My Daily Supplement Stack: Full Protocol with Timing & Evidence

Mi Stack Diario de Suplementos: Protocolo Completo con Horarios y Evidencia

Updated 2026-04-20 · 10 min read · 60+ supplements · Evidence-based

Actualizado 2026-04-20 · 10 min de lectura · 60+ suplementos · Basado en evidencia

This is my personal supplement protocol, built over years of research and self-experimentation. Every item is timed for optimal absorption and synergy. The goals are: preserve lean mass during a caloric deficit, support hair health, improve longevity markers, and maintain high energy on a 16:8 intermittent fasting schedule (eating window ~10 AM - 6 PM). Nothing here is medical advice; consult your physician before adopting any protocol.

Este es mi protocolo personal de suplementos, construido a lo largo de años de investigación y autoexperimentación. Cada item esta programado para absorción y sinergia óptimas. Los objetivos son: preservar masa magra durante déficit calórico, apoyar la salud capilar, mejorar marcadores de longevidad y mantener alta energía con ayuno intermitente 16:8 (ventana de alimentación ~10 AM - 6 PM). Nada aquí es consejo médico; consulta a tu médico antes de adoptar cualquier protocolo.

Shop My Supplements on iHerb: All supplements below include direct purchase links. Use my referral code KEM5015 at checkout for discounts on your order. New customers get 10% off; returning customers get 5% off.

Compra Mis Suplementos en iHerb: Todos los suplementos abajo incluyen enlaces directos de compra. Usa mi código de referido KEM5015 al pagar para obtener descuentos en tu pedido. Clientes nuevos obtienen 10% de descuento; clientes recurrentes obtienen 5% de descuento.

Daily Timeline

Cronograma Diario

4:30 AM

Wake → Skincare + Minoxidil (topical)

5:00 AM

Fasted supplements: Glycine, Glutamine, NAC, Taurine, Lysine, 7-Keto DHEA, Probiotics, L-Theanine

8:30 AM

Pre-breakfast: Collagen, Lion's Mane, Magtein, B-Complex

10:00 AM

Breakfast + 22 supplements (fat-soluble vitamins, enzymes, fat burners)

11:00 AM

Fiber dose 1: Prebiotic + Oat Fiber

12:00 PM

Midday: Creatine, NMN, Astaxanthin

2:00 PM

Lunch + 14 supplements

5:00 PM

Fiber dose 2

6:00 PM

Dinner + 12 supplements + Minoxidil PM

7:30 PM

Pre-sleep: Magnesium stack + L-Theanine

4:30 AM

Despertar → Skincare + Minoxidil (tópico)

5:00 AM

Suplementos en ayunas: Glicina, Glutamina, NAC, Taurina, Lisina, 7-Keto DHEA, Probióticos, L-Teanina

8:30 AM

Pre-desayuno: Colágeno, Lion's Mane, Magtein, Complejo B

10:00 AM

Desayuno + 22 suplementos (vitaminas liposolubles, enzimas, quemadores)

11:00 AM

Fibra dosis 1: Prebiótico + Fibra de avena

12:00 PM

Mediodía: Creatina, NMN, Astaxantina

2:00 PM

Almuerzo + 14 suplementos

5:00 PM

Fibra dosis 2

6:00 PM

Cena + 12 suplementos + Minoxidil PM

7:30 PM

Pre-sueño: Stack de magnesio + L-Teanina

Skincare Protocol

Protocolo de Skincare

Applied morning and evening. Order matters for absorption.

Aplicado mañana y noche. El orden importa para la absorción.

Product	Brand	When	Purpose	Price	Buy
AHA/BHA/PHA Miracle Acne Clear Foam	SOME BY MI	AM/PM	Deep cleansing, exfoliation	$12.72	iHerb
Snail Truecica Miracle Repair Toner	SOME BY MI	AM/PM	Repair, soothing	$15.86	iHerb
Anti-Aging Serum	Life Extension	AM/PM	Firmness, fine lines	$47.25	iHerb
EGCG Green Tea Skin Cream	Mild By Nature	AM	Antioxidant, hydration	$13.01	iHerb
Active Sunscreen Stick SPF 35	Badger	AM	UV protection	$10.13	iHerb

