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My Supplement Stack

Supplements are an excellent tool to anyones nutritional approach but I must mention a few at the start of this blog post:

  1. This list is not created to instruct you as to what supplements you should take but rather to document what I personally take based on my situation. Supplements should be taken based on personal requirements and under the guidance of a health care professional.
  2. Supplementation should come secondary to good overall diet and nutrition. I personally strive to get most of my essential nutrients from whole food sources with supplements being used to fill in the gaps if needed.

This blog posted is updated periodically changing the products to reflect my personal supplementation as it is constantly evolving. It is based on the above YouTube video which you can watch for more information or click the links on each product for further scientifically based information on dosage, type and effects. Affiliate links are used in this post.




Ashwagandha is an Ayurvedic herb and adaptogen which can help the body adapt better to stressors. It has been shown to improve strength and recovery in an impressive way. KSM-66 is a standardised form to ensure quality is high. I take 2 capsules split with morning and evening meals.


Zinc + Copper + Other Minerals + Vitamins

Since the beginning of 2020 I have focused on meeting my nutritional needs with minimal supplementation. This has been done mainly with increasing the consumption of organ meats such as liver, heart, kidneys and more as well as other incredible sources like oysters. I’ve personally noticed a significant improvement in my health in comparison to similar supplemented intake. I usually try to eat liver (well sourced, organic etc) and oysters 2x per week as well as other organ meats generally in my diet.


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Natural Whey

The most common “bro” supplement to meet the daily protein needs. This provides quick releasing protein in an easy access format. I prefer natural whey as it has minimal ingredients and is sweetened with stevia. I usually take 2 scoops post workout with something sugary.

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A classic lifting supplement that has been tried and tested over the years for good reasons. Creatine has an improvement in strength and power output during resistance exercise and may modestly increase lean mass as well as some other neurological benefits. I usually take 3-5g per day with water or a shake.




Magnesium is another essential mineral that is very commonly deficient in developed countries. It’s a co-factor for over 300 enzymatic processes in the body. It’s required for energy production, glycolysis and helps regulate melatonin. I take 1/4 tsp daily mixed with sparkling water using my friend Ryan’s recipe.

6 thoughts on “My Supplement Stack”

  1. Hi Tom,

    Great post, I like to experiment with supplements as well, can you share more info about the mushrooms you mentioned?


    1. Hi Kamil,

      Thanks, I think it’s a very interesting thing. I will be updating this blog post over the Christmas break with the mushrooms I use 🙂

  2. Hey Tom, could you do a video or a blog post regarding what you think about bulletproof and mushroom coffee please? Do you still drink them everyday? Considering trying them for myself but can’t help but think they’re a trend rather than beneficial to your health!

    1. Hey Jack, I sure can in the future, will add it to the list. I don’t drink them every day anymore simply because it usually ends up with me eating fewer calories which isn’t ideal for the current gaining cycle. I think mushrooms are fantastic and have long-reaching benefits outside of their addition to BPC. I still use them daily 🙂

  3. Hey Tom, I just wonder if this is still being updated or if you could update it when you got some spare time? Im using similiar supplements so I wonder what else do you use? Thanks!

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