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Vitaegis Vitality

Daily
Stack

Seven supplements, what each one is for, and when to take it.

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Daily schedule

Morning

With a breakfast that has fat

  • Omega-3
  • Vitamin D3 5000 IU
  • K2 MK-7 90 mcg
  • B-Right
  • Ubiquinol + PQQ

Any time

Same time each day helps

  • Creatine 5 g

Evening

One to two hours before bed

  • Magnesium Threonate 144 mg

Food base

Steak, chicken, eggs, cheese, and milk, with plenty of fruits and vegetables. That plate already delivers protein, zinc, B12, iron, and calcium, which is why the stack stays short and targets what food covers least: omega-3, vitamin D, K2, and magnesium.

Ground rules

Fat with fat

Omega-3, D3, K2, and ubiquinol are fat soluble. Take them with the meal, never on an empty stomach.

Consistency wins

Creatine and magnesium work by saturation. Daily for weeks beats perfect timing for days.

Test, do not guess

A 25-OH vitamin D blood test once or twice a year confirms whether 5000 IU is the right dose.

Keep it lean

Review the stack every six months. Anything without a clear reason to stay gets cut.

The stack, item by item

  1. 01

    Omega-3 fish oil

    Per label serving

    Nordic Naturals Ultimate Omega

    Why
    EPA and DHA for heart health, triglycerides, brain function, and recovery from training.
    When
    With a meal that contains fat. Absorption drops sharply on an empty stomach.
  2. 02

    Vitamin D3

    Daily

    5000 IU (125 mcg)

    Why
    Bone strength, immune function, muscle performance, and healthy testosterone signaling.
    When
    With the same fat-containing meal as the omega-3. Pair with K2.

    Note5000 IU sits above the 4000 IU daily upper limit NIH sets for adults, so a 25-OH vitamin D blood test once or twice a year is the way to confirm the dose fits.

  3. 03

    Vitamin K2

    Daily, with D3

    Jarrow MK-7, 90 mcg

    Why
    Activates the proteins that move calcium into bone and keep it out of arteries. The natural partner to a higher D3 dose.
    When
    Same meal as D3. Fat soluble.

    NoteK2 interferes with warfarin and similar blood thinners.

  4. 04

    Magnesium Threonate

    Daily

    144 mg elemental magnesium

    Why
    The form of magnesium studied for crossing into the brain: sleep quality, focus, and calm.
    When
    Evening, one to two hours before bed.

    Note144 mg of elemental magnesium is a modest dose. It is a brain and sleep supplement more than a way to hit total magnesium intake, which food (greens, nuts, beans) still has to cover.

  5. 05

    Creatine monohydrate

    Daily, every day

    5 g

    Why
    The most proven strength supplement there is: more power and volume on heavy lifts, more lean mass over time, with growing evidence for cognition.
    When
    Any time of day. Consistency matters, timing does not. Drink plenty of water.
  6. 06

    B-complex

    Per label serving

    Jarrow B-Right

    Why
    Methylated B vitamins for energy metabolism, nervous system function, and homocysteine control.
    When
    Morning, with food. Bright yellow urine afterward is excess riboflavin and is harmless.
  7. 07

    Ubiquinol + PQQ

    Daily

    Jarrow QH-Absorb 100 mg + PQQ 10 mg

    Why
    Ubiquinol is the active form of CoQ10 and feeds mitochondrial energy production. PQQ supports the growth of new mitochondria.
    When
    Morning, with a fat-containing meal.

    NoteKept as insurance. Evidence is strongest for people on statins and for older adults, so for a healthy adult under 40 this one is optional.

Personal reference, not medical advice. Doses reflect one regimen. Check with a doctor or pharmacist before copying it, especially with any prescription medication, a kidney condition, or blood thinners.