| Supplement | What It Is | Primary Benefits | Suggested Dosage | How to Take |
|---|---|---|---|---|
| RYZE Mushroom Coffee | Blend of coffee + adaptogenic mushrooms (like Lion’s Mane, Cordyceps, etc.) | Energy • Focus • Brain Function • Mood | 1 scoop (approx. 2000–2500mg of mushrooms) | Mix with hot or cold water; drink solo or after meal. Take with B-Complex if stacking. |
| Amazing Grass Superfood | Greens blend with wheatgrass, spirulina, chlorella, pre/probiotics | Digestion • Alkalinity • Micronutrients • Detox | 1 scoop daily | Mix in 8–12 oz water or juice, ideally with or after food. |
| Coconut Water | Natural juice from coconuts, rich in electrolytes | Hydration • Potassium • Magnesium • Post workout recovery | 8–12 oz on training days | Drink cold by itself or mixed with other supplements like goldenseal. |
| Himalayan Salt | Unrefined pink rock salt with trace minerals | Electrolyte Balance • Adrenal Support • Hydration | Small pinch (~1/8 tsp) in water | Mix into morning water or sip during fast. |
| Vitamin D3 + K2 | Fat soluble vitamin; supports calcium absorption and immune regulation | |||
| Supports mood, hormonal health, immunity, and calcium balance | Vitamin D3 5000 IU (125 mcg) daily |
**check your specific dosage for this one | Take with food that contains fat (greens or lunch ideal). *Consider adding Vitamin K2 (MK-7) at 100–200 mcg to prevent calcium buildup. | | B-Complex (Country Life Coenzyme) | Group of B vitamins (B1–B12), often includes folate, B6, B12 | Energy Metabolism • Brain Function • Stress Support | 1 capsule weekly | Take with Ryze or another meal; may cause nausea on empty stomach. | | Goldenseal (Herb Pharm) | Herbal extract used for immune support and digestive health | Antibacterial • Gut Detox • Immune Boost | 1 dropper (~1–2 mL or 200mg)
Use only during gut issues or illness 5 to 7 day cycles max | Place under tongue, hold 30–60 seconds, swallow; follow with water or coconut water. Use Monday–Friday only; consider cycling or using half-dose. | | Apple Cider Vinegar (Bragg’s) | Fermented apple extract with acetic acid | Digestion • Blood Sugar Support • Metabolism | 1 tbsp (15 mL), up to 2x/day
Optional before largest carb meal only | Dilute in water before meals or after fasting window ends. Use occasionally as needed. | | Magnesium Glycinate (Country Life) | Highly absorbable chelated form of magnesium | Muscle Recovery • Sleep • Stress Relief • Nerve Support | 400 mg daily (3 tablets per serving)
Do not combine with zinc | Take with water, preferably at night; can split dose (e.g., 1 in morning, 2 at night). | | Sea Moss (Raw Gel) | Wildcrafted red algae packed with essential minerals | Iodine • Zinc • Thyroid Support • Immune Function | 1–2 tbsp daily
3 to 4 times per week max Not daily to avoid iodine excess | Take straight off spoon or mix in smoothie. Chase with water or lemon water. Store refrigerated and use within 2–3 weeks of opening. | | Zinc (Bisglycinate Chelate) | Essential trace mineral involved in hormone signaling enzyme activity immune regulation and neurotransmitter function | Androgen receptor sensitivity, helps regulate aromatase activity, recovery and immune support | 1 capsule every other day | With dinner containing protein or meat
Keep 2 plus hours away from magnesium
Keep away from greens supplement |