My Personal Supplement Stack: What I Take and Why
- Edward Walsh
- Jun 18
- 5 min read
Updated: Jun 24
Ancestral Logic Meets Modern Deficiency
The supplements I take are about restoring foundational nutrients that our ancestors had in abundance, that modern life tends to leave us lacking.
Many of us are walking around with suboptimal levels of nutrients our physiology depends on. My approach is minimalist but intentional, focused on high-impact essentials that neither cost the earth nor compromise on quality.
I have no conflicts of interest to declare with any of these supplement providers. I have not been financially incentivised in any way by these organisations. This is simply what I take, and my reasoning. If you would like to financially support the blog, there is the option of voluntary donation if you scroll to the bottom of the page, next to the option to subscribe via email.
Certification is Crucial
All supplements in this stack are Informed Sport certified, meaning they’ve been independently tested for banned substances and contaminants. Unfortunately there have been cases where athletes report being banned after taking less rigorously tested supplements, like in the case of CJ Ujah. This underscores the importance of the Informed Sport certification; I want to know what I think I'm taking is actually what I'm taking.
Vitamin D3 + K2 MK7
Why I Take It
Our ancestors spent nearly all their time outdoors; hunting, gathering or traveling, with skin regularly exposed to sunlight. People with fair skin in the summer in mainland France, exposing their face, hands, arms and legs to the sun, produce 1000 IU vitamin D in just 2–4 minutes (Brogniez et al., 2021).
Unlike my ancestors, I currently spend Monday - Thursday largely inside the clinic treating people in pain. Instead of drinking in the sun, I swallow a supplement to make up for it.
Vitamin D plays a central role in:
Immune function
Mood regulation
Bone health and calcium absorption
Neuromuscular performance
I pair D3 with K2 MK7 to support calcium metabolism — helping it go to the bones, not the arteries.
What Form I Use and Why
Many vitamin D supplements are just D3 on its own, but research increasingly supports the co-administration of K2 (MK7) to optimize calcium handling and vascular health. This combo mirrors how these nutrients would naturally co-exist in whole animal foods like liver, egg yolks, and fatty fish.
D3 (Cholecalciferol) is the most effective supplemental form of vitamin D.
K2 MK7 has the longest half-life and best bioavailability for activating osteocalcin and matrix GLA-protein (which keep calcium in the right places).
My Dose
2 capsules daily in winter/autumn and clinic days = 8,000 IU Vitamin D3 + 200μg K2 MK7 (approx. 85p/day)
My Recommended Product
Magnesium (Complete Complex)
Why I Take It
Modern farming practices have contributed to 42% of the UK population not meeting their estimated average requirement of magnesium (Thomas, 2003; Bird et al., 2022).
Magnesium is crucial for:
Nervous system regulation and relaxation
Sleep quality and cognitive recovery
Muscle recovery and cramp prevention
Energy production and blood sugar regulation
I work condensed clinical hours and train regularly. Magnesium helps buffer stress, improve sleep, and speed up recovery.
What Form I Use and Why
I use Daemon Power Complete Magnesium Complex because it contains a balanced spectrum of highly bioavailable forms:
Magnesium Glycinate – Gentle and calming, supports sleep and stress.
Magnesium Malate – Energising, supports ATP production and muscle resilience.
Magnesium L-Threonate – Crosses the blood-brain barrier, supports memory, focus, and neuroprotection.
Magnesium Citrate – Aids absorption and digestive regularity in modest doses.
Crucially, it avoids poorly absorbed or harsh forms like magnesium oxide.
My Dose
3 capsules daily = 375mg total elemental magnesium(approx. 75p/day)
My Recommended Product
Omega-3 (Triglyceride Form)
Why I Take It
Modern diets have a much higher Omega-6/Omega-3 ratio than days gone by and that's an O-mega problem (DiNicolantonio & O'Keefe, 2021). We've gone from typical 1:1 ratios to typical 15:1 ratios.
Omega-3 fats are foundational for brain function, cardiovascular health, anti-inflammatory balance, and cell membrane integrity.
