5 Supplements I Actually Take Every Day (And Why)
Last updated: September 2026 · By the Aspecimen team · 7 min read
Every week someone asks me what I actually take. Not what I’d recommend for clicks. Not what a brand paid me to mention. What I personally put in my body every single day without question.
The honest answer is a short list. Most supplements are noise. A handful are signal. Here are the five that have earned a permanent spot in my stack — with the science to back each one up and exactly what I use.
1. Creatine Monohydrate
If you’ve read anything on this site, you already know where I stand on creatine. It’s the most researched supplement in existence. Full stop. Hundreds of peer-reviewed studies confirm it increases strength, improves power output, accelerates muscle growth, and even supports cognitive function.
I take 5g every morning with water. No loading phase. No cycling. Just consistent daily use — the research is clear that timing and loading phases don’t meaningfully affect outcomes. What matters is consistency.
What I use: Nutricost Creatine Monohydrate — pure, micronized, no fillers, and the cost per serving is unbeatable.
2. Vitamin D3 + K2
Most people are deficient and don’t know it. Vitamin D functions more like a hormone than a vitamin — it regulates testosterone production, immune function, mood, bone density, and hundreds of gene expressions throughout the body.
The K2 pairing is essential: it directs calcium to your bones instead of your arteries. Don’t take D3 without K2 long-term.
I take 5,000 IU of D3 with 100mcg of K2 (MK-7 form) daily with a meal that has fat in it — D3 is fat-soluble, absorption tanks without dietary fat.
What I use: Sports Research Vitamin D3 + K2 — coconut oil softgels for absorption, clean label, well-dosed.
3. Omega-3 Fish Oil
The Western diet is massively skewed toward omega-6 fatty acids. Fish oil corrects that ratio. The benefits stack up across nearly every system in the body: reduced inflammation, improved cardiovascular markers, better brain function, enhanced recovery from training, and joint lubrication.
The key numbers to look at are EPA and DHA — not total fish oil. I aim for at least 2g of combined EPA + DHA per day. Most cheap fish oil capsules give you 300mg combined per pill, meaning you’d need 6-7 caps. Buy a concentrated formula.
I also keep mine in the freezer. Frozen fish oil capsules don’t repeat on you.
What I use: Carlson Elite Omega-3 — high EPA/DHA concentration, third-party tested for purity, no fishy aftertaste.
4. Magnesium Glycinate
Magnesium is involved in over 300 enzymatic reactions in the body. It’s critical for sleep quality, muscle function, nervous system regulation, blood sugar control, and testosterone production. It’s also chronically depleted by stress, sweating, and alcohol — meaning anyone who trains hard and lives a modern life is likely running low.
The form matters enormously here. Magnesium oxide (the cheap stuff in most supplements) has terrible absorption and causes digestive issues. Magnesium glycinate is chelated to glycine, which dramatically improves absorption and has a calming effect that makes it ideal taken before bed.
I take 400mg about an hour before sleep. Sleep quality improvement was noticeable within the first week.
What I use: Thorne Magnesium Bisglycinate — Thorne’s manufacturing standards are among the best in the industry, and this formula absorbs exceptionally well.
5. Whey Protein Isolate
Protein is the building block of everything — muscle tissue, enzymes, hormones, immune cells. If you’re training hard and not hitting your protein targets, you’re leaving adaptation on the table. The research consistently points to 0.7–1g per pound of bodyweight as the target range for muscle building and preservation.
Food first, always. But whey protein is the most convenient, cost-effective way to close the gap between what you’re eating and what your body actually needs. Isolate is preferable to concentrate — higher protein percentage, lower lactose, faster digestion post-training.
I use one scoop post-workout and occasionally as a mid-morning addition to oatmeal. Nothing fancy.
What I use: Kaged Whey Protein Isolate — clean ingredients, third-party tested, and actually mixes well without clumping.
The Bottom Line
That’s the full stack: creatine, D3+K2, omega-3, magnesium glycinate, and whey protein. Five things. Combined monthly cost is roughly $60-80 depending on where you buy. That’s less than most people spend on supplements they don’t need.
Everything else I’ve tried over the years — pre-workouts, BCAAs, testosterone boosters, fat burners — has either not moved the needle or actively wasn’t worth the cost. These five have consistently delivered.
If you’re starting from scratch, don’t try to take everything at once. Add one at a time, give it 4-6 weeks, and actually pay attention to how you feel and perform. That’s the only way to know what’s actually working for you.
Questions about any of these? Drop them in the comments or reach out directly. I read everything.
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