Producto	Marca	Cuándo	Propósito	Precio	Comprar
AHA/BHA/PHA Miracle Acne Clear Foam	SOME BY MI	AM/PM	Limpieza profunda, exfoliación	$12.72	iHerb
Snail Truecica Miracle Repair Toner	SOME BY MI	AM/PM	Reparación, calmante	$15.86	iHerb
Anti-Aging Serum	Life Extension	AM/PM	Firmeza, líneas finas	$47.25	iHerb
EGCG Green Tea Skin Cream	Mild By Nature	AM	Antioxidante, hidratación	$13.01	iHerb
Active Sunscreen Stick SPF 35	Badger	AM	Protección UV	$10.13	iHerb

4:30-6:30 AM Fasted Morning

4:30-6:30 AM Mañana en Ayunas

Taken on an empty stomach for best absorption. Amino acids compete with food proteins for transporters.

Tomados con el estómago vacío para mejor absorción. Los aminoácidos compiten con las proteínas alimentarias por los transportadores.

Supplement	Brand	Dose	Key Benefit	Price	Buy	Lab Tests	PMID
7-Keto DHEA	NOW Foods	100 mg	Metabolic rate, cortisol balance	$32.70	iHerb	DHEA-S, Cortisol	17297159
Minoxidil 5%	Kirkland	1 mL topical	Hair follicle stimulation	—	—	PSA, Ferritin	11702361
Glycine	NOW Foods	3 g	Collagen synthesis, sleep quality	$11.77	iHerb	Liver Panel, CRP	22293292
L-Glutamine	NOW Foods	5 g	Gut barrier, immune support	$28.63	iHerb	Urinalysis, CRP	28440323
NAC	NOW Foods	500 mg	Glutathione precursor, antioxidant	$31.00	iHerb	Liver Panel, Kidney Panel, CRP	34488802
Taurine	NOW Foods	1 g	Longevity, anti-aging	$9.84	iHerb	CRP, Magnesium	37290111
L-Lysine	NOW Foods	1 g	Collagen support, antiviral	$10.80	iHerb	CRP	3115841
Probiotics 100B CFU	Garden of Life	1 cap	Microbiome diversity	$31.86	iHerb	CRP, Urinalysis	24912386
L-Theanine	NOW Foods	200 mg	Calm focus, alpha waves	$10.31	iHerb	Cortisol	18296328

Suplemento	Marca	Dosis	Beneficio Clave	Precio	Comprar	Exámenes	PMID
7-Keto DHEA	NOW Foods	100 mg	Tasa metabólica, balance de cortisol	$32.70	iHerb	DHEA-S, Cortisol	17297159
Minoxidil 5%	Kirkland	1 mL tópico	Estimulación del folículo capilar	—	—	PSA, Ferritina	11702361
Glycine	NOW Foods	3 g	Síntesis de colágeno, calidad del sueño	$11.77	iHerb	Panel Hepático, PCR	22293292
L-Glutamine	NOW Foods	5 g	Barrera intestinal, soporte inmune	$28.63	iHerb	Urianálisis, PCR	28440323
NAC	NOW Foods	500 mg	Precursor de glutatión, antioxidante	$31.00	iHerb	Panel Hepático, Panel Renal, PCR	34488802
Taurine	NOW Foods	1 g	Longevidad, anti-envejecimiento	$9.84	iHerb	PCR, Magnesio	37290111
L-Lysine	NOW Foods	1 g	Soporte de colágeno, antiviral	$10.80	iHerb	PCR	3115841
Probiotics 100B CFU	Garden of Life	1 cap	Diversidad del microbioma	$31.86	iHerb	PCR, Urianálisis	24912386
L-Theanine	NOW Foods	200 mg	Enfoque tranquilo, ondas alfa	$10.31	iHerb	Cortisol	18296328

8:30 AM Pre-Breakfast

8:30 AM Pre-Desayuno

Taken 90 min before eating. Collagen and Lion's Mane absorb better without competing nutrients.

Tomados 90 min antes de comer. El colágeno y Lion's Mane se absorben mejor sin nutrientes que compitan.

