This is my personal educational catalog note, not medical advice, diagnosis, treatment, or a dosing recommendation for other people. I keep uncertain points visible instead of pretending the protocol is more settled than it is.
Updated August 23, 2026
How I organize my supplement stack
This article combines my current routine with product-label research and notes from a professional nutrition consultation. I take most of my supplements together in the morning because that is the most reliable routine for me. The probiotic is a separate morning-only first step, while the SunGlow collagen capsules follow their meal-based label. The main stack follows with my vegan shake. Midday is selective rather than a second full stack. The evening routine is clearly smaller: Active Calm, Ashwa Pro, L-theanine, and apigenin, with Magnesium bisglycinat as the conditional additional option.
Morning anchor
My vegan morning shake
I grind Volksshake Organic Vegan Protein (Natural) with almonds, walnuts, hemp seeds, and linseeds, then blend everything with one tablespoon of olive oil. The result is a creamy, nutty shake that makes the morning stack a consistent meal-based ritual.
The protein powder contains organic pea, pumpkin, rice, hemp, almond, sunflower, fava bean, chia-seed, and linseed proteins, together with Ceylon cinnamon and guar gum.
- Volksshake Organic Vegan Protein (Natural)
- Almonds and walnuts
- Hemp seeds and linseeds
- 1 tablespoon of olive oil
The olive oil provides dietary fat alongside the meal, which is relevant for fat-soluble products. I do not treat the shake as a guarantee that every supplement is absorbed better; product directions and individual tolerance still matter.
First thing, before the shake
This is the one part of the routine where timing really matters. I do not want protein, breakfast, or a large supplement stack to get in the way.
OMNi-BiOTiC SR-9 OMNi-BiOTiC
When and how much: I take it only in the morning, preferably on an empty stomach. The official directions allow one sachet one to two times daily; my personal number of sachets remains open.
I selected this nine-strain probiotic in the nerves-and-psyche direction discussed during the consultation. One 3 g sachet provides at least 7.5 billion viable bacteria. I keep the product choice explicit without turning the label range into a fixed personal recommendation.
Morning core
This is the main stack I take with the shake. Morning is the reliable habit window; it does not imply that every ingredient must be taken at this time.
SunGlow Luxe Collagen + C Sunday Natural
When and how much: The label lists five capsules spread across the day with meals and water.
This replaces Blueprint Collagen Peptides in my current stack. It is not compositionally identical: SunGlow provides 2 g of bovine type I and III collagen hydrolysate plus 100 mg vitamin C, without the former product's type II cartilage ingredients.
Creatine Monohydrate Ultrapure Sunday Natural
When and how much: One level scoop provides 3.4 g creatine monohydrate and 3.0 g creatine.
This is the standalone creatine route replacing the smaller creatine contribution from Longevity Mix.
Calcium Alpha-Ketoglutarate Sunday Natural
When and how much: The label lists two capsules with 1,000 mg CaAKG.
This replaces the CaAKG contribution from Longevity Mix, but at a different amount.
Taurine 500 mg Sunday Natural
When and how much: The label allows one to two 500 mg capsules before food.
This is the standalone taurine route. At the upper label serving it remains below the 1,500 mg previously supplied by Longevity Mix.
Glucosamine 850 mg Sunday Natural
When and how much: One capsule with a meal and water.
This fermentation-derived vegan product replaces the glucosamine contribution from Longevity Mix.
Essential Capsules Blueprint
When and how much: Morning, using the product's serving context from the table.
I keep these, but I want to understand what they actually add. The consultation notes mention D3, vitamin E, small B-vitamin amounts, zinc, selenium, manganese, broccoli seed extract, ubiquinol/Q10