Supplements
My Complete Daily Supplement Stack — What I Take, When, and Why
A complete overview of every supplement I take daily, when I take them, and exactly why — organised by timing and purpose.
My Daily Supplement Stack — What I Take, When, and Why
by Veronika | Nourish Move Radiate
People see my energy, my skin, my focus — and they assume good genes. I appreciate the compliment, but that's not the whole story. A carefully chosen supplement stack has become one of the most important pillars of how I feel every day at 44.
I want to be upfront about something before we begin: this is not a beginner list. I've built this protocol over time, with research and intention, and what works for me may not be right for everyone. Please treat this as a window into my personal routine, not medical advice. Always consult a healthcare professional before starting any new supplement.
With that said — here's everything I take, and why.
How I Organise My Supplements
I take my supplements in three windows throughout the day, aligned with meals:
Before my first meal — compounds that work best on a relatively empty stomach
After my first meal — the bulk of my stack, taken with food for absorption
After my third meal / before bed — compounds that support sleep, recovery and overnight repair
My Supplement Stack
What I take, when I take it, and why.
Before meal | NMN / Niacinamide | 500 mg | One of my longevity non-negotiables. NMN is a precursor to NAD+, a molecule that declines significantly with age and is central to cellular energy production and DNA repair. I take it first thing to maximise absorption. |
Before meal | Methylated B Vitamins | 4000 mg | I take methylated B vitamins because they're already in their active form, so my body can actually use them regardless of genetics — instead of struggling to convert a cheaper version that may never work properly. |
Before meal | Cistanche | 500 mg | A powerful adaptogenic herb used in traditional medicine for centuries. I take it for energy, immune support and its emerging research around longevity pathways. |
Before meal | Nitric Oxide Booster (Nutricost) | 750 mg | Nitric oxide supports healthy blood flow and cardiovascular function. Better circulation means better delivery of oxygen and nutrients to every cell — including your skin. |
Before meal | Omega-3 Krill (EPA / DHA) | 136 + 60 mg | I take both krill and fish oil — krill before my meal, fish oil after. Together they give me comprehensive omega-3 coverage for inflammation, brain health and heart health. |
Before meal | Stinging Nettle Root Extract | 375 mg | Supports hormone balance and has anti-inflammatory properties. Particularly relevant for women in their 40s navigating hormonal shifts. |
After meal Largest window — most supplements absorb better with food. | Alpha-GPC (AGPC) | 600 mg | A highly bioavailable form of choline that crosses the blood-brain barrier. I take it for focus, mental clarity and long-term brain health. One of my favourites. |
After meal | Boron Glycinate | 3 mg | Supports bone density, hormone metabolism and magnesium absorption. Small dose, significant impact. |
After meal | Collagen | 10 g | I take collagen daily for skin elasticity, joint health and gut lining support. The difference in my skin over the past year has been noticeable. |
After meal | Creatine | 5 g | Not just for athletes. Creatine supports ATP production — your cells' energy currency — and has impressive research behind it for brain health and muscle preservation as we age. |
After meal | Hyaluronic Acid | 100 mg | Supports skin hydration from the inside out. I think of it as moisturiser you take internally. |
After meal | Lutein + Zeaxanthin | 20 + 4 mg | Essential for eye health and increasingly linked to brain health. With the amount of screen time most of us have, this one matters. |
After meal | MSM | 1500 mg | A sulphur compound that supports joint health, reduces inflammation and — interestingly — supports collagen synthesis and skin quality. |
After meal | Omega-3 Fish (EPA / DHA) | 500 + 250 mg | The second half of my omega-3 protocol. Anti-inflammatory, brain-protective and heart-healthy. |
After meal | Phosphatidyl Choline | 420 mg | Supports liver health and cell membrane integrity. The liver is your primary detox organ — it deserves support. |