Supplement	Brand	Dose	Key Benefit	Price	Buy	Lab Tests	PMID
Collagen Peptides	Vital Proteins	10 g	Skin, hair, joints	$43.52	iHerb	CRP	30681787
Lion's Mane	Real Mushrooms	1 g	NGF, neuroprotection	$39.08	iHerb	Liver Panel	24266378
Magtein (Mg L-Threonate)	NOW Foods	1 cap	Brain Mg, cognition	$39.24	iHerb	Magnesium	20152124
B-Complex	Thorne	1 cap	Methylation, energy	$25.47	iHerb	B12, Folate, Homocysteine	27738491

Suplemento	Marca	Dosis	Beneficio Clave	Precio	Comprar	Exámenes	PMID
Collagen Peptides	Vital Proteins	10 g	Piel, cabello, articulaciones	$43.52	iHerb	PCR	30681787
Lion's Mane	Real Mushrooms	1 g	NGF, neuroprotección	$39.08	iHerb	Panel Hepático	24266378
Magtein (Mg L-Threonate)	NOW Foods	1 cap	Mg cerebral, cognición	$39.24	iHerb	Magnesio	20152124
B-Complex	Thorne	1 cap	Metilación, energía	$25.47	iHerb	B12, Folato, Homocisteína	27738491

10:00 AM With Breakfast

10:00 AM Con Desayuno

Taken with the first meal. Fat-soluble vitamins (A, D, K, E, astaxanthin) require dietary fat for absorption. Digestive enzymes are taken at the start of the meal.

Tomados con la primera comida. Las vitaminas liposolubles (A, D, K, E, astaxantina) requieren grasa dietética para absorción. Las enzimas digestivas se toman al inicio de la comida.

Supplement	Brand	Dose	Key Benefit	Price	Buy	Lab Tests	PMID
Coconut Oil (MCT)	Nutiva	1 tbsp	MCTs, fat-soluble carrier	$18.46	iHerb	Lipid Panel	25636220
Super Enzymes	NOW Foods	1 cap	Protein/fat digestion	$17.33	iHerb	—	—
Multi Enzymes	NOW Foods	1 cap	Broad-spectrum digestion	$50.00	iHerb	—	—
Betaine HCl	NOW Foods	648 mg	Stomach acid support	$14.28	iHerb	B12	25789958
Biotin	NOW Foods	5000 mcg	Hair, nails, skin	$15.98	iHerb	—	28879195
EGCG (Green Tea)	NOW Foods	400 mg	Thermogenesis, antioxidant	$25.51	iHerb	Liver Panel, Lipid Panel	21115335
Calcium Citrate	NOW Foods	500 mg	Bone density, fat metabolism	$90.98	iHerb	Calcium, Vitamin D	17344501
Omega-3 (EPA/DHA)	Nordic Naturals	2 g	Anti-inflammatory, cardiovascular	$56.92	iHerb	Lipid Panel, Omega-3, CRP	22332096
BioSil	Natural Factors	6 mg Si	Collagen generation, hair	$21.97	iHerb	—	16164885
Fat Burner (Sinetrol)	Various	1 cap	Lipolysis via citrus polyphenols	$69.84	iHerb	Lipid Panel	24462626
CoQ10 + PQQ	Dr. Mercola	100/20 mg	Mitochondrial biogenesis	$15.48	iHerb	CRP	24231099
Nicotinamide Riboside	Thorne	300 mg	NAD+ precursor, aging	$100.00	iHerb	—	29992272
Tribulus Terrestris	NOW Foods	500 mg	Libido, androgen support	$18.05	iHerb	Testosterone, SHBG	24630840
CLA	NOW Foods	800 mg	Body comp, anti-lipogenic	$13.80	iHerb	Lipid Panel	17490954
Vitamin C	NOW Foods	1000 mg	Antioxidant, collagen cofactor	$22.26	iHerb	CRP, Iron Panel	29099763
Vitamin A	NOW Foods	3000 mcg RAE	Immune, visión, skin	$5.37	iHerb	Liver Panel	11375434
Berberine	Thorne	500 mg	Glucose metabolism, AMPK	$31.27	iHerb	Glucose, HbA1c, Insulin	24669227
HMB	NOW Foods	1 g	Anti-catabolic, lean mass	$37.04	iHerb	—	28177706
Vitamin D3 + K2	NOW Foods	5000 IU / 100 mcg	Bone, immune, calcium routing	$30.14	iHerb	Vitamin D, Calcium	28768407
Saw Palmetto	NOW Foods	320 mg	5-alpha reductase inhibition	$21.76	iHerb	PSA, Testosterone	12006122
MSM	NOW Foods	1000 mg	Joint, hair, sulfur donor	$54.47	iHerb	CRP	16309928

