Supplement Guide | Stronger American

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Foundational Stack

Start here. These fill the gaps that diet alone rarely covers.

PhytoMulti Multivitamin

Metagenics

Strong

Clinical-grade multivitamin with phytonutrient complex. Higher bioavailability than standard drugstore multis. Used in integrative and functional medicine practices.

Dose: 2 tablets daily with food

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Vitamin D3 + K2

Thorne Research

Strong

The combination form matters — K2 directs calcium into bone rather than arteries. Most people in the US are deficient in D3. Critical for testosterone, immune function, and bone density.

Dose: 2,000–5,000 IU D3 + 100–200mcg K2 daily

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Omega-3 Fish Oil

Nordic Naturals Ultimate Omega

Strong

Anti-inflammatory, cardiovascular protection, and supports muscle protein synthesis. Look for 2–3g combined EPA+DHA daily. Nordic Naturals is third-party tested for purity and oxidation.

Dose: 2–3g EPA+DHA per day with meals

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Magnesium Glycinate

Doctor's Best

Strong

Over 300 enzymatic reactions depend on magnesium. The glycinate form is the most bioavailable and least likely to cause GI issues. Supports sleep quality, muscle relaxation, and stress response.

Dose: 200–400mg before bed

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💪

Muscle Building

The most evidence-backed compounds for strength and hypertrophy.

Creatine Monohydrate

Optimum Nutrition

Strong

The single most researched performance supplement that exists. Increases phosphocreatine stores, boosts ATP regeneration, and directly improves strength and power output. Works for everyone — regardless of training age.

Dose: 3–5g daily. No loading required.

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Gold Standard 100% Whey

Optimum Nutrition

Strong

Fast-digesting whey protein isolate as the primary source. 24g protein per scoop, low in fat and carbs. Leucine-rich to maximally trigger muscle protein synthesis. Benchmark product in the industry for quality and value.

Dose: 25–50g post-workout or as needed to hit daily protein target

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Beta-Alanine

NOW Sports

Good

Raises muscle carnosine — your intracellular pH buffer during high-intensity sets. Most effective for efforts lasting 1–4 minutes. Reduces muscular fatigue and improves conditioning output. Tingling (paresthesia) is normal and harmless.

Dose: 3.2–6.4g/day in divided doses to reduce tingling

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Citrulline Malate 2:1

Bulk Supplements

Good

Precursor to arginine — raises nitric oxide more effectively than arginine itself. Improves blood flow, pumps, and exercise capacity. Reduces post-workout muscle soreness. Pure powder, zero fillers.

Dose: 6–8g 30–45 min before training

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🔥

Fat Loss Support

Compounds that support body recomposition — not magic pills, but real tools.

Caffeine + L-Theanine Stack

NOW Foods

Strong

The most cost-effective pre-workout and fat loss stack available. Caffeine raises metabolic rate and lipolysis. L-Theanine smooths out jitteriness and sustains focus. The combination outperforms either compound alone.

Dose: 100–200mg caffeine + 200mg L-Theanine pre-workout

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L-Carnitine L-Tartrate

NOW Sports

Good

Shuttles fatty acids into the mitochondria for oxidation. Most effective when insulin is elevated — take with a carb-containing meal. Tartrate form has the best absorption and is supported by exercise performance research.

Dose: 2g with a carbohydrate-containing meal

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Green Tea Extract (EGCG)

NOW Foods

Good

EGCG inhibits the enzyme that breaks down norepinephrine, sustaining fat oxidation signals. Synergistic with caffeine. Also has significant antioxidant and cardiovascular protective properties.

Dose: 400–500mg EGCG daily with caffeine

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Berberine HCl

Thorne Research

Good

AMPK activator — mimics some effects of metformin on glucose metabolism. Improves insulin sensitivity and reduces post-meal blood sugar spikes. Strong evidence for metabolic health in people managing body composition or blood sugar. Physician oversight recommended at therapeutic doses.

Dose: 500mg 2–3x daily with meals

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Recovery & Inflammation

What happens between sessions is where adaptation lives.

Collagen Peptides + Vitamin C

Vital Proteins

Good

Connective tissue synthesis requires both collagen peptides and Vitamin C as the cofactor. Take 15–20g collagen + 50mg Vitamin C roughly 60 minutes before training for maximum tendon and ligament collagen synthesis stimulus.

Dose: 15–20g + 50mg Vitamin C, 45–60 min pre-workout

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Tart Cherry Extract

NOW Foods

Good

Reduces exercise-induced oxidative stress and inflammation. Multiple RCTs show reduced muscle soreness and faster strength recovery after eccentric training. Also supports sleep quality via natural melatonin precursors.

Dose: 480mg extract twice daily on training days

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Curcumin Phytosome

Thorne Meriva

Good

Standard curcumin has poor bioavailability. Meriva phytosome form improves absorption ~29x. Anti-inflammatory through NF-kB pathway inhibition. Useful for chronic inflammation management — use timing wisely as acute post-workout inflammation is part of adaptation.

Dose: 500–1000mg phytosome form on non-training days or at night

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Zinc Picolinate

Thorne Research

Strong

Zinc is critical for testosterone production, immune function, and protein synthesis. Picolinate form has superior absorption. Athletes and hard-training individuals deplete zinc through sweat — deficiency is more common than most people realize.

