The Supplement Stack Bible

• An evidence "BS detector": the hierarchy from RCTs and meta-analyses down to testimonials, what small, moderate and large effect sizes mean, and the five reasons supplements fail — wrong form, wrong dose, wrong timing, no foundation, unrealistic expectations (p. 2)
• Foundation stack of four — vitamin D3 + K2, magnesium glycinate, omega-3 (EPA + DHA), creatine monohydrate — each with why you need it, the science, an optimal protocol (dose, form, timing), what to look for on the label and cautions (pp. 3-5)
• Seven goal-based stacks — focus, stress and mood, sleep, hormone support for men and for women, gut health, longevity in three evidence tiers, cardiovascular and metabolic health — with per-supplement protocols and monthly cost estimates; focus, stress, sleep and gut come in a budget and a full version (pp. 5-12)
• Quality guide: four third-party certifications (USP, NSF Certified for Sport, ConsumerLab, IFOS), label-reading rules, five red flags, named brands in premium, budget-friendly and specialized tiers, where to buy, and seven forms to avoid (p. 13)
• Top 10 wastes of money — expensive multivitamins, proprietary fat burners, most testosterone boosters, detox products, oral collagen, high-dose resveratrol, raspberry ketones, nootropic blends, adrenal support blends, unnamed-strain probiotics — each with a why and a better alternative (pp. 13-14)
• Nine-row drug-interaction table (vitamin K2 and warfarin, magnesium and antibiotics, berberine and diabetes medication, ashwagandha and thyroid medication, among others) plus when to stop supplements before surgery, during pregnancy or nursing, and with kidney, liver or autoimmune conditions (pp. 14-15)
• Month-by-month strategy: the core four in month 1 at $40-60/month, one goal stack at a time in months 2-3, what to track, when to discontinue (no benefit after 8-12 weeks), and a recommended annual lab list (pp. 15-16)
• 20 scientific references and the guide's own medical disclaimer (pp. 1, 17-18)

Table of contents

1. 01Introduction: Why Most Supplement Protocols Failp. 1
2. 02How to Evaluate Supplement Evidence: Your BS Detectorp. 2
3. 03Part 1: The Foundation Stackp. 3
4. 04Part 2: Goal-Based Stacksp. 5Stack 1: Focus & Brain Performance · Stack 2: Stress & Mood Support · Stack 3: Sleep Optimization · Stack 4: Hormone Support · Stack 5: Gut Health & Digestion · Stack 6: Longevity & Healthspan · Stack 7: Cardiovascular & Metabolic Health
5. 05Part 3: Quality, Brands & What to Avoidp. 13
6. 06Part 4: Top 10 Wastes of Moneyp. 13
7. 07Part 5: Critical Drug Interactions & Safetyp. 14
8. 08Part 6: Your Supplement Strategyp. 15
9. 09Conclusion: Supplement Fundamentals Firstp. 16
10. 10Scientific Referencesp. 17

• You have spent hundreds — maybe thousands — of dollars on supplements that promised to transform your energy, focus or health, and were disappointed
• You want to know which supplements have meaningful effects, at what doses, in which forms and for which goals, instead of relying on marketing
• You accept that supplements optimize rather than transform, and are willing to sort out sleep, nutrition, exercise and stress first

• You will be able to rank a supplement claim by its evidence — RCT, observational, animal, testimonial — and spot wrong forms and "pixie dust" doses on a label
• You will have a four-supplement foundation stack with a dose range, preferred form and timing for each, and a target 25(OH)D blood level of 40-60 ng/mL
• You will be able to choose one goal stack — focus, stress, sleep, hormones, gut, longevity or heart — and know its protocol and monthly cost
• You will know which supplement-drug pairs to avoid or separate, what to stop 1-2 weeks before surgery, and which labs to run each year

“If someone claims a supplement produces dramatic, drug-like effects, they're either lying or describing an actual drug.”
From the guide, p. 2

Not medical advice. The guide's own medical disclaimer (p. 1) says it is for educational purposes only and does not constitute medical advice, and asks you to consult a qualified healthcare provider before starting any supplement regimen, especially if you have existing medical conditions, take medications, or are pregnant or nursing.