My personal supplement stack

I thought it would be a good idea to give you all an updated list of my current supplement stack. While this can’t and won’t cover all the things I take on a yearly basis (I often try things purely for the purpose of self-experimentation), I do want to provide a general framework for the primary things I take mostly year-round, as well as some of my reasoning for doing so.

Most often, it seems like people take an arbitrary approach to supplementation. Just as with the exercise we choose to incorporate into our program, we also want to ensure that the supplements we select are either 1. targeted and serving a very specific aim or 2. aimed at checking a lot of ‘big boxes.’

While supplementation often needs to be goal-directed in the short term, I find that the vast majority of the items covered below can benefit most people, particularly once they are healthy and simply aiming to maintain good function. This is very similar to how we approach training in the base program (zone 2, strength training, a little bit of power and speed, etc.).

I believe that once people have addressed major issues in their health (like leaky gut or dysbiosis), allocating existing funds toward some of the things listed below would probably be a good idea. When in doubt, I think this generalized framework for high ROI supplements will serve many well. That being said, this is what I do. It’s not medical advice, and it’s not intended to facilitate self-treatment.

I’ve tried to include everything here in order of relative importance. The first 4-5 items you’ve probably heard me talk about before. Those are the most important if your budget is limited. Then, we get a bit deeper into the weeds with some options you can consider if you have some money left over. Again, I don’t expect everyone to spend money on all of this, nor is it essential to be healthy. I just think most of it’s probably a good idea, and the vast majority of the items listed here have relatively few contraindications as well.

Even with all of my mainstay supplements, I like to occasionally come off everything randomly once every 4-5 months. Usually for a full week How I feel

For most vitamins and minerals not listed I try to get via food

As always, speak with a nutritionally informed physian prior to using any supplements

The big categories

Before we get into the supplements themselves, it’s worth touching on what some of the ‘big boxes’ actually are. When it comes to general supplementation outside of ergogenic aids for performance, I look at supplementation through four primary categories, all of which are uniquely intertwined and overlapping.

This will help us see where we can plug and drop everything on our list bellow

Micro-nutrient needs

Arguably, the most important role that supplements play in a wellness or even performance-oriented regime is to fulfill an individual's micro-nutrient demands, particularly when specific key nutrients are 1. depleted quickly (especially our water-solubles) and 2. difficult to achieve through diet alone. Profuse sweating, intense exercise, psychological stress, and even things like inflammation and infections will all significantly drive up our demand for key nutrients, particularly the water solubles. Minerals in particular will also help prevent the accumulation of certain toxins like heavy metals and glyphosate.

The microbiome

The second category of supplementation that I like to emphasize is the microbiome. This is often done by supplementing with things like probiotics or specific kinds of fiber to enhance the composition of keystone microbes in the gut. The gut is also a significant player in micro-nutrient status, as our gut bacteria help facilitate the absorption of key dietary vitamins and minerals and also produce many of them as secondary metabolites, particularly B vitamins and vitamin K. Without a healthy microbiome, none of the supplements we take will be bioavailable. The microbiome is also our first line of defense against things like ingested plastics, metals and other ‘toxins’. Its essentially a giant filter.For this reason, you can’t detox without a healthy gut. You’ll notice that there isn’t anything specifically mentioned here for the immune system. Well, the vast majority of your immune system lives in your gut. Improving micro-nutrient status and your gut health are the two biggest ways to improve your immune health.

Detoxification support

The third category is gentle detoxification. This often includes supplementing with key nutrients that support our detoxification pathways or supplementing directly with substances that chelate (grab ahold of) toxic exposures like heavy metals, glyphosate, and endocrine disruptors. Yes, detoxification IS in fact a real thing and you absolutely can supplement with things that directly bind and facilitate the removal of accumulated toxins. You just need to supplement with the right things 🤯this is particularly important in the world we live in today, where we are constantly bombared with ‘toxins’ in our food, water (drinking and bathing) and air.

Antioxidant and cell support

Lastly, we have targeted antioxidant, mitochondrial, and ‘cell’ support. Here, we’re looking at supplements that provide ‘bang for our cellular buck’—those that help improve cell membrane fluidity, boost mitochondrial function, and quench reactive oxygen species. While being particularly selective. Meaning they don’t interfere with good ROS signaling. Surprisingly, this is probably the least important category. As strange as this may sound for how ‘hyped’ mitochondrial support is in the anti-aging space, many of these aims can be achieved by improving gut health, eliminating toxins, and balancing our nutrients. In fact, this accounts for probably 90% of the key underlying biologcal processes through which we maintain good cell and mito health (think endogenous antioxidant synthesis, nutrients that support the respiratory chain ATP synthase etc). We we will see, key nutrients like glycine (glutathione)vitamin K, magnesium and B-vitamins are tremendously important for this.

The supplements (TIER 1 — basic nutrients and foundational support)

Spore-probiotic — microbiome health, nutrient synthesis and bio-availability, detox, cell support etc

arguably one of the most important supplements with the highest ROI in my experience are spore probiotics. If you have a limited budget, I’d rather you take a spore probiotic even before any of the supplements I personally sell. Why? Because the gut is that important. I said it. I care about your gut more than my own profit margins. If your gut isn’t healthy, good luck absorbing magnesium, B vitamins, or anything else you supplement with.

Why do I like spores so much? They’re gentle (for most; I’ve even had many with severe autoimmune conditions take them without a problem!) and help to modulate the microbiome back toward a more balanced state. While many probiotic blends can be helpful for specific goals, spores tend to be the most general and broad in their beneficial actions. Plus, they don’t colonize the gut and can’t become overgrown. They lower pathogen load, improve the diversity of other beneficial microbes in the gut (particularly the bacteria we can’t supplement with or that aren’t commercially available), seal up the gut lining, reduce endotoxemia, and improve sleep and mental health. Spores are like an adaptogen; that’s essentially how they function in your gut. Spores alone won’t fix all your problems, but they will likely move you closer to a healthier baseline. They get the first giant ass domino to fall. Because we are constantly exposed to things that disrupt our microbiome (even with a perfect diet), it’s important to consistently use spores to maintain homeostasis.

My dosage and recommendations

I recommend taking 1 capsule (of Just Thrive) or 2 capsules (if using MegaSpore, which is a similar formula many in Europe can find) daily—for the rest of your life. Personally, I take two servings a day. This is the last time I’ll say this: there’s no real reason to ever come off your spore probiotic. It's vital to stay consistent. The number of excuses I hear from people complaining about their gut who can’t even stick to taking one capsule a day is truly astounding. This is the bare minimum you can do. You can use the code GRANTFOLWER15 for 10% off Just Thrive.

Magnesium — basic nutrient, detox supper, cell health

the second highest ROI supplement for most people is a good magnesium. Many contrarians argue that magnesium isn’t as important as many have made it out to be. This is wrong. Magnesium is easily one of the highest ROI minerals you can supplement with, and the benefits are immediately observable for many. The reason magnesium is important is because it’s needed for essentially every biological process in your body. Your immune cells need it, your brain needs, your muscles need it — there isn’t a single organ or system that doesn’t heavily rely on magnesium to facilitate important biological functions. Now truly, this can be said for basically all of our vitamins and minerals. So you can essentially copy-paste this rationale for the others (like zinc) which will be listed below. In this regard, magnesium is like the rest. The problem is that it’s difficult to get enough through diet alone. Unlike other minerals like potassium, calcium and sodium which can be very easily achieved through a nutrient dense diet, magnesium is a bit more difficult. Particularly if you exercise hard (you sweat a lot of it out) or are under a lot of stress. The depletion of our soil makes matters worse.

My dosage and recommendations

Most people can benefit from somewhere around 400-600mg of supplemental magnesium daily, ideally taken in the evening. I personally take 600mg of my product Recharge, in two divided doses of 300mg: one with dinner and then one right before bed with some sea salt in my water. Magnesium can lower your calcium levels in excess, so it’s important to hit the RDA (or above) for calcium. Sodium is also important with magnesium.I get around 1200-1500mg of calcium daily (through Whole Foods and a small bit of pearl powder) and around 3000mg of sodium (sometimes 3500 on hard training days) along with my magnesium.

https://fowlerfitness1.myshopify.com/

(My brand). You can use the code SUBSCRIBER10 for 10% off all my products as a patreon member.

B-complex vitamins — basic nutrient, detox supper, cell health

It’s hard to compare magnesium and B-vitamins in terms of relative importance. Many of the criteria applied to magnesium above also applies to B-vitamins. B-vitamins are like the opposite side of the coin. Both magnesium and B-vitamins are needed for ATP production and essential biological functions. Both are needed for energy and relaxation. The difference is that magnesium tends to be more acutely relaxing, while B-vitamins are more acutely stimulating. Night and day. A coupled system. Both magnesium and B-vitamins are needed for , red blood cell formation, nerve healrh and function, and maintaining overall metabolic health. Because B-vitamins are water soluble (you’ll sweat them out as well) and readily consumed during intense periods of physical and psychological stress, many can benefit from supplementation

My dosage and recommendations

I personally take one capsule of my product Ignite daily. Those under intense stress or psychological demands may want to consider the full dose of 2 capsules — flushing of the skin is normal! It’s the niacin flush. If you’re taking the full dose, I like to take one capsule in the morning with food, and another with lunch. If you workout in the morning, consider taking your B-vitamins after you train. This will replenish levels lost during training, and provide a boost of energy after a hard session. Conversely, many who find Ignite stimulating like to use it prior to training as a pre-workout alternative — both can work.

https://fowlerfitness1.myshopify.com/

(My brand)

Shilajit — basic nutrient, detox support, cell support,

Shilajit is a natural substance found primarily in the Himalayas, formed from the decomposition of plant materials over centuries. It is a sticky, tar-like resin that is rich in hard to source minerals (like lithium and strontium) vitamins, and unique, rare antioxidants. If we’re comparing Shilajit to an exercise, Shilajit would be almost comparable to a squat — it’s not going to be as targeted for the quads as a leg extension would. But it’s going to cover a ton of bases. Think of Shilajit as a better version of a multi-vitamin (a multi-mineral really) with all of the things we need (but often have a hard time getting in our diet) without any of the redundancy found in most multi-vitamins (too much of the stuff we already get through our diet and not enough of the hard to source stuff). Not only is Shilajit an extremely rich source of minerals (particularly trace minerals) it also contains numerous antioxidants like urolithins as well as fulvic acid, a power chelator of heavy metals and glyphosate. Shilajit also acts as a powerful nootropics, and can be a great pre-workout alternative or as a nutraceutical to enhance focus. Shilajit also supports healthy hormone levels, particularly testosterone. Shilajit really does a bit of everything and touches on all of our big categories — nutrients, detox, gut and cell support. Shilajits fulvic and humic acid content also makes it an effective adjunct to combine with other supplements, as these compounds help to facilitate the absorption of other vitamins and minerals

My dosage and recommendations

I take 5 talebs of mitolife Shilajit daily. It’s important to get Shilajit from a reputable source, and many popular brands are contaminated with heavy metals. Mitolife Shilajit is expensive, but it’s actually much cheaper than most Shilajits when considering dosing. Anywhere between 2-5 tablets daily is effective, and one box can last 1-3 months depending on the dosage you use. For best results (particularly if you want the pro-cognitive benefits) let the tablets dissolve under your tounge. The taste is bad but this is the ideal way to consume it! For a stimulating combo, use mitolife Shilajit with Ignite B-vitamins in the morning. Its best to avoid Shilajit and B-vitamins at night.

You can use the code GRANTFOWLER15 for 10% off all mitolife products.

https://lddy.no/pp3a

Vitamin K — basic nutrient

Vitamin K is an important, fat soluble vitamin that many are deficient in. Particularly vitamin K2. Vitamin K dramatically improves ATP production, and is an important co-factor in the respiratory chain. Vitamin K is the Shepard of calcium, removing it from tissues where it often accumulates inappropriately (like in the soft tissue and arteries) and deposits it back into bone and teeth. Vitamin K is essential for supporting hemodynamics, cardiovascular health, cellular energy production, prostate health and optimal testosterone levels. It works synergistically with vitamin D and magnesium for bone, joint and soft tissue health. It’s also crucial for the development of a healthy jaw and airway.

My dosage and recommendations

I personally take half a capsule of mitolifes K, which has high dosages of K1 as well as both forms of K2 (MK-7 and MK-4). Vitamin K can be dosed very high (400-800mcg MK-7 in particular) for joint and other issues with the teeth. For regular maintiance dosing for general health, anywhere between 100-200mcg (of mainly MK-7) daily is ideal. If you’re on a budget, you can stretch the mitolife vitamin K bottle out to 2-3 months using 1/4 or half a capsule. This gets you a good dose at a reasonable price.

L

https://lddy.no/pp3a

Zinc (carnosine) — basic nutrient

Zinc, like magnesium, is another extremely important mineral. Particularly for the immune system and healthy hormone levels. Zinc is extremely important for thyroid, testicular and prostate health. It also boosts androgen receptor sensitivity so that the testosterone you produce can actually do stuff in your body! Zinc is necessary for the biological function, maturation and development of our T cells. It facilitates a lot of important immune functions like immune survilence as well. This is why immune peptides like thymalin can’t work as well without zinc. It also helps with sleep, wound healing and improves libido.

I like to use mitolifes zinc carnosine. It’s priced well and one bottle will last you a long time. Zinc carnosine in particular is also great for sealing up the gut lining, and carnosine (the molecule that the zinc is bound to here) has many important functions in the body. It mitigates glycation (basically where glucose bind to proteins, lipids, or nucleic acids in the body, formating advanced glycation end products that harm our health) acts as a powerful antioxidant (particularly in the muscles, brain and heart) and improves exercise capacity. Zinc + carnosine is two birds, one stone. For zinc, it’s best to use small doses as it can deplete your copper levels. You’ll want to make sure you’re also consuming copper rich foods like organ meats (1-2x a week) oysters and some fruits. Shilajit is also loaded with bioavaliable copper. Zinc is commonly deficient in athletes and can dramatically sabotage exercise performance as well. Zinc, like magnesium, will also displace heavy metals like aluminum, lead and arsenic

My Dosage and Recommendations

I like to take one capsule daily (16mg) of mitolifes zinc carnosine before bed. Taking it before bed helps to improve sleep quality and also mitigates intermittent hypoxia during sleep. This is useful especially if you have apnea.

https://lddy.no/pp3a

(GRANTFOWLER15)

TIER 2 SUPPLEMENTS

Now that we’ve covered most of our foundationals nutrients, I’ll touch on some other key supplements I use (some on an ongoing basis, some on a cycled, semi-ongoing basis) as well as some miscellaneous stuff I think can be useful for many.

Plasmalogens — advanced cell and antioxidant support

Plasmalogens are special phospholipids in our cell membranes, abundant in the brain, heart, and immune cells, with a unique structure that helps our cells resists oxidative damage and facilitate important biological functions. They have many benefits, including antioxidant protection against free radicals, enhanced membrane stability for better cell function, anti-inflammatory effects to reduce risks of conditions like arthritis and heart disease, and neuroprotection that supports cognitive health. They may also help prevent neurodegenerative diseases like Alzheimer's and even cancer. Plasnalogens also protect our cells against things like EMF’s and cosmic radiation from the sun.

Plasmalogens containing DHA (an omega-3 fatty acid) are huge for brain and eye health. They promote cognitive function, memory, and neurogenesis, and lower the risk of cognitive decline. They also supporting eye health against conditions like macular degeneration.

In contrast, plasmalogens with omega-9 fatty acids (like oleic acid) contribute to heart health by improving cholesterol levels and reducing inflammation, which may help with atherosclerosis and metabolic issues. They also support skin integrity and blood sugar regulation, aiding in diabetes management. They also support our immune cells in the brain, and make up a crucial and significant portion of myelin sheeth— the proteive coating on our nerves. Plasmalogens have many great pro-cognitive benefits as well.

My Dosage and Recommendations

I won’t lie. Plasmalogens aren’t cheap. If you had to choose one, I’d go with the ProdromeGlial. Which is the cheapest. I personally take one serving of glial daily and one serving of neuro (the more expensive one) 3x a week. Occasionally I’ll take a month off from both before resuming again. Once plasmalogen levels have been restored, you can take them Inconsistently to save money. For example, you could do 4-8 months on (daily or every other day), then one month on and 2-4 weeks off etc. glial tends to be more relaxing and is great for those with sleep issues and anxiety. Plasnalogens may also help with depression and other psychological conditions. Neuro is bit more stimulating and great for those with low energy and motivation.

Fulvic acid — cell support, detox, micros

Fulvic acid was mentioned above, and is a key component of Shilajit. Personally, I like to supplement with added fulvic acid to support the removal of glyphosate, which we all come in contact with regardless of how clean our diet is. Glyphosate disrupts the microbiome significantly, chelates important minerals like molybdenum and zinc; and has also been linked to cancer and numerous chronic diseases. Fulvic acid itself contains numerous trace minerals and is a powerful, cell-permeable antioxidant. Similar to molecular hydrogen, fulvic acid can readily diffuse across the cell membrane, where it selectively quenches ROS, dramatically boosts mitochondria function and ATP levels and chelates intra-cellular toxins. Because fulvic acid is highly permeable to biological barriers, it can cross the blood brain barrier and chelate difficult to reach toxins and heavy metals. It also significantly improves nutrient absorption (particularly minerals like magnesium) and bio-availability. Fulvic acid also improves the microbiome and has some ability to bind endo and mycotoxins. It may also protect us from EMF’s.

My Dosage and Recommendations

I like to take two dropper fulls (total) of the tennent brand, one in the morning and one in the evening. Ideally with other supplements and minerals. You can also add it to water (with sodium, taurine and potassium) during training.

https://tennantproducts.com/products/fulvic?BwE

Modified citrus pectin — detox

Modified citrus pectin is another great nutraceutical for broad spectrum detoxification support. In fact, I can’t think of a single supplement (aside from maybe fulvic acid) that’s as good as MCP for this. Particularly when it comes to binding heavy metals and mycotoxins. Theres also some evidence that MCP can mitigate tissue fibrosis as well as the bacterial and fungal biofilms that pathogens use to protect themselves from anti-microbials and even your own immune system. MCP does an unmatched job at chelating heavy metals like lead and arsenic, and is particularly effective when combined with fulvic acid. There’s also some evidence it may help remove micro-plastics, PFAS and other endocrine disruptors. Most importantly, it does this WITHOUT chelating our minerals. One of the downsides of traditional chelation (charcoal, some zeolites etc) is that they also bind to minerals. If that wasn’t good enough, MCP also lowers systemic inflammation better than virtually any herbal anti-inflammatory, prevents the development of plaque build up in the arteries; positively impacts the diversity of the microbiome; and modulates the immune system. MCP is also being studied for neurodegernative conditions and as a powerful anti-metastatic (prevents cancer from spreading)

My Dosage and Recommendations

For those starting out with MCP, I think this is a good one to take chronically at a low dose for at least 6-8 months upfront. One serving (1 tsp or 1 scoop) ideally on an empty stomach or 30min prior to a meal. After you’ve taken it consistently, you can use it in ‘phases’ (1 month on, 1-2 months off) in order to keep your levels of accumulated toxins low. For those with high occupational exposure to things like heavy metals and glyphosate, this may be one you want to keep constantly in rotation. Note — Pectasol is the only form of MCP studied in clinical trials. This is the only brand you should use.

https://econugenics.com/pages/pectasol-

Lactobacillus and bifido probiotic blend

Once you’ve finished the fungal protocol, it can be useful to add in another probiotic, particularly one containing a blend of clinically studied lacto- and bifido strains. These help to ensure that the gut does not become dysbiotic again and work in conjunction with the spores to modulate the immune system, seal up the gut lining, and improve micronutrient status. I often don’t recommend adding in lacto- and bifido blends during the fungal protocol. It’s best to wait, as many of these strains can temporarily worsen issues like histamine reactions, brain fog, and GI problems. Spores tend to be more gentle at cleaning up the gut. Then, we can add in colonizing strains to further improve the gut ecology later on. Most will react to them much better in this order.

My dosing recommendations

There are a few kinds I like. For a good blend of lacto- and bifido strains, Jarrow Dophilus 50 billion 10 strain is a good brand with numerous, clinically studied strains. This is a new once I recently started that I feel really good on. Especially mentally. Two of my favorites are Bifido longum BB536 (one of the most well-studied probiotics for eliminating allergies and modulating the microbiome) and Lactobacillus helveticus (another great psychobiotic for stress), which are both included. I personally take this one three times a week. Initially, it’s best to take it every day for a month. During this period, you may notice stool changes or a slight return of symptoms you eliminated on the fungal protocol, such as gas and bloating. This is normal and typically just your immune system responding to the new strains. In cases of severe SIBO, it may also be eliminating pathogens and causing additional die-off.

Then, I typically make William Davis’s SIBO yogurt (you can find recipes and tutorials on YouTube) with 1 capsule of Mercola brand L. gasseri, 2 capsules of MyReuteri, 1/16 teaspoon of Body Ecology’s histamine-degrading probiotic, and 1 capsule of L-Fermtum from Biogia. The great thing about using these to make the yogurt is that you will rarely need to use them separately in capsules, which saves you a lot of money in the long run. Every 8–10 batches, I usually start over again, adding the prebiotics and probiotics to a new starter culture. You could probably use the Jarrow probiotic (maybe half a capsule) as a starter culture as well. I prefer to simply take this one in capsule form, as it’s debatable how well some of the Bifido strains in it will survive in yogurt. If you decide to make yogurt with it, be sure to start fresh every 8–10 batches and ferment it separately by itself. Too many strains in one yogurt culture can compete with one another. I eat the SIBO yogurt three times a week as well, typically about 1/3 cup.

Supplemental fiber — microbiome

Talking about gut health wouldn’t be complete without fiber. While the vast majority of our fiber can and should be consumed through whole foods, I love to supplement with some targeted fibers as well. Particularly selective fibers that only feed good bacteria and ramp up the production of short chain-fatty acids like Butryate — a key player in good immunity. Having a wide variety of fiber types in the diet is the number one way to improve the diversity of the microbiome. Particularly of species we can’t yet supplement with (think akkermansia, which feeds on peels like apple peel and polyphenols predominantly). Fiber is also extremely important for maintaining regularly and expelling toxins.

My Dosage and Recommendations

I personally supplement with 5g of sunfiber in my coffee and protein every morning. Really any brand works for sunfiber. Then I typically use 1 capsule of precision prebiotic (golden kiwifruit extract) usually 3x a week, taken along with 5g of peel fiber (garden of life brand) 3-4x a week. I usually throw these both in my shake and consume them along with the SIBO yogurt.

Low dose molybdenum — micronutrient and detox

molybdenum is an important mineral for sulphur metabolism. Given my history with hydrogen sulfide SIBO (a compensatory adaption to extract sulfate from dietary sulphur) I like to use molybdenum to support sulphur metabolism as well as detox pathways. Glyphosate will also chelate molybdenum, and molybdenum conversely will prevent glyphosate accumulation.

My Dosage and Recommendations

I take a very small dose of 100mcg daily. This will last you forever and is very inexpensive. Too much molybdenum can negatively impact copper status, so it’s important to use micro-doses for most. I use the brand Seeking health and take this in the morning along with Shilajit and other supplements

Biosil — micro nutrient

Biosil is asupplement designed to support the body's natural collagen production. It Given some of the issues I’ve had with my joints in the past (as well as some suspected connective tissue predispositions) I like to take Biosil daily for preventative maintenance. It’s one of the few joint supper supplements with some good RCT’s and anecdotally, it’s worked extremely well for myself and many clients. If you’re prone to arthritis or aches and pains from training, this can be a helpful one. Biosil typically contains a form of stabilized orthosilicic acid (Choline stabilized othosilicic acid). Sillica is a trace mineral essential for healthy collagen synthesis and connective tissue strength. It’s also really important for bones and teeth. It helps stimulate collagen and elastin production, and also supports skin elasticity and strength. It also promotes the formation of glycosaminoglycans, which are important for cartilage and joint health. It works really well when you’re consistent on it

My Dosage and Recommendations

I use two capsules of Biosil in the morning, take almost everyday. After 6-8 months you could probably cycle it on and off.

Other stuff

Some other things I take on a daily basis are creatine (5g) as well as collagen (4 tablespoons) and pearl powder (1/2 tsp for added cal). I don’t really view collagen (crucial four) , pearl powder (crucial Four) or goats whey (z naturals) as true supplements but more as food staples. But I figured I’d include them here as well. I also use 15 tablets of chlorella daily in my shake for detox (energyBits brand).

I also supplement with an additional 5g of glycine and 2-3g of taurine 4-5x a week for joint, anti-inflammatory and longevity purposes. Glycine typically with last meal of the day and taurine in my water during training for hydration. Both glycine and taurine are great for relaxation and can be used in the evening to facilitate better sleep.