Suplemento	Marca	Dosis	Beneficio Clave	Precio	Comprar	Exámenes	PMID
Coconut Oil (MCT)	Nutiva	1 cda	MCTs, vehículo liposoluble	$18.46	iHerb	Perfil Lipídico	25636220
Super Enzymes	NOW Foods	1 cap	Digestión de proteína/grasa	$17.33	iHerb	—	—
Multi Enzymes	NOW Foods	1 cap	Digestión de amplio espectro	$50.00	iHerb	—	—
Betaine HCl	NOW Foods	648 mg	Soporte de ácido estomacal	$14.28	iHerb	B12	25789958
Biotin	NOW Foods	5000 mcg	Cabello, uñas, piel	$15.98	iHerb	—	28879195
EGCG (Green Tea)	NOW Foods	400 mg	Termogénesis, antioxidante	$25.51	iHerb	Panel Hepático, Perfil Lipídico	21115335
Calcium Citrate	NOW Foods	500 mg	Densidad ósea, metabolismo de grasa	$90.98	iHerb	Calcio, Vitamina D	17344501
Omega-3 (EPA/DHA)	Nordic Naturals	2 g	Antiinflamatorio, cardiovascular	$56.92	iHerb	Perfil Lipídico, Omega-3, PCR	22332096
BioSil	Natural Factors	6 mg Si	Generación de colágeno, cabello	$21.97	iHerb	—	16164885
Fat Burner (Sinetrol)	Various	1 cap	Lipólisis via polifenoles cítricos	$69.84	iHerb	Perfil Lipídico	24462626
CoQ10 + PQQ	Dr. Mercola	100/20 mg	Biogénesis mitocondrial	$15.48	iHerb	PCR	24231099
Nicotinamide Riboside	Thorne	300 mg	Precursor NAD+, envejecimiento	$100.00	iHerb	—	29992272
Tribulus Terrestris	NOW Foods	500 mg	Libido, soporte androgénico	$18.05	iHerb	Testosterona, SHBG	24630840
CLA	NOW Foods	800 mg	Composición corporal, anti-lipogénico	$13.80	iHerb	Perfil Lipídico	17490954
Vitamin C	NOW Foods	1000 mg	Antioxidante, cofactor de colágeno	$22.26	iHerb	PCR, Panel de Hierro	29099763
Vitamin A	NOW Foods	3000 mcg RAE	Inmunidad, visión, piel	$5.37	iHerb	Panel Hepático	11375434
Berberine	Thorne	500 mg	Metabolismo de glucosa, AMPK	$31.27	iHerb	Glucosa, HbA1c, Insulina	24669227
HMB	NOW Foods	1 g	Anti-catabólico, masa magra	$37.04	iHerb	—	28177706
Vitamin D3 + K2	NOW Foods	5000 IU / 100 mcg	Hueso, inmunidad, distribución de calcio	$30.14	iHerb	Vitamina D, Calcio	28768407
Saw Palmetto	NOW Foods	320 mg	Inhibición de 5-alfa reductasa	$21.76	iHerb	PSA, Testosterona	12006122
MSM	NOW Foods	1000 mg	Articulaciones, cabello, donante de azufre	$54.47	iHerb	PCR	16309928

11 AM & 5 PM Fiber Protocol

11 AM y 5 PM Protocolo de Fibra

Target: ~40 g/day total fiber. Split into two doses, taken 1 hour after meals to avoid binding supplements. Mix prebiotic fiber (inulin/FOS) with oat fiber in 400 mL water.

Objetivo: ~40 g/día de fibra total. Dividido en dos dosis, tomado 1 hora después de las comidas para evitar que se unan a los suplementos. Mezclar fibra prebiotica (inulina/FOS) con fibra de avena en 400 mL de agua.

