Uploaded August 2026 | Updated September 2026, 2 weeks ago
If I could only keep 3 supplements for the rest of my life, it’d be these 👇🏽
Not medical advice. Just what I personally use with myself and my clients.
1. Vitamin D3 + K2
* Dose: 2,000-6,000 IU D3 per day + 90–120 mcg K2
* When: With your first meal that has some fat (helps absorption)
* Why: Hormones, sleep, immune system, bones. Most people aren’t getting enough sunlight or dietary D.
1. Magnesium
* Dose: 300–400 mg per day of a good form (I like glycinate or citrate, not the cheap oxide that wrecks your gut)
* When: 60–90 minutes before bed with a light snack
* Why: Recovery, sleep quality, stress, muscle cramps. About half of Americans are low.
1. Creatine monohydrate
* Dose: 3–5 g per day
* When: Once per day, every day. Timing isn’t that important, I usually throw it in a shake or take it after I train.
* Why: Strength, muscle, and now we’re seeing brain, mood, and peri-menopause benefits in the research.
Save this so you don’t forget the doses.
I get all three from the same place so it’s stupid simple to stay consistent.I partner with @Legion – if you want the exact stack I use, click the link in my bio and use code "ERIC" for buy 1, get 1 50% off.
If I could only keep 3 supplements for the rest of my life, it’d be these 👇🏽
Not medical advice. Just what I personally use with myself and my clients.
1. Vitamin D3 + K2
* Dose: 2,000-6,000 IU D3 per day + 90–120 mcg K2
* When: With your first meal that has some fat (helps absorption)
* Why: Hormones, sleep, immune system, bones. Most people aren’t getting enough sunlight or dietary D.
1. Magnesium
* Dose: 300–400 mg per day of a good form (I like glycinate or citrate, not the cheap oxide that wrecks your gut)
* When: 60–90 minutes before bed with a light snack
* Why: Recovery, sleep quality, stress, muscle cramps. About half of Americans are low.
1. Creatine monohydrate
* Dose: 3–5 g per day
* When: Once per day, every day. Timing isn’t that important, I usually throw it in a shake or take it after I train.
* Why: Strength, muscle, and now we’re seeing brain, mood, and peri-menopause benefits in the research.
Save this so you don’t forget the doses.
I get all three from the same place so it’s stupid simple to stay consistent.I partner with @Legion – if you want the exact stack I use, click the link in my bio and use code "ERIC" for buy 1, get 1 50% off.
