Supplement and Demand

In the fitness industry, the term "Stack" refers to the specific combination of supplements a person takes. Usually, this is sold as a shortcut to results.

I have a different view. My supplements are not "Health." They are Gap Fillers. Ideally, I would get every micro-nutrient from my food. But the reality is that modern soil is depleted, and at 53, my absorption rates aren't what they were at 20. I treat my supplement routine as a "Gap Analysis." I only consume compounds that perform a specific job that my diet cannot fulfill.

Here is a transparency report on my current "Stack" and the ROI (Return on Investment) of each.

1. The Traffic Controllers (Vitamin D3 + K2)

Living in Canada, Vitamin D deficiency is standard operating procedure. But taking Vitamin D alone is a rookie mistake.

• The Job: Vitamin D3 helps your body absorb Calcium.

• The Gap: Without Vitamin K2, that Calcium doesn't know where to go. It can end up in your arteries instead of your bones. K2 acts as the traffic controller, directing calcium into the skeletal structure.

• My Protocol: I take a combined D3/K2 softgel daily.

2. The Fire Extinguisher (Omega-3)

As detailed in The Omega Man, inflammation is the enemy.

• The Job: Counteracting the inflammatory effects of Omega-6 (seed oils).

• My Protocol: High-quality Fish Oil (high EPA/DHA). It is the primary anti-inflammatory agent in my system.

3. The Spark Plugs (Magnesium & Potassium)

On a Ketogenic diet, the kidneys flush electrolytes.

• Magnesium Glycinate: The "Relaxation Mineral" for sleep and muscle recovery (see Elemental, My Dear).

• Potassium: Essential for heart function and preventing palpitations. I used to use grocery store salt substitutes (like NoSalt), but when I checked the label, I found Mineral Oil and Anti-Caking Agents. I got rid of them immediately. I now use a pure Potassium Citrate powder with zero additives. Clean fuel only.

4. The Performance Tier (Creatine Monohydrate)

This is the most misunderstood supplement on the list. People think it is just for bodybuilders.

• The Job: Creatine recycles ATP (Adenosine Triphosphate), the primary energy currency of the cell.

• The Gap: While it helps lift heavier weights, I take it for my Brain. The brain is a massive consumer of ATP. Creatine supplementation has been shown to improve cognitive function and reduce mental fatigue.

• My Protocol: 5mg daily. No "cycling", no "loading phase". Just consistency.

5. The Male Maintenance (Zinc)

• The Job: Zinc is critical for Testosterone production and immune system function.

• The Gap: It is difficult to get optimal amounts from food alone, and deficiency correlates with lower T-levels. I take 25mg each day.

6. The Reinforcements (Probiotics 50+)

• The Job: Supporting the "Second Brain" (Gut Microbiome).

• The Gap: While I eat sauerkraut, I view a high-quality "Adult 50+" Probiotic as the heavy cavalry. These formulations are specifically designed for the pH changes in an older digestive tract.

The Takeaway

Do not buy supplements to fix a broken diet. Fix the food first. But once the food is fixed, look at the data. If you are living in the Northern Hemisphere, training hard, and aging, your body has gaps. My "Stack" is simply the targeted engineering required to keep the bridge standing.