Supplement	Brand	Dose (per serving)	Key Benefit	Price	Buy	Lab Tests	PMID
Prebiotic Fiber (Inulin/FOS)	NOW Foods	8 g	Bifido growth, SCFA production	$24.85	iHerb	Lipid Panel, Glucose	20695770
Oat Fiber	Various	12 g	Soluble fiber, satiety, cholesterol	$15.94	iHerb	Lipid Panel	25411276

Suplemento	Marca	Dosis (por porción)	Beneficio Clave	Precio	Comprar	Exámenes	PMID
Prebiotic Fiber (Inulin/FOS)	NOW Foods	8 g	Crecimiento de bífidos, producción de AGCC	$24.85	iHerb	Perfil Lipídico, Glucosa	20695770
Oat Fiber	Various	12 g	Fibra soluble, saciedad, colesterol	$15.94	iHerb	Perfil Lipídico	25411276

12:00 PM Midday

12:00 PM Mediodía

Taken between meals. Creatine and NMN are stable in water; astaxanthin with a small fat source.

Tomados entre comidas. La creatina y NMN son estables en agua; la astaxantina con una pequeña fuente de grasa.

Supplement	Brand	Dose	Key Benefit	Price	Buy	Lab Tests	PMID
Creatine Monohydrate	Creapure	5 g	ATP, strength, cognition	$23.19	iHerb	Kidney Panel	28615996
NMN	ProHealth	500 mg	NAD+ boost, DNA repair	$110.96	iHerb	—	36482258
Astaxanthin	NOW Foods	12 mg	Powerful carotenoid antioxidant	$12.00	iHerb	CRP, Lipid Panel	29694070

Suplemento	Marca	Dosis	Beneficio Clave	Precio	Comprar	Exámenes	PMID
Creatine Monohydrate	Creapure	5 g	ATP, fuerza, cognición	$23.19	iHerb	Panel Renal	28615996
NMN	ProHealth	500 mg	Impulso NAD+, reparación de ADN	$110.96	iHerb	—	36482258
Astaxanthin	NOW Foods	12 mg	Potente antioxidante carotenoide	$12.00	iHerb	PCR, Perfil Lipídico	29694070

2:00 PM With Lunch

2:00 PM Con Almuerzo

Second enzyme dose with the largest meal. Repeat fat burner and anti-catabolic agents.

Segunda dosis de enzimas con la comida más grande. Repetir quemador de grasa y agentes anti-catabolicos.

Supplement	Brand	Dose	Key Benefit	Price	Buy	Lab Tests	PMID
Super Enzymes	NOW Foods	1 cap	Protein/fat digestion	$17.42	iHerb	—	—
Multi Enzymes	NOW Foods	1 cap	Broad-spectrum digestion	$50.00	iHerb	—	—
Betaine HCl	NOW Foods	648 mg	Stomach acid	$14.28	iHerb	B12	25789958
EGCG	NOW Foods	400 mg	Thermogenesis	$25.51	iHerb	Liver Panel	21115335
Fat Burner (Sinetrol)	Various	1 cap	Lipolysis	$34.92	iHerb	Lipid Panel	24462626
NAC	NOW Foods	500 mg	Glutathione, liver support	$31.00	iHerb	Liver Panel	34488802
L-Lysine	NOW Foods	1 g	Collagen, antiviral	$10.80	iHerb	—	3115841
HMB	NOW Foods	1 g	Anti-catabolic	$37.24	iHerb	—	28177706
Calcium Citrate	NOW Foods	500 mg	Bone density	$90.98	iHerb	Calcium	17344501
Horsetail Extract	NOW Foods	500 mg	Silica for hair/nails	$24.21	iHerb	Kidney Panel	26610885
Ashwagandha (KSM-66)	NOW Foods	600 mg	Cortisol, testosterone, stress	$19.86	iHerb	Cortisol, Testosterone, TSH	23439798
Nicotinamide Riboside	Thorne	300 mg	NAD+ (2nd dose)	$100.00	iHerb	—	29992272
Curcumin (w/ piperine)	NOW Foods	500 mg	Anti-inflammatory, NF-kB	$60.00	iHerb	CRP, Liver Panel	17569207
Zinc Picolinate	NOW Foods	25 mg	Immune, testosterone, hair	$19.00	iHerb	Zinc	20150599
Copper Bisglycinate	NOW Foods	2 mg	Zinc balance, SOD cofactor	$8.59	iHerb	Zinc	24476641
L-Glutamine	NOW Foods	5 g	Gut repair (2nd dose)	$55.84	iHerb	—	28440323