Dose: 15–30mg daily with food (not on empty stomach)

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😴

Sleep & Stress

Poor sleep undoes everything you build in the gym. Fix this first.

KSM-66 Ashwagandha

Jarrow Formulas

Strong

The most clinically studied ashwagandha extract. KSM-66 is full-spectrum root extract standardized to ≥5% withanolides. Reduces cortisol, improves VO2 max, and supports testosterone in stressed individuals. Multiple RCTs confirm the effect.

Dose: 600mg daily (split or single evening dose)

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L-Theanine 200mg

NOW Foods

Strong

Promotes alpha brain wave activity — a calm, focused state without sedation. Reduces cortisol response to stress. Pairs perfectly with caffeine during the day and with magnesium glycinate at night for sleep quality.

Dose: 200mg morning (with caffeine) and/or 200mg before bed

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Glycine

NOW Foods

Good

Inhibitory neurotransmitter with sleep-promoting effects. Studies show 3g before bed improves sleep quality, reduces daytime sleepiness, and enhances next-day cognitive performance. Also precursor to collagen and glutathione.

Dose: 3g before bed

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Apigenin

Thorne Research

Moderate

Chamomile-derived flavonoid that binds GABA-A receptors (same pathway as benzodiazepines — without the dependency risk). Popular in sleep stack protocols. Popularized by Dr. Andrew Huberman; evidence is promising but not yet as deep as ashwagandha or glycine.

Dose: 50mg 30–60 min before bed

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Hormonal Support

Supports healthy testosterone, estrogen balance, and metabolic function. Not a replacement for medical evaluation.

Tongkat Ali (Longjack) 400mg

Nutricost

Good

Eurycomanone content drives free testosterone by reducing SHBG. Multiple RCTs in stressed, aging, or low-T individuals show significant improvements in testosterone levels, mood, and body composition. Stack with zinc and magnesium for amplified effect.

Dose: 400mg standardized extract daily (200:1 or higher)

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DIM (Diindolylmethane)

NOW Foods

Moderate

Supports healthy estrogen metabolism by shifting estradiol toward the favorable 2-OH pathway and away from the 16-OH and 4-OH pathways. Relevant for men on TRT or optimization protocols and for women managing estrogen dominance symptoms.

Dose: 200–400mg daily with food

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Boron Glycinate 6mg

NOW Foods

Moderate

Trace mineral that reduces SHBG — the protein that binds and inactivates testosterone. Studies show 6mg/day boron glycinate significantly increases free testosterone and reduces estradiol within one week. Extremely underrated and underused.

Dose: 6mg daily with food

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DHEA 25mg

Natrol

Moderate

Precursor hormone to testosterone and estrogen. DHEA declines significantly after age 30. Low-dose supplementation (25mg) is appropriate for adults 40+ without TRT. Get baseline DHEA-S levels before supplementing. Physician oversight recommended.

Dose: 25–50mg daily. Lab-test first.

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Longevity & Cellular Health

Advanced compounds targeting aging pathways. Emerging research — promising, but evolving.

NMN Pro 1000mg

ProHealth Longevity

Emerging

NMN is a direct precursor to NAD+ — the coenzyme that drives energy metabolism and DNA repair. NAD+ declines ~50% by age 50. Human trials show improved metabolic markers, muscle function, and sleep quality. ProHealth uses pharmaceutical-grade NMN with stability testing.

Dose: 500–1000mg daily in the morning

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CoQ10 Ubiquinol 200mg

Qunol

Good

Ubiquinol is the active reduced form of CoQ10 — significantly better absorbed than standard ubiquinone, especially over age 40 when conversion efficiency drops. Critical for mitochondrial ATP production. Essential for anyone on a statin (statins deplete CoQ10).

Dose: 100–200mg ubiquinol daily with fat-containing meal

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Resveratrol + Quercetin

NOW Foods

Emerging

Resveratrol activates SIRT1 (sirtuins) and works synergistically with NMN to support NAD+ pathways. Quercetin is a senolytic — meaning it clears senescent ("zombie") cells that accumulate with age and drive inflammation. Stack both for maximum longevity signal.

Dose: 500mg resveratrol + 500mg quercetin daily with fat

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Spermidine

Primeadine

Emerging

Triggers autophagy — the cellular "self-cleaning" process that clears damaged proteins and organelles. Animal data is strong; human data is catching up fast. Naturally found in wheat germ and fermented foods. One of the most exciting emerging longevity compounds available OTC.

Dose: 1–2mg/day. Cycle: 5 on / 2 off.

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🔬 Peptide Protocols

Peptides represent the next tier of performance and longevity optimization — beyond what OTC supplements can offer. BPC-157, TB-500, CJC-1295, Ipamorelin, Epithalon, MOTS-c, and more. These require physician oversight and are only available through medical channels.

Cam works with The Body Building med spa in Clovis, CA — offering physician-supervised peptide protocols alongside hyperbaric, cryotherapy, and hormone management.

Browse the Peptide Library → Visit TBB →

The Supplement Guide

🔬 Peptide Protocols