After meal | TMG (Trimethyl glycine) | 1 g | Works synergistically with NMN to support methylation — a critical process for DNA repair, mood and detoxification. It also lowers inflammation. |
After meal | Uridine Mono phosphate | 300 mg | Supports brain health and works alongside choline for cognitive function and neural repair. |
After meal | Vitamin B1 Benfotiamine | 150 mg | A fat-soluble form of B1 with superior absorption. Supports nerve health, energy metabolism and has protective effects against glycation — one of the mechanisms behind skin ageing. |
After meal | Vitamin B1 TTFD Lipothiamine | 50 mg | Another highly bioavailable form of B1 that crosses the blood-brain barrier. I take both forms for comprehensive coverage. |
After meal | Vitamin C (sustained release) | 500 mg | Essential for collagen synthesis, immune function and antioxidant protection. Simple but foundational. |
After meal | Vitamin K2 + D3 | 200 mcg + 50 mcg | K2 and D3 work together for calcium metabolism — directing calcium into bones rather than arteries. Critical for bone density and cardiovascular health, especially for women. |
After meal | Zinc Picolinate | 30 mg | Supports immune function, hormone production, wound healing and skin health. I vary the dose depending on the time of month. |
After meal | CoQ10 Ubiquinol / PQQ | 100 mg | Ubiquinol is the active, reduced form of CoQ10, far more bioavailable than standard CoQ10. Supports mitochondrial energy production and heart health. PQQ promotes the growth of new mitochondria. |
Before bed My wind-down stack - sleep, recovery and overnight cellular repair. | Glycine | 10 g | One of my sleep essentials. Glycine lowers core body temperature slightly, which promotes deeper sleep. It also supports collagen production and mitochondrial health. |
Before bed | Magnesium Glycinate | 1000 mg | The most bioavailable form of magnesium for relaxation and sleep. I take a high dose because magnesium deficiency is extremely common and the effects of getting it right are profound. |
Before bed | Saffron Extract | 8.5 mg | A gentle mood-supporting compound with good research behind it. I take it in the evening for its calming properties. |
Before bed | Tart Cherry Extract | 300 mg | A natural source of melatonin precursors. Supports sleep quality and has anti-inflammatory properties. |
Before bed | Apigenin (Liposomal) | 500 mg | A natural compound found in chamomile that supports sleep and has interesting longevity research — particularly its role in supporting NAD+ pathways alongside NMN. |
Before bed | Magnesium Threonate | 500 mg | The only form of magnesium shown to cross the blood-brain barrier. I take it specifically for cognitive protection and sleep depth. |
Before bed | Spermidine | 10 mg | One of the most exciting longevity compounds in current research. Spermidine promotes autophagy — your body's cellular cleaning and recycling process. I take it before bed when autophagy is naturally more active. |
Before bed | Taurine | 1 g | Supports heart health, eye health, and has emerging research around longevity. Also supports sleep quality. |
A Note on Astaxanthin
Astaxanthin — 12mg I take this with a meal that contains fat. Astaxanthin is a carotenoid — a powerful antioxidant found in marine algae — and one of the most studied compounds for skin protection, eye health and longevity. It's fat-soluble, so I take it with food.
The Honest Truth
I didn't start all of these at once. I added one thing at a time, noticed the effect, and built from there. Some I take every single day without exception. Others I cycle or vary the dose.
Over the coming weeks I'll be publishing dedicated deep-dive posts on each category:
🧠 Brain & Cognitive Health — AGPC, Phosphatidyl Choline, Uridine, Magnesium Threonate
😴 Sleep Stack — Glycine, Magnesium, Apigenine, Tart Cherry, Saffron
⏳ Longevity Protocol — NMN, Spermidine, Astaxanthin, TMG, Creatine
💪 Energy & Mitochondria — CoQ10, PQQ, B1, Taurine
🌿 Skin from the Inside — Collagen, Hyaluronic Acid, MSM, Vitamin C, Astaxanthin
Subscribe below to be notified when each one goes live.
All supplements I take are from trusted sources. I'll be sharing specific product links in each deep-dive post. As always — do your research, listen to your body, and consult a professional before making changes to your health routine.