Suplemento	Marca	Dosis	Beneficio Clave	Precio	Comprar	Exámenes	PMID
Super Enzymes	NOW Foods	1 cap	Digestión de proteína/grasa	$17.42	iHerb	—	—
Multi Enzymes	NOW Foods	1 cap	Digestión de amplio espectro	$50.00	iHerb	—	—
Betaine HCl	NOW Foods	648 mg	Ácido estomacal	$14.28	iHerb	B12	25789958
EGCG	NOW Foods	400 mg	Termogénesis	$25.51	iHerb	Panel Hepático	21115335
Fat Burner (Sinetrol)	Various	1 cap	Lipólisis	$34.92	iHerb	Perfil Lipídico	24462626
NAC	NOW Foods	500 mg	Glutatión, soporte hepático	$31.00	iHerb	Panel Hepático	34488802
L-Lysine	NOW Foods	1 g	Colágeno, antiviral	$10.80	iHerb	—	3115841
HMB	NOW Foods	1 g	Anti-catabólico	$37.24	iHerb	—	28177706
Calcium Citrate	NOW Foods	500 mg	Densidad ósea	$90.98	iHerb	Calcio	17344501
Horsetail Extract	NOW Foods	500 mg	Sílice para cabello/uñas	$24.21	iHerb	Panel Renal	26610885
Ashwagandha (KSM-66)	NOW Foods	600 mg	Cortisol, testosterona, estrés	$19.86	iHerb	Cortisol, Testosterona, TSH	23439798
Nicotinamide Riboside	Thorne	300 mg	NAD+ (2da dosis)	$100.00	iHerb	—	29992272
Curcumin (w/ piperine)	NOW Foods	500 mg	Antiinflamatorio, NF-kB	$60.00	iHerb	PCR, Panel Hepático	17569207
Zinc Picolinate	NOW Foods	25 mg	Inmunidad, testosterona, cabello	$19.00	iHerb	Zinc	20150599
Copper Bisglycinate	NOW Foods	2 mg	Balance de zinc, cofactor SOD	$8.59	iHerb	Zinc	24476641
L-Glutamine	NOW Foods	5 g	Reparación intestinal (2da dosis)	$55.84	iHerb	—	28440323

6:00 PM With Dinner

6:00 PM Con Cena

Last meal of the eating window. Focus on liver support, anti-inflammatory, and compounds that work overnight.

Última comida de la ventana de alimentación. Enfoque en soporte hepático, antiinflamatorio y compuestos que trabajan durante la noche.

Supplement	Brand	Dose	Key Benefit	Price	Buy	Lab Tests	PMID
Super Enzymes	NOW Foods	1 cap	Digestion	$17.42	iHerb	—	—
Multi Enzymes	NOW Foods	1 cap	Digestion	$50.00	iHerb	—	—
NAC	NOW Foods	500 mg	Liver detox (3rd dose)	$31.00	iHerb	Liver Panel	34488802
BioSil	Natural Factors	6 mg Si	Collagen (2nd dose)	$37.51	iHerb	—	16164885
Curcumin (w/ piperine)	NOW Foods	500 mg	Anti-inflammatory	$34.00	iHerb	CRP	17569207
Berberine	Thorne	500 mg	Post-meal glucose control	$31.27	iHerb	Glucose, HbA1c	24669227
Calcium Citrate	NOW Foods	500 mg	Bone (3rd dose)	$90.98	iHerb	Calcium	17344501
HMB	NOW Foods	1 g	Overnight anti-catabolic	$37.24	iHerb	—	28177706
Monolaurin	Ecological Formulas	600 mg	Antimicrobial, immune	$18.18	iHerb	CRP	19825218
Nicotinamide Riboside	Thorne	300 mg	NAD+ (3rd dose)	$100.00	iHerb	—	29992272
Milk Thistle	NOW Foods	300 mg	Liver protection, silymarin	$23.24	iHerb	Liver Panel	20564545
DIM	NOW Foods	200 mg	Estrogen metabolism	$29.01	iHerb	Estradiol	21911367
Minoxidil 5%	Kirkland	1 mL topical	Hair (PM application)	—	—	—	11702361

