Every stack, every deep-dive guide, every brand recommendation, organized by goal. Start with the Foundation, then layer what you need. Updated March 2026.
Every stack on this site follows a single logic: Foundation first, specialty second. The Foundation Stack addresses the deficiencies that undermine everything else. Once it's running consistently for 4-6 weeks, you add the specialty stack that matches your primary goal.
The stacks are designed to layer cleanly, a supplement in the Foundation Stack (like magnesium glycinate) doubles as a Sleep Stack ingredient. You don't rebuy it, you just note its role in both contexts.
Lion's Mane, Alpha-GPC, L-theanine + caffeine, bacopa monnieri, magnesium L-threonate. Designed for sustained cognitive performance and long-term neuroprotection.
Built on top of the Foundation Stack. Adds protein targets, beta-alanine, citrulline malate, and ashwagandha for recovery and testosterone support.
Targets sleep quality, not just onset. Magnesium glycinate (already in Foundation), L-theanine, apigenin, and glycine. No dependency, no hangover.
Builds on the Foundation's D3+K2 and omega-3. Adds NMN or NR (NAD+ precursors), resveratrol, CoQ10 ubiquinol, and rapamycin-adjacent compounds.
Ashwagandha KSM-66 (cortisol), rhodiola rosea (energy + resilience), saffron (SSRI-comparable mood support), and L-theanine for acute calm.
Collagen peptides, hyaluronic acid, astaxanthin, silica, and biotin (if deficient). Builds on Foundation's omega-3 and vitamin D for skin barrier function.
Builds on Foundation's vitamin D3. Adds zinc, vitamin C, elderberry, and beta-glucan mushrooms for innate and adaptive immune support.
Layering is where the stacks earn their keep, and it is also where doses quietly add up. Before you settle on a dose, add every source of each nutrient below: the Foundation, your specialty stack, your multivitamin and any fortified drinks.
Cognitive Stack. Lion's Mane stimulates nerve growth factor in laboratory studies (Memorial Sloan Kettering); in people, 3,000mg a day improved cognitive scores in mild cognitive impairment (Mori et al., 2009), and in the one trial that measured it, circulating pro-BDNF rose while mature BDNF did not change (Vigna et al., 2019). Magnesium L-threonate's brain-magnesium evidence comes from rats (Slutsky et al., 2010). The 1:2 caffeine to L-theanine ratio comes from trials like one where 50mg caffeine with 100mg L-theanine sharpened attention switching (Owen et al., 2008); keep the theanine up, because at tea-level doses with more caffeine than theanine, L-theanine cancelled caffeine's attention and mood gains (Dodd et al., 2015).
Mood Stack. In individual ashwagandha trials, cortisol fell 23% (Lopresti et al., 2019) to 27.9% on 600mg a day for 60 days (Chandrasekhar et al., 2012); NCCIH considers it possibly safe for up to 3 months, notes rare liver injury, and advises against it in pregnancy, breastfeeding, thyroid or autoimmune disorders and before surgery (NCCIH). In a 2025 meta-analysis of 8 head-to-head trials, saffron and SSRIs reduced depressive symptoms by similar amounts, with fewer adverse events on saffron; the authors call it a potential alternative that needs larger trials (Shafiee et al., 2025), so never swap it for a prescribed antidepressant without your prescriber. Rhodiola is possibly safe for up to 12 weeks, but NCCIH finds the human research low to moderate in quality and not yet enough to say it works (NCCIH).
Athlete Stack. NIH ODS puts athletes' protein needs at 1.2 to 2.0g/kg a day, with more helpful during short blocks of intense training or dieting (NIH ODS), and a meta-analysis of 49 trials found muscle gains stopped rising beyond about 1.6g/kg (Morton et al., 2018), which is why our target starts there. For beta-alanine, the ISSN recommends 4 to 6g a day in doses of 2g or less, since single doses of 800mg or more can cause tingling (paresthesia); creatine works at 3 to 5g a day after loading or 3 to 6g a day without; and ODS calls the evidence for citrulline limited and conflicting, with 8g of citrulline malate before training the dose most often tested (NIH ODS).
Immunity and Glow Stacks. In the general population, vitamin C does not appear to prevent colds but does appear to modestly shorten them (NIH ODS); for elderberry, NCCIH says preliminary research suggests it may relieve cold and flu symptoms, and raw or unripe berries are toxic unless cooked (NCCIH). A meta-analysis of 19 trials with 1,125 participants found hydrolyzed collagen improved skin hydration, elasticity and wrinkles versus placebo (de Miranda et al., 2021). Saw palmetto is well tolerated, but the hair-loss evidence is still too limited for conclusions, and it may be unsafe in pregnancy or breastfeeding (NCCIH).
Longevity Stack. NMN is back on firm regulatory footing in the US: in September 2025 FDA reversed its 2022 position and concluded that NMN is not excluded from the definition of a dietary supplement (FDA response, Docket FDA-2023-P-0872). That settles whether it can be sold as a supplement, not whether raising NAD+ extends healthspan.
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Full clinical breakdowns: mechanisms, doses, safety data, interactions, and best brands for each key supplement ingredient.
24 RCTs, cortisol reduction 23-28%, testosterone support, liver safety data, and the anhedonia controversy.
AMPK activation, metformin comparison, correct 3x daily dosing protocol, and CYP450 drug interactions.
NGF stimulation in lab studies, what the human memory and mood trials found, fruiting body vs mycelium, 8-12 week timeline, verified brands.
Pathway comparison, human trial evidence, optimal dosing, and whether raised NAD+ translates to healthspan.
Acute vs chronic effects, rosavin:salidroside standardization, complement to ashwagandha in the Mood Stack.
Multiple RCT comparisons vs fluoxetine and citalopram, 30mg dose, safranal mechanism.
1:2 ratio research, EEG alpha-wave evidence, best pre-built options and DIY approach.
Pain, PTSD, epilepsy evidence. Rescheduling update. Risks, drug interactions, and the CBD distinction.
Lab-tested and ranked by our 6 proposition value scoring system: Evidence, Purity, Value, Efficacy, Safety, Synergy.
15 brands tested. Glycinate vs L-threonate vs citrate vs oxide, bioavailability and form comparison.
10 brands tested for purity and oxidation. TG vs EE form explained. IFOS certification guide.
D3+K2 brands ranked. Optimal blood level targets. Dosing guide based on testing.
10 brands lab-tested. Monohydrate vs HCl vs buffered. Third-party certification guide for athletes.
12 brands tested. Whey isolate vs concentrate vs plant. Heavy metal testing results.
AG1 vs 7 alternatives ranked by cost and quality. Proprietary blend red flags explained.
5 products tested. Clinical doses of citrulline, beta-alanine, and caffeine compared.
8 products ranked. Beyond melatonin: magnesium, apigenin, glycine and L-theanine compared.
Lion's Mane, Reishi, Turkey Tail, Cordyceps. Fruiting body vs mycelium explained. Real Mushrooms vs competitors.
RYZE vs Four Sigmatic vs MUD/WTR vs Everyday Dose, dose transparency and taste comparison.
Ranked by evidence and dose transparency. DIY vs pre-built cost comparison.
Strain-level analysis: Lactobacillus, Bifidobacterium, and spore-based options. CFU guide.
Bioavailability-tested: Meriva, BCM-95, Longvida, and piperine combinations compared.
Full 6 proposition value score. Head-to-head vs Foundation Stack at the same monthly cost.
Full brand profiles, pricing, and discount codes on our brands page.