Health ProtocolChapter 24
Supplement Stack — Complete Reference
tags: [protocol, health, supplements, reference]
Supplement Stack — Complete Reference
Organized by phase. Start with Phase 0. Add subsequent phases when the previous phase is established.
Phase 0 Foundation (Weeks 1–4)
| Supplement | Dose | Timing | Mechanism | Priority |
|---|---|---|---|---|
| NAC | 600mg | Twice daily | Cysteine for glutathione | Critical |
| Glycine | 3–5g | Daily in food/water | Second glutathione precursor; collagen; GlyR | Critical |
| Liposomal Vitamin C | 1g | Twice daily | TET enzyme; collagen; antioxidant network | Critical |
| Sulforaphane | Daily | Morning | Irreversible Keap1 → 24–48hr Nrf2 | Critical |
| Astaxanthin | 12mg | With fat meal | Mitochondrial membrane; renal | High |
| Methylfolate (5-MTHF) | 400–800μg | Daily | One-carbon/SAM cycle; bypass MTHFR | High |
| Methylcobalamin B12 | 1mg | Daily | Methionine synthase; SAM cycle | High |
| NMN or NR | 300–500mg | Morning | NAD⁺ restoration for sirtuins | High |
| Calcium alpha-KG | 1g | Daily | TET enzyme cosubstrate | High |
| Betaine/TMG | 1–3g | Daily | Alternative methyl donor via BHMT | High |
| Zinc bisglycinate | 15–25mg | Evening | DNMT, HDAC, MTHFR, chromatin remodeling | High |
| Magnesium glycinate | 300–400mg | Evening | ATP-Mg²⁺ for chromatin remodeling ATPases | High |
Phase 1 (Weeks 1–8, concurrent)
| Supplement | Dose | Timing | Mechanism |
|---|---|---|---|
| Sodium butyrate | 600mg | With each meal | HDAC inhibition; tight junction upregulation |
| L. rhamnosus GG | 10B CFU | Daily | DAO production; tight junction |
| Akkermansia muciniphila | Per label | Daily | Mucin layer architecture |
| DAO enzyme | Per label | Before histamine foods | Histamine degradation bridge |
| Copper | 2mg | Daily | DAO cofactor; lysyl oxidase |
| Oat beta-glucan | 3–5g | Daily in food | Akkermansia prebiotic; IL-10 induction |
Phase 2 (Weeks 4–12)
| Supplement | Dose | Timing | Mechanism |
|---|---|---|---|
| Quercetin + bromelain | 500mg | Twice daily with meals | Calcium channel; histidine decarboxylase |
| AKBA (Boswellia) | 400–500mg | Twice daily | 5-LOX inhibition; MMP-3/9 inhibition |
| Luteolin | 100mg | Daily | Mast cell stabilization; BBB penetration |
| Diosmin | 500mg | Daily | Lymphatic contractility |
| PEA (palmitoylethanolamide) | 600–1200mg | Daily | PPARα; mast cell; neuroprotection |
Phase 3 (Weeks 6–ongoing)
| Supplement | Dose | Timing | Mechanism |
|---|---|---|---|
| Urolithin A | 500mg | Daily | PINK1/Parkin mitophagy; mTOR-independent |
| Berberine | 500mg | Twice daily with meals | AMPK autophagy; adipose M2; ABCA1 |
| Pterostilbene | 100mg | Twice daily | SIRT1; H3K9/H3K14 deacetylation |
| Trehalose | 2–3g | Daily in food | TFEB; lysosomal biogenesis |
| Resveratrol or pterostilbene | — | See above | SIRT1 activation |
Phase 4 (Weeks 8–years)
| Supplement | Dose | Timing | Mechanism |
|---|---|---|---|
| Collagen peptides | 10–15g | Daily in warm liquid | Hydroxyproline direct supply |
| L-lysine | 1–2g | Daily | Cross-linking precursor |
| Centella asiatica | 500mg | Twice daily | Collagen type I gene transcription |
| Pine bark OPCs | 100–200mg | Daily | MMP inhibition; collagen/elastin binding |
| Orthosilicic acid | 10–15mg Si | Daily | Fibroblast stimulation |
| Manganese | 5mg | Daily | Prolidase cofactor |
Phase 5 (Months 3–ongoing)
| Supplement | Dose | Timing | Mechanism |
|---|---|---|---|
| Berberine (already Phase 3) | 500mg | Twice daily | Adipose M1→M2; adipose browning |
| Urolithin A (already Phase 3) | 500mg | Daily | Adipose mitophagy |
Additional for Specific Conditions
For Autoimmune / Hormonal Conditions
| Supplement | Dose | Target |
|---|---|---|
| Vitamin D3 + K2 | 5000–10000 IU D3 + 200μg MK-7 | Treg induction; autoimmune suppression |
| EPA/DHA | 2–4g | Resolvin production; efferocytosis activation |
| Lactoferrin | 100–300mg | Iron chelation (endometriosis); tight junction |
| Inositol (myo:D-chiro 40:1) | 4g myo + 400mg D-chiro | PCOS insulin signaling |
For MS-Specific
| Supplement | Dose | Target |
|---|---|---|
| Lion's mane | 500–1000mg | NGF; remyelination; microglial M2 |
| Vitamin D3 (higher dose) | Up to 10000 IU with monitoring | MS-specific Th17 suppression |
Non-Supplement Foundations
- Resistance exercise: collagen synthesis signal in tendons/ligaments — non-negotiable
- Intermittent fasting 16:8: mTOR-dependent autophagy
- Sauna (if accessible): HSP70/90; protein quality control
- Cold immersion: adipose lipophagy; beta-3 adrenergic pathway
- Natto 2 tbsp daily: K2 (MK-7); spermidine; nattokinase
- Fresh broccoli sprouts: sulforaphane — can't substitute with supplement equivalently
- Bone broth: glycine, hydroxyproline, collagen peptides in food matrix
Connections
- [[Phase 0 - Source Control and Redox]]
- [[Phase 1 - Gut Barrier]]
- [[Phase 2 - Mast Cell Stabilization]]
- [[Phase 3 - Epigenetic Reprogramming]]
- [[Phase 4 - Structural Repair]]
- [[Phase 5 - Adipose Remodeling]]