I supplement omega-3 to:
Support focus and mood
Balance omega-6 intake
Support heart and metabolic health
What Form I Use and Why
I use a triglyceride-form omega-3 from Aliment Nutrition. Most over-the-counter brands use the cheaper ethyl ester form, which is harder to absorb and more prone to oxidation.
Triglyceride-form omega-3s are closer to how they occur in whole fish and show better absorption and plasma levels in research (Beckermann et al., 1990).
My Dose
3 capsules daily = 945mg EPA + 630mg DHA(approx. 45p/day)
My Recommended Product
Creatine Monohydrate (Chews)
Why I Take It
Modern lifestyles entail less meat consumption, meaning less creatine consumption (it is only found in animal foods). Creatine isn’t just for bodybuilders. It’s one of the most researched and effective cognitive and muscular supplements available.
I take it for:
Brain energy metabolism and mental clarity
Muscle strength, recovery, and lean mass maintenance
Improving attention. memory and processing speed (Xu et al., 2024)
Creatine is especially useful on long clinic days, and has emerging benefits in mood, neuroprotection, and aging.
What Form I Use and Why
I use Vow Nutrition Creatine Chews, which are made with pure creatine monohydrate — the gold standard.
Why chews? Convenience. Powder works just fine too.
Creatine monohydrate is is the most extensively studied form, with consistent evidence for effectiveness, absorption and safety (Kreider et al., 2022). It is also far more cost-effective than most “fancy” creatine variants. Novel forms have not shown meaningful benefits over it in peer-reviewed trials.
My Dose
6 chews per day = 5g creatine monohydrate(approx. £1.20/day)
My Recommended Product
Summary: A Minimalist Stack That Covers the Essentials
This stack is designed to be foundational, not excessive. It restores what the modern lifestyle tends to strip away, nutrients essential to mitochondrial function, neuromuscular performance, mental clarity, and long-term resilience.
Each supplement selection rationale is grounded in research, Informed Sport tested, and aligned with both ancestral nutrition principles and physiological relevance.
Daily Cost (approx.): £3.25
That’s less than a high-street coffee for a clinically-proven, Informed Sport-certified foundation for brain, muscle, and metabolic health.
Disclaimer
This post is for educational purposes only and does not constitute individual medical advice. Always consult your healthcare provider before starting a new supplement regimen, especially if you have underlying conditions or take medications.
References
Beckermann, B., Beneke, M., & Seitz, I. (1990). Vergleich der Bioverfügbarkeit von Eicosapentaensäure und Docosahexaensäure aus Triglyceriden, freien Fettsäuren und Ethylestern bei Probanden [Comparative bioavailability of eicosapentaenoic acid and docasahexaenoic acid from triglycerides, free fatty acids and ethyl esters in volunteers]. Arzneimittel-Forschung, 40(6), 700–704.
Bird, J. K., Barron, R., Pigat, S., & Bruins, M. J. (2022). Contribution of base diet, voluntary fortified foods and supplements to micronutrient intakes in the UK. Journal of nutritional science, 11, e51. https://doi.org/10.1017/jns.2022.47
Brogniez, C., Doré, J. F., Auriol, F., Cesarini, P., Minvielle, F., Deroo, C., Catalfamo, M., Metzger, J. M., & Da Conceicao, P. (2021). Erythemal and vitamin D weighted solar UV dose-rates and doses estimated from measurements in mainland France and on Réunion Island. Journal of photochemistry and photobiology. B, Biology, 225, 112330.
DiNicolantonio, J. J., & O'Keefe, J. (2021). The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing the Risk of Autoimmune Diseases, Asthma, and Allergies. Missouri medicine, 118(5), 453–459.
Kreider, R. B., Jäger, R., & Purpura, M. (2022). Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients, 14(5), 1035. https://doi.org/10.3390/nu14051035
Thomas D. (2003). A study on the mineral depletion of the foods available to us as a nation over the period 1940 to 1991. Nutrition and health, 17(2), 85–115. https://doi.org/10.1177/026010600301700201
Xu, C., Bi, S., Zhang, W., & Luo, L. (2024). The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Frontiers in nutrition, 11, 1424972. https://doi.org/10.3389/fnut.2024.1424972
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