidylserine — 400–800 mg (before or after)
EVENING — with food:
- Zinc Carnosine — 15–25 mg
- Silicon — 10–30 mg
- White Button Mushroom — 500–1000 mg
- Grapeseed Extract — 100–300 mg
EVENING:
- Ashwagandha — 300–600 mg
BEFORE BED:
- Magnesium Glycinate — 300–400 mg
IMPORTANT NOTE
These 8 (Creatine, Magnesium Glycinate, etc.) only work if the foundation is there:
