My Supplement Routine: What I Take, When I Take It, and Why

Back in June during the 21-Day Challenge, I asked you to share questions you had about my personal health routine, and I’m looking forward to answering those in the coming months. We talk a lot about generalities here, and for good reason. Research can and should drive principle, but oftentimes while we wait around for it (or have questions about the overall validity of what’s out there), n=1 self-experimentation can tell us a lot.

Over the years, I’ve gathered ideas for that experimentation by reading the studies and listening to others talk about the choices they make. All of it together has—and continues to—inform the routine I follow to live the life I want. Among the many questions you sent were inquiries about my supplement regimen. Today I’m sharing what I take, when I take it, and why.

As a former endurance athlete, supplements were tools of the trade. I fielded recommendations from coaches and specialists of course, but I also studied the subject intently on my own. To push my performance further, I even began developing my own formulas for training recovery back then. Though I’m not in the competitive athletic world anymore, I still feel the benefits of certain supplements in my personal health and performance, and I’ve continued to formulate those I wish to take.

Here’s a bit about my choices for supplementation and the changes I’ve made over the years in how I take them.

I’d love to hear your thoughts and any questions you have about what I take (or don’t take). And if you have other kinds of questions about my routine (or anything health-related of course), shoot me a message on the comment board. Thanks for stopping by, everyone.

Further Related Reading:

Health Benefits of Turmeric 

How Often Should I Supplement with Turmeric? 

8 Ayurvedic Herbs That Actually Work

Top 6 Anti-Inflammatory Foods

The Arthritis Diet 

Turmeric: A Spice for Life

To supplement your routine with Turmeric and Collagen, pick up Primal Kitchen Collagen Fuel in Golden Turmeric. 

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

If you'd like to add an avatar to all of your comments click here!

20 thoughts on “My Supplement Routine: What I Take, When I Take It, and Why”

Leave a Reply

Your email address will not be published. Required fields are marked *

  1. Well I’ve been taking Calm in the mornings maybe that’s why I’m suddenly having trouble staying up past 9pm

  2. I read the entire blog without finding out what you take and why. So I went back through it and discovered a video that looked like an ad. I don’t read advertising and I don’t listen to audio so I didn’t get anything from today’s blog. I sure wish you would write what you say you are going to write.

    1. Yeah Mark, what the heck?! It’s not enough that you provide excellent value (in the form of research, analytics, synthesis, motivation and resources), everyday, for years on end, for free. You should also bend to the wishes of Linda.

  3. I take a long list of supplements, which I may write about later. IMHO it is essential to take K2 with D. When a doc prescribed lots of D, I got a bunch of kidney stones.

  4. My supplements are fairly simple. Vitamin D when I’m not getting enough sun, Enduralytes/Saltstick electrolyte caps if I sweat a lot or am dealing with keto-flu, and some additional greens, krill oil, and mushroom/herb w/ turmeric on occasion.

    My killer supplement pair is Onnit Alpha Brain and New Mood. A nootropic and a similar anti-stress cocktail. Makes a huge different. That said, I’ll give this little stack a try!

  5. Mark,

    Thanks for this!

    Do you mean fractional when you say fractal in the video? Because your use of “fractal” makes no sense…..

    Mandelbrot himself summarized it as “beautiful, damn hard, increasingly useful. That’s fractals.” More formally, in 1982 Mandelbrot stated that “A fractal is by definition a set for which the Hausdorff-Besicovitch dimension strictly exceeds the topological dimension.”

  6. Thanks Mark. I like the amounts you take on supplements and the frequency!!! Good information in your video. Thanks Gijs

  7. Same boat: Six under performing genes regarding vitamin D. I take 10,000 IU daily and that just gets me into the sweet spot. That’s what? 25 times the daily RDA just to be healthy? Medicos really are really in denial.

  8. Summary

    His own products, according to need:
    Vit D – 0-6 capsules, according to sun exposure (DNA tested)
    Probiotics – 0-5 capsules, if food poisoning, antibiotics, stress, travel
    Omega 3 – 3-4 a day, according to diet
    Multivitamin + minerals – not every day
    Micronutrients – 1-6 capsules, not every day
    Adaptogens with phosphotidylserine, l-theanine, etc. – not every day, according to stress, at end of day
    No supplements when fasting

  9. Personally, I’m glad to hear you say that (1) you don’t take every supplement each day, and (2) that you don’t take any when fasting. Too often people who sell supplements promote the necessity of taking them each and every day religiously. I find that discordant from an ancestral health perspective and appreciate your realistic stance. I guess then I’m curious why you take omegas every day?

    1. I enjoy the following phrase yet cannot recall the source, “It is called a supplement, not a permanent”

  10. Beyond the supplement selling spiel — bottom line is Mark — monthly bum shot Steroid boosters have surely staved off some of the signs — sans the vascular arms — unmasking the naked fact
    of our impotence before inexorable execution! by indomitable Decree of Death — clocked by tricky C14 — for the gods too are fond of a joke — so Aristotle observed — sic itur ad astra.

    1. Wow. You managed to wax quite poetic while never revealing your meaning. Interesting way to contribute.

  11. Hi! I tried to use the discount code but it didn’t work – if someone in IT could fix it that’d be great!

  12. Hey Mark, thanks for sharing your helpful supplementation routine. It will be useful for others. It’s good to know that what should be taken, why it should be taken and how much it should be taken.

  13. I really appreciate this video! I tend to take the same routine of daily vitamin, probiotics and vitamin D, probably because it’s easiest to remember that way. However, it makes so much sense to change it up and listen to the body! I’m going to check out the Omega product and the Adaptogenic Calm. My one question is do you have recommendations for women based on our unique hormonal cycles etc.?