My Daily Supplements Routine: What I Take, Why, and How I Keep It Intentional

Happy Saturday, everyone! I’m slowly getting my studio (aka my office) set up to look halfway decent, so when I share some facts with you, it’s not a total eyesore—well, aside from having to look at my mug and listen to my voice. Today, I’m diving into the supplements I take daily. These are staples I’ve used for years, and I’ll walk you through what they are, why I take them, and how I stay intentional about it. I’ll also touch on the supplements we sell, why I carry them, and why some don’t make my personal cut. Let’s get into it.

The Golden Rule of Supplements: Be Intentional

First things first—supplements are meant to supplement a healthy, whole-food diet, not replace it. I’ll admit, I’m terrible with vegetables, but that doesn’t mean I lean on pills to fix everything. The supplement space is a minefield—it’s easy to get sold on hype and end up spending $500-$700 a month on stuff you’re not even sure works. My approach? Be practical, have a clear reason for each one, and understand the risks and trade-offs. Here’s what I take every day and why.

1. Multivitamin: My Nutritional Insurance

I take a multivitamin daily—right now, it’s either First Form Microfactor or Pure Encapsulations Men’s Pure Pack. I recently switched to the Pure Pack because, at 40, it’s tailored for men over 40 with extras like prostate health support. But that’s not the main draw for me. What I love is its blend of polyphenols—antioxidants that studies show help metabolize visceral fat (the unhealthy stuff around your organs). I tend to store fat there, so boosting polyphenols has been a focus lately.

The beauty of these packs? One packet a day covers all my bases—vitamin A, C, D, the B vitamins, and a slew of minerals—without needing 37 bottles cluttering my cupboard. The men’s version leans into prostate health, while the women’s supports breast tissue health. Simple, effective, done.

2. Vitamin D3 + K2: The Sunshine I Don’t Get

Next up, vitamin D3 with K2. My wife, a doctor with 13 years of experience, says she’s rarely seen anyone with sufficient vitamin D levels on blood work—most of us are deficient until proven otherwise. I work indoors all day, and even when I’m outside, I’m not soaking up enough sun (sunscreen doesn’t help). Food sources like fortified milk don’t cut it either.

Vitamin D is crucial for bone health, immunity, mood, muscle function, and preventing chronic diseases like heart disease and diabetes. My blood work showed I’m on the low end, so between my multivitamin and an extra supplement (Pure Encapsulations Vitamin D3 + K2), I get 5,500 IU daily. The K2 is key—it helps shuttle calcium to your bones, boosting density and supporting cardiovascular health. Don’t skip the K2 combo—it’s a game-changer.

3. Creatine Monohydrate: My Muscle (and Brain) Booster

Good old creatine monohydrate—5 grams a day, every day. It’s a staple for exercise performance, muscle growth, and recovery, which is huge for me as I prioritize strength over cardio (though I don’t neglect either). As we age, maintaining or building muscle is the single most important training focus, and creatine helps me do that.

Emerging research also shows it supports brain health—memory, reasoning, clarity—and even blood sugar regulation. It’s the most studied supplement out there, safe for nearly everyone (barring rare medical cases), and works for men, women, all ages. I weigh 200 pounds and stick to 5 grams daily. My wife’s on board now too—plant-based eaters might notice even bigger benefits since creatine mostly comes from animal protein. It’s a no-brainer.

4. Fish Oil: Heart, Brain, and Inflammation Fighter

Fish oil’s another daily must—3 grams from high-quality sources like Pure Encapsulations or First Form. It’s in my multivitamins too, but not enough, so I supplement extra. Studies back its benefits for heart health, brain function, eye health, and reducing inflammation. It’s even shown to aid weight loss when paired with lifestyle changes —not a magic bullet, but it helps with fat breakdown.

Quality matters here. Cheap fish oil from big-box stores is diluted—I’d need eight pills to hit my dose. Stick to reputable brands, or you’re wasting money. I flip between Pure Encapsulations and First Form based on what’s in stock—both are solid.

5. Whey Protein: Hitting My Protein Goals

I use Transparent Labs whey protein—two scoops daily for 56 grams of protein. It’s not about replacing food; it’s a tool to hit my 200-220 grams of protein a day, which is tough with whole foods alone (I’ve met maybe zero people who can do it consistently). I love the French vanilla and peanut butter chocolate flavors—a little treat in my day.

The protein industry’s shady—cheap “4 pounds for $30” tubs aren’t pure whey. Transparent Labs keeps it clean, and that’s why I sell it. Quality counts, or you’re just buying flavored filler.

6. Element Electrolytes: Hydration That Works

Hydration’s key, and I use Element—unflavored most days, raspberry when I want flavor. On a clean, unprocessed diet, sodium can run low, especially for a sweaty guy like me. Two packets daily (three if I hit the sauna) keep me feeling sharp. I mix one into my morning water jug and another during my workout. It’s simple and effective.

7. Fiber: The Unsung Hero

I forgot this one initially—First Form unflavored fiber, 9 grams daily. I don’t eat enough fiber naturally, so I toss it into my oatmeal or smoothie. It’s a quiet MVP for digestion and keeping things running smoothly.

Occasional Extras

• Stim-Free Pre-Workout (Transparent Labs) : Once or twice a week, I sip this for the beta-alanine boost when I’m sluggish. It’s not daily—just a pick-me-up.
• BCAAs (Transparent Labs) : I go through a jug every three months, mostly when I’m in a calorie deficit. If you hit your protein goals, they’re not essential—more of a flavored-water perk for me. Vegetarians might see more benefit.

Why I Keep It Simple

Over the years, I’ve cut people’s supplement lists down more often than added to them. I’m not here to push pills unless there’s a clear “why.” Multivitamins are my micronutrient insurance, vitamin D3 and creatine are non-negotiables, and fish oil rounds it out. The rest? Tools for specific goals. No throwing money at the “supplement gods” hoping for miracles.

Got questions about your stack? Hit me up—I’ll evaluate it, especially if you’re in the Double Edge crew. I’m a resource, a tool in your toolbox. Let’s make sure you’re spending smart and feeling good.

What’s your go-to supplement? Drop it below—I’d love to hear! Next up, I might tackle the protein powder industry’s dirty secrets. Stay tuned!

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