Right. Before anything specialised — this is where everyone starts. Four supplements. The foundation. If you're taking nothing right now, this is your first move.

Morning, with breakfast.

Vitamin D3 plus K2 — 5000 IU of D3 and 200 micrograms of K2 in the MK-7 form. Most people can find these combined in one capsule. D3 controls over a thousand genes — immune function, bone health, mood, muscle function. Somewhere between 40 and 60 percent of adults are deficient. K2 makes sure the calcium D3 mobilises ends up in your bones, not your arteries. Never separate them. Take with food that has fat.

Magnesium glycinate — 400 milligrams. Involved in over 300 enzymatic reactions. Sleep. Muscle function. Nervous system. Stress response. DNA repair. Modern diets are terrible at providing it. Glycinate is the most bioavailable and gentlest form. Take morning or evening — evening if sleep is a priority.

Omega-3 — 2 grams total. At least 1000 milligrams should be DHA. Triglyceride form. Take with your fattiest meal — absorption doubles. Omega-3 is structural. Cell membranes. Brain tissue. Inflammatory regulation. A 2022 study linked higher omega-3 levels to five fewer years of biological aging.

Collagen — 10 grams. Hydrolysed collagen peptides. Your body's most abundant protein. After 25, production drops roughly 1 to 1.5 percent per year. Skin, joints, gut lining, tendons, hair — all collagen-dependent. Mix into coffee, water, a smoothie. Dissolves in anything.

That's it. Four supplements. One time point. Morning with food.

D3 and K2 handle the hormonal and structural foundation. Magnesium fills the gap modern life creates. Omega-3 maintains every cell membrane in your body. Collagen rebuilds the connective tissue holding everything together.

Give it four weeks. Magnesium often works fastest — better sleep, less tension, sometimes within the first week. Collagen takes the longest — skin and joint improvements are a six to eight week story. D3 builds gradually. Omega-3 is a long game that pays off for years.

Once this foundation is solid, come back and tell me what matters most. Energy? The energy journey. Sleep? The sleep journey. Slowing aging? The longevity journey. Sharper brain? Gut problems? Stress? Immunity? Every journey builds on top of this foundation. This is the floor.

These are educational recommendations based on published research and my training in biohacking, neuroscience, and longevity science. Talk to your doctor before starting anything new. Your body, your call.