My Supplement Stack for 2026 - Basics and Nootropics

Supplements will never replace quality sleep, whole foods, and a well-structured training regimen. These are the foundation, without which any pills will provide less benefit than they otherwise could. But when the foundation is solid, the right supplement stack provides that marginal 5–10% gain, which makes all the difference over the long run.

It took me years of self-experimentation, dozens of blood tests, and reviewing research to filter out the marketing noise and keep only what has proven efficacy and actually works for me.

My stack for 2026 is strictly divided into two parts: what I take every day, and what I use in cycles or for specific tasks.

---

The Constant Base (Foundation)

These supplements cover basic deficiencies, support cellular energy, and maintain brain function over the long term.

Creatine

Creatine monohydrate is the most researched supplement in the world. It is mistakenly considered only a sports supplement. For a biohacker, creatine is primarily a cognitive booster. It increases phosphocreatine stores in the brain, reducing mental fatigue during complex tasks and improving short-term memory. Creatine is mostly the same everywhere, so it's hard to go wrong.

• Protocol: 1 scoop (5g) in the morning.

Vitamins and minerals

Insurance against dietary gaps. I choose complexes with highly bioavailable forms (methylated B vitamins).

• Vitamin D3: NOW Foods, 2000 IU (1 capsule in the morning).
• B-Vitamins: Life Extension, BioActive Complete B-Complex (1 capsule in the morning and 1 at lunch).
• Magnesium Doctor's Best, Magnesium Glycinate 200 mg (1 capsule 1 hour before sleep).

Lecithin

A source of phospholipids and choline — the main building block for cell membranes and the neurotransmitter acetylcholine, which is responsible for memory and learning. It also perfectly supports liver and nervous system health.

• My Choice: NOW Foods, Sunflower Lecithin, 1200 mg.
• Protocol: 1 capsule in the morning and 1 at lunch.

Lithium (Microdosing)

This refers to microdoses of lithium (lithium orotate), not pharmacological doses. In such microdoses, lithium acts as a powerful neuroprotectant: it supports neuron health, stabilizes mood, and potentially promotes longevity.

• My Choice: Life Extension, Lithium (1000 mcg).
• Protocol: 1 capsule in the morning.

Iodine

Critically important for the production of thyroid hormones, which regulate basic metabolism and energy levels. Given the widespread iodine deficiency in soil, this supplement helps avoid subclinical hypothyroidism and brain fog.

• My Choice: NOW Foods, Kelp (150 mcg).
• Protocol: 1 tablet in the morning.

Omega-3

EPA and DHA acids are the foundation of neuron membranes and a powerful anti-inflammatory tool. A high Omega-3 index correlates with the preservation of cognitive functions in old age and stable cardiovascular system performance.

• My Choice: NOW Foods, Super Omega 3-6-9.
• Protocol: 1 softgel in the morning and 1 at lunch.

---

Cycled Supplements and Nootropics

I add this part of the stack in cycles to solve specific tasks: deep work, recovery, or a neuroplasticity boost.

Lion's Mane (Hericium erinaceus)

I use potent extracts standardized for erinacines. Lion's Mane stimulates Nerve Growth Factor (NGF), improving neuroplasticity and memory. An excellent tool for periods of intense learning or mastering new skills.

• My Choice: Erinamax or Paul Stamets' mycelium (Host Defense).

CDP-Choline (Citicoline)

A powerful source of choline that easily crosses the blood-brain barrier. It improves focus, attention, and works perfectly in tandem with Lion's Mane or other nootropics that require high acetylcholine expenditure.

• My Choice: Life Extension, Citicoline (CDP-Choline, 250 mg).
• Protocol: 1 capsule in the morning and 1 at lunch.

Caffeine + L-Theanine

L-theanine (an amino acid from green tea) smooths out the cortisol spikes from caffeine, eliminates anxiety and jitters, leaving a clean, focused drive. Perfect synergy for the flow state. I sometimes drink caffeine with green tea, so I don't always use theanine in its pure form.

• My Choice: ALLMAX Essentials Caffeine and NOW Foods L-Theanine.
• Protocol: A 1:2 ratio (e.g., 100 mg of caffeine to 200 mg of theanine).

Phenylpiracetam (Phenotropil)

Heavy artillery for days when you need to do the impossible. It works as a mild psychostimulant and a classic nootropic: it increases the brain's resistance to stress, speeds up information processing, and provides a pronounced energy boost. I use it rarely to avoid building tolerance.

• My Choice: Valenta Pharm classic.
• Protocol: 1 tablet in the morning and 1 at lunch (strictly avoided in the late afternoon).

Curcumin with Piperine

The most powerful natural anti-inflammatory. I take it in cycles to systematically reduce systemic and joint inflammation. Piperine (black pepper extract) is critical as it increases curcumin absorption by 2000%.

• My Choice: NOW Foods, Turmeric Curcumin with BioPerine.
• Protocol: 1 capsule in the morning and 1 at lunch.

Milk Thistle

Milk thistle extract (silymarin) is the best support for the liver, the main organ of detoxification. I take it in cycles to help the body cope with the load from stress, other supplements, or environmental factors.

• My Choice: Swanson, Milk Thistle.
• Protocol: 1 capsule in the morning and 1 at lunch.

---

[!WARNING] Disclaimer: What works for me may not work or could even harm you. Start with the basics, track your condition, and get blood work done before introducing new potent compounds.

This article is part of the EverBiohacking knowledge base. Read more about other components of the system in the Sleep and Nutrition sections.