Supplements have become a key part of my daily routine for supporting energy, stress resilience, recovery, sleep, and overall health. I use high-quality Thorne products because of their third-party testing, bioavailability focus, and clean formulations (gluten-, dairy-, and soy-free where noted, plus NSF Certified for Sport on several).
Here’s my full stack, including why I’m taking each one, typical dosage and timing tips for better absorption and tolerance. Fat-soluble supplements (like fish oil, CoQ10, and Vitamin D) generally pair well with meals containing some fat, while others have more flexibility.
1. Thorne Ashwagandha (Highly Concentrated Shoden)
Why: This adaptogen supports calming stress response, daytime energy, mental clarity, and immune function. It’s great for balancing cortisol and promoting resilience without sedation for most people.
Dosage: Typically 1 capsule daily
Timing: Morning or early afternoon with breakfast or a meal. Some prefer evening for relaxation, but I take it earlier to support steady energy and clarity throughout the day.
With food or fasted? Best with food to minimize any potential stomach upset.
2. Thorne Magnesium Glycinate
Why: Supports restful sleep, muscle relaxation, heart health, metabolism, and a calm nervous system. The glycinate form is gentle and well-absorbed, with the added benefit of glycine for relaxation.
Dosage: 1 capsule (120 mg magnesium) 1–4 times daily, or as recommended—many use it primarily in the evening.
Timing: Evening, about 30–60 minutes before bed. This helps wind down, ease muscle tension, and promote deeper sleep.
With food or fasted? Can be taken with or without food, but with a small snack or dinner if it causes any digestive sensitivity.
3. Thorne Vitamin B12 (as Methylcobalamin)
Why: Supports heart and nerve health, blood cell function, healthy methylation, circadian rhythms, and restful sleep. The methyl form is bioactive and often preferred for energy and neurological support.
Dosage: 1 capsule (typically 1 mg) 1–3 times daily, or as recommended.
Timing: Morning or early afternoon, ideally on an empty stomach or with a light breakfast. This aligns with its role in energy production and avoids any potential interference with sleep.
With food or fasted? Absorption is often better fasted or on an empty stomach, though taking with food is fine if needed for tolerance.
4. Thorne Super EPA (Omega-3 Fish Oil with EPA & DHA)
Why: Provides sustainably sourced omega-3s to support brain health, skin, joints, heart health, and a healthy inflammatory response. Essential fatty acids many diets lack.
Dosage: 1–3 softgels daily (split if taking multiple), or as recommended.
Timing: With a meal—lunch or dinner works well for consistency.
With food or fasted? Definitely with food, preferably a meal containing some fat, for better absorption and to reduce any fishy aftertaste or digestive discomfort.
5. Thorne CoQ10 (100 mg Ubiquinone)
Why: Supports heart health, brain function, cellular energy production (ATP), and healthy aging. It’s especially useful for mitochondrial support and may help with statin-related muscle concerns (if applicable).
Dosage: 1 softgel (100 mg) daily.
Timing: Morning or with your largest meal of the day for energy benefits.
With food or fasted? Fat-soluble, so take with a meal containing healthy fats (e.g., avocado, nuts, olive oil) for optimal absorption.
6. Thorne Zinc Picolinate (30 mg)
Why: Highly absorbable form supporting immune function, eye health, skin, reproductive health, and connective tissue. Zinc is key for many enzymatic processes and recovery.
Dosage: 1 capsule daily.
Timing: Evening with dinner or a meal.
With food or fasted? Best with food to improve tolerance (zinc can sometimes cause nausea on an empty stomach). Avoid taking with high-calcium foods/supplements if possible, as they may compete for absorption.
7. Thorne Creatine (Micronized Creatine Monohydrate Powder)
Why: Supports muscle strength, power, cognitive function, and overall performance. It’s one of the most researched supplements for both physical and brain benefits, suitable for women and men.
Dosage: 5-20g, Split if taking more than 5g. Mix with water, juice, or a beverage.
Timing: Anytime—post-workout on training days, or consistently any time on rest days. Some take it with a meal for convenience.
With food or fasted? Flexible; it can be taken fasted or with food. Staying hydrated is key. No loading phase needed for maintenance in many protocols.
8. Thorne Vitamin D-5,000 (Vitamin D3)
Why: Supports healthy bones, teeth, muscles, cardiovascular function, and immune health. Many people are deficient, especially with limited sun exposure; 5,000 IU is a common therapeutic dose pending bloodwork.
Dosage: 1 capsule daily.
Timing: With a meal, often breakfast or lunch for consistency.
With food or fasted? Fat-soluble, so pair with a meal containing some dietary fat for better absorption.
My Sample Daily Routine
• Morning (with or after breakfast): Ashwagandha, Vitamin B12 (or fasted if preferred), Vitamin D, CoQ10, Creatine (mixed in a drink), and Super EPA (with a fatty meal).
• Evening (with dinner or before bed): Zinc, Magnesium Glycinate (30–60 min before bed), and any remaining EPA if splitting doses.
This routine keeps things simple, minimizes interactions, and aligns supplements with their intended benefits (energy/clarity by day, relaxation/recovery by night). I monitor how I feel and get occasional bloodwork to check levels (especially for Vitamin D, B12, zinc, and magnesium).
Final Notes
This stack focuses on foundational support: stress adaptation, energy and cellular health, recovery, sleep, and immune/bone strength. Results build over time with consistency, a solid diet, training, and sleep hygiene. Everyone’s needs differ—factors like age, diet (e.g., vegan/vegetarian for B12), location, or health status matter. I’m not a doctor, and this isn’t medical advice. Consult your healthcare provider, especially before high-dose Vitamin D or if you have any conditions/medications.
What do you think—any tweaks to your stack or timing? Have you noticed specific benefits from any of these?
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