I've been getting the same question from readers:
"I read your issues on omega-3, magnesium, creatine, and vitamin D. Can you just tell me exactly what to take, how much, and when?"
So I made this.
The Supplement Quick Reference Card — a free, printable PDF that puts everything on one page:
Exact daily doses for all 4 supplements
Which forms to buy (and which to avoid)
Morning vs. evening timing schedule
The cofactors most people forget
Optimal blood test ranges
Recommended products with links
Total cost: $34-68/month
No fluff. No 40-page deep dive. Just the essentials at a glance.
Print it, save it to your phone, or tape it inside your medicine cabinet. It's the cheat sheet I wish I had when I started.
The 4 supplements on the card — and what I personally use:
Omega-3: Thorne Super EPA — high-potency, triglyceride form, NSF certified
Magnesium: Thorne Magnesium Bisglycinate — best-absorbed form, no GI issues
Vitamin D3/K2: Thorne D3/K2 Liquid — proper doses of both, easy to dose
Creatine: Thorne Creatine — NSF Certified for Sport, micronized monohydrate
Want the full protocols?
The reference card gives you the "what." If you want the "why" — the clinical trials, the mechanisms, the interaction warnings, the stacking strategies — The Essential Supplement Stack Guide goes 40+ pages deep.
One more thing: If you found this useful, forward this email to one friend who's spending money on supplements without a clear plan. They'll thank you for it.
— The Biohacker Brief
Free. Science-backed. No fluff.
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