My Supplement Stacks Part 1: What to Take Together

I’m Brandon Wilson. I am constantly working toward improving my mind, body, and spirit using various ancient techniques and cutting-edge biohacking tools and devices. I want to be healthy, but not at the expense of being happy. This simple idea is what it means to be wellthy.

First time reading? Let’s get you in the club.

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🎧 Audio Teaser

Here is a taste of the audio voiceover that Be Wellthy Club members can listen to in every newsletter.

The dietary supplement industry is substantial and growing rapidly. As of 2024, the global dietary supplements market is estimated to be worth around $193.7 billion, with an annual growth rate of approximately 9.1%¹. The U.S. market alone was valued at $53.58 billion in 2023, trending at a compound annual growth rate (CAGR) of 5.7% from 2024 to 2030.² With all this money at stake, myriad companies and celebrities are marketing their supplements as the best ones. How do you know what to take or whether you should take supplements?

Some people swear by supplements, and others contend that you’re only creating expensive urine. One argument I hear about supplements is that you shouldn’t need to take anything extra if you’re eating the right foods. Another common point is that our ancestors didn’t have supplements, so why should we? My response to these points is that we shouldn’t have to take supplements, but the decline in the nutrient content of our foods leaves us little choice.

Several studies have demonstrated a significant decline in nutrients in crops and animals over the last several decades. One notable study by Donald Davis and colleagues published in 2004 in the Journal of the American College of Nutrition analyzed USDA nutrient data for 43 garden crops from 1950 to 1999. The study found significant declines in protein, calcium, phosphorus, iron, riboflavin (vitamin B2), and vitamin C, with reductions ranging from 6% to 38%. The researchers suggested that the primary cause of these declines was the breeding of crops for higher yields, which can dilute nutrient concentrations in the plants. A comparative study of nutrient data from the U.K. over 50 years showed significant declines in the mineral content of vegetables. Animal products have also suffered in quality due to industrial farming prioritizing yields and profits over animal health.³ Even if you are eating the cleanest and healthiest foods, you may not be getting optimal levels of nutrients.

Your doctor should be able to help you identify any nutrient deficiencies when reviewing your lab results. You can use at-home tests like the Vivoo urine test for basic results. Raffle winners get a Vivoo test in their goodie bags.

I have three house rules regarding supplements.

1. Always consult a trusted healthcare professional before taking any supplement.

2. Always know exactly why you are taking a supplement.

3. Balance the quality with the affordability of supplements. An inexpensive supplement is not necessarily poor quality, and expensive supplements are not necessarily high quality.

In Part 1 of this series, I share my fundamental supplement stacks that work best together.

Fat-soluble vitamins D, A, K, E

I’ve written about the importance of checking your vitamin D level, and if you don’t spend much time in the sun, you may consider supplementation. Look for Vitamin D3 (cholecalciferol), the same type of vitamin D made in the skin from sun exposure. Take vitamin D in the morning or afternoon. Taking it at night may interfere with melatonin production.

Vitamin A facilitates many metabolic functions and supports the immune system. There are two versions of vitamin A: carotenoids like beta-carotene found in plant-based foods and retinoids like retinol found in animal-based products. Retinoids tend to be more usable by the body.

Vitamin K activates proteins that ensure calcium lands in bones instead of soft tissues like arteries. Look for vitamin K2 (menaquinone), a critical vitamin for cardiovascular health and bone density.

Vitamin E is an important antioxidant that supports the immune system and is crucial to skin health. It also helps the body absorb vitamin A. Avoid the synthetic DL-alpha-tocopherol form and choose a supplement with delta- and gamma-tocotrienols.

Since vitamins D, A, K, and E are fat-soluble, take them with a meal that includes fat.

Calcium

Calcium is famous as a major component of bones, but it’s also essential for energy production. Calcium citrate is a common form. In Smarter Not Harder, Dave Asprey suggests other forms with added benefits: calcium fructoborate, calcium AEP, calcium AKG, and calcium D-glucarate. Vitamin D enhances calcium absorption, and vitamin K2 ensures calcium is used correctly in bones, making calcium an excellent addition to DAKE.

Magnesium

Magnesium is a cofactor in more than three hundred enzymatic processes in the body. Magnesium helps activate vitamin D. I’ve written previously about the different forms of magnesium. Any compound of magnesium that ends in -ate will be absorbed well by the body.

My stack

• Vitamin DAKE™️ from Suppgrade labs

• NOW Calcium D-glucarate for liver detox support

• Magnesium Breakthrough from BiOptimizers

Iron and Vitamin C

Vitamin C increases iron absorption, especially non-heme iron found in plant-based foods. If you’re eating plenty of fruits and vegetables, you’re probably getting sufficient vitamin C. I do not take an iron supplement, but I do take vitamin C.

My stack

• Essential C Complex from Paleovalley

Sodium and Potassium

Sodium and potassium are hydrating minerals. Potassium draws water inside your cells, and sodium draws water outside your cells. Your neurons need sodium and potassium together to send signals. I prefer an electrolyte mix or high-quality sea salt.

My stack

• LMNT powder

• Icelandic flake salt from Crucial Four

• Colima Sea Salt from Ava Jane’s Kitchen

Copper and Zinc

Copper is vital for energy, metabolism, cardiovascular health, joints, bones, hair, skin, and nails. Zinc is essential for immune response, antioxidant defense, and enzyme function. Copper and zinc balance each other, and many people have a copper deficiency because so many supplements (especially for the immune system) have zinc. As long as you’re not taking high doses, your body will sort out what it needs when you take copper and zinc together.

My stack

• Sovereign Copper

• Megafood Zinc

Iodine and Selenium

Iodine is critical for thyroid hormone production, metabolic regulation, and neurological function. Your doctor can order a urinary iodine test to determine your level. I learned through an Oligoscan that I was iodine deficient. Iodine has synergies with vitamin A, magnesium, zinc, iron, and selenium. Selenium supports antioxidant defense, thyroid function, immune function, and cardiovascular health. Selenium has synergies with iodine, zinc, and vitamins A, C, and E.

My stack

• Detoxadine® Nascent Iodine from Global Healing

• Food Research Selenium

Ultratrace Minerals

Ultratrace minerals are essential in your body but occur in even lower amounts than trace minerals. They support enzyme activity and energy production.

My stack

• BEAM Minerals—I wrote about this product in a previous newsletter. Use code BRANDON51920 to save 20%.

• Danger Coffee - Lab-tested and mold-free remineralized coffee

Bottom Line Simple Stack

I realize that not everyone will spend the money and take the time to put these stacks together. Allow me to condense everything above into a simple stack of three supplements:

• Vitamin DAKE - $39.85 for a two-month supply on subscription

• Minerals 101 - $26.55 for a one-month supply on subscription

• BEAM Minerals capsules - $36 for a two-month supply on subscription

Total monthly cost: $64.48, about $2.15 per day.

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The Daily Habit is where I share my habits related to the fundamentals: sleep, diet, physical activity, mindfulness, and stress management.

Use sites like Consumerlab, Labdoor, and Mamavation to research independent testing of supplements and other consumer products.

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Last week’s answer

Free raffle entrants: Mandy P.

Be Wellthy Club entrants: Scott L., Ariel E., Amy S., Scott S., Renata B.

The July raffle is now closed with 10 free entries and 45 Club entries.

Free subscribers can still enter to win one monthly raffle prize. Club members get an automatic entry each month to win one of two monthly raffle prizes. All you have to do is email bewellthy@substack.com the correct answer to each week’s brain training, and you will be entered into a monthly raffle to win cool biohacking prizes. You must be a subscriber to win! I do respond to every email.

This week:

Take the given words, and by moving a single letter from one word to the other, make a pair of synonyms or near synonyms. For example, given: Boast - Hip, move the ‘s’ from ‘Boast’ to ‘Hip’ to create two synonyms: Boat - Ship.

1. Inks - Tiles
2. Ride - Relive
3. Gaze - Freed
4. Snail - Pike
5. Snag - Cold

See the answer.

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Two years ago, I wrote a summary of a book called Lies My Doctor Told Me by Ken D. Berry, MD, FAAFP. Dr. Berry presents several contrarian viewpoints about what he considers outdated medical advice. Eating fat makes you fat? High cholesterol is bad? A low-salt diet prevents heart disease? Western medicine is playing catch-up, especially related to the prevention of chronic diseases.

Keep your loved ones informed with the most up-to-date information about wellness by sharing this newsletter.

1. https://www.wellnesscreatives.com/supplement-industry/

2. https://www.grandviewresearch.com/industry-analysis/dietary-supplements-market-report

3. https://www.mdpi.com/2077-0472/13/9/1788