Suplemento	Marca	Dosis	Beneficio Clave	Precio	Comprar	Exámenes	PMID
Super Enzymes	NOW Foods	1 cap	Digestión	$17.42	iHerb	—	—
Multi Enzymes	NOW Foods	1 cap	Digestión	$50.00	iHerb	—	—
NAC	NOW Foods	500 mg	Desintoxicación hepática (3ra dosis)	$31.00	iHerb	Panel Hepático	34488802
BioSil	Natural Factors	6 mg Si	Colágeno (2da dosis)	$37.51	iHerb	—	16164885
Curcumin (w/ piperine)	NOW Foods	500 mg	Antiinflamatorio	$34.00	iHerb	PCR	17569207
Berberine	Thorne	500 mg	Control de glucosa post-comida	$31.27	iHerb	Glucosa, HbA1c	24669227
Calcium Citrate	NOW Foods	500 mg	Hueso (3ra dosis)	$90.98	iHerb	Calcio	17344501
HMB	NOW Foods	1 g	Anti-catabólico nocturno	$37.24	iHerb	—	28177706
Monolaurin	Ecological Formulas	600 mg	Antimicrobiano, inmune	$18.18	iHerb	PCR	19825218
Nicotinamide Riboside	Thorne	300 mg	NAD+ (3ra dosis)	$100.00	iHerb	—	29992272
Milk Thistle	NOW Foods	300 mg	Protección hepática, silimarina	$23.24	iHerb	Panel Hepático	20564545
DIM	NOW Foods	200 mg	Metabolismo de estrógenos	$29.01	iHerb	Estradiol	21911367
Minoxidil 5%	Kirkland	1 mL tópico	Cabello (aplicación PM)	—	—	—	11702361

7:30-8:15 PM Pre-Sleep

7:30-8:15 PM Pre-Sueño

Magnesium and theanine promote deep sleep and overnight recovery. Taken 30-60 min before bed.

El magnesio y la teanina promueven el sueño profundo y la recuperación nocturna. Tomados 30-60 min antes de dormir.

Supplement	Brand	Dose	Key Benefit	Price	Buy	Lab Tests	PMID
Magtein (Mg L-Threonate)	NOW Foods	2 caps	Brain Mg, sleep quality	$72.29	iHerb	Magnesium	20152124
Magnesium Glycinate	NOW Foods	400 mg	Muscle relaxation, GABA	$25.34	iHerb	Magnesium	28395631
L-Theanine	NOW Foods	400 mg (2 caps)	Alpha waves, calm sleep	$10.31	iHerb	—	18296328

Suplemento	Marca	Dosis	Beneficio Clave	Precio	Comprar	Exámenes	PMID
Magtein (Mg L-Threonate)	NOW Foods	2 caps	Mg cerebral, calidad del sueño	$72.29	iHerb	Magnesio	20152124
Magnesium Glycinate	NOW Foods	400 mg	Relajación muscular, GABA	$25.34	iHerb	Magnesio	28395631
L-Theanine	NOW Foods	400 mg (2 caps)	Ondas alfa, sueño tranquilo	$10.31	iHerb	—	18296328

Prescription

Prescripción

Dutasteride 0.5 mg (Avodart) — Taken daily with breakfast. Dual 5-alpha reductase inhibitor (type I & II). Prescribed for androgenetic alopecia. More potent than finasteride at reducing DHT (~90% vs ~70%). Requires medical supervision and periodic blood work (PSA, liver enzymes). PMID 17110217

Dutasterida 0.5 mg (Avodart) — Tomada diariamente con el desayuno. Inhibidor dual de la 5-alfa reductasa (tipo I y II). Prescrita para alopecia androgenética. Más potente que finasterida reduciendo DHT (~90% vs ~70%). Requiere supervisión médica y análisis de sangre periódicos (PSA, enzimas hepáticas). PMID 17110217

Key Notes

Notas Clave

Zinc & Copper are taken together at a 12:1 ratio to prevent copper depletion from chronic zinc use.
Calcium is split into 3 doses (500 mg each) because absorption maxes out at ~500 mg per sitting.
NAC is dosed 3x/day (1.5 g total) to maintain steady glutathione levels.
HMB is split 3x/day (3 g total) as its half-life is ~2.5 hours.
NR is dosed 3x/day (900 mg total) for sustained NAD+ elevation.
Berberine is taken with meals (2x/day) to blunt postprandial glucose spikes.
Fiber is separated from supplements by 1 hour to prevent binding and reduced absorption.
Enzymes (Super + Multi + Betaine HCl) are taken at the start of each main meal.
Minoxidil is applied topically 2x/day (AM and PM), not ingested.
Cycling: Consider cycling ashwagandha (8 weeks on, 2 off) and tribulus (12 weeks on, 4 off).

Zinc y Cobre se toman juntos en proporción 12:1 para prevenir depleción de cobre por uso crónico de zinc.
Calcio se divide en 3 dosis (500 mg cada una) porque la absorción se maximiza a ~500 mg por toma.
NAC se dosifica 3x/día (1.5 g total) para mantener niveles estables de glutation.
HMB se divide 3x/día (3 g total) ya que su vida media es ~2.5 horas.
NR se dosifica 3x/día (900 mg total) para elevación sostenida de NAD+.
Berberina se toma con comidas (2x/día) para atenuar los picos de glucosa postprandial.
Fibra se separa de los suplementos por 1 hora para evitar unión y absorción reducida.
Enzimas (Super + Multi + Betaína HCl) se toman al inicio de cada comida principal.
Minoxidil se aplica tópicamente 2x/día (AM y PM), no se ingiere.
Ciclado: Considerar ciclar ashwagandha (8 semanas si, 2 no) y tribulus (12 semanas si, 4 no).

Recent Research on Stack Optimization (2025–2026)

Investigación Reciente sobre Optimización de Stacks (2025–2026)

The concept of nutrient synergy has been formalized in 2025 research: the combined effects of two or more nutrients working together produce a greater physiological impact than each nutrient consumed individually. Key validated synergies include: vitamin D3 + K2 for bone mineralization and vascular calcification prevention, vitamin C + iron for enhanced absorption, zinc + vitamin B6 + magnesium for neurotransmitter support and sleep quality, and omega-3 + vitamin E for antioxidant protection. A 2025 review estimated that targeted combinations can enhance performance markers by 10–30% beyond single supplements alone. The 2025–2026 trend in nutraceuticals emphasizes "smart stacking" (quality and synergy over quantity), with AI-driven product development using machine learning to study ingredient synergies and predictive models to improve bioavailability. Personalized nutrition using DNA tests, gut microbiome analysis, and blood biomarkers is advancing toward individually tailored supplement protocols.

El concepto de sinergia de nutrientes ha sido formalizado en investigación de 2025: los efectos combinados de dos o más nutrientes trabajando juntos producen un mayor impacto fisiológico que cada nutriente consumido individualmente. Las sinergias validadas clave incluyen: vitamina D3 + K2 para mineralización ósea y prevención de calcificación vascular, vitamina C + hierro para mejor absorción, zinc + vitamina B6 + magnesio para soporte de neurotransmisores y calidad del sueño, y omega-3 + vitamina E para protección antioxidante. Una revisión de 2025 estimó que combinaciones dirigidas pueden mejorar marcadores de rendimiento en 10–30% más allá de suplementos individuales solos. La tendencia 2025–2026 en nutracéuticos enfatiza "apilamiento inteligente" (calidad y sinergia sobre cantidad), con desarrollo de productos impulsado por IA usando aprendizaje automático para estudiar sinergias de ingredientes y modelos predictivos para mejorar la biodisponibilidad. La nutrición personalizada usando pruebas de ADN, análisis de microbioma intestinal y biomarcadores sanguíneos está avanzando hacia protocolos de suplementos individualmente adaptados.

References (PubMed)

Referencias (PubMed)

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Disclaimer: This is a personal protocol, not medical advice. Supplements can interact with medications and have side effects. Always consult a healthcare provider before starting any supplement regimen, especially if you take prescription medications or have underlying health conditions.

Aviso: Este es un protocolo personal, no consejo médico. Los suplementos pueden interactuar con medicamentos y tener efectos secundarios. Siempre consulta a un profesional de salud antes de comenzar cualquier regimen de suplementos, especialmente si tomas medicamentos recetados o tienes condiciones de salud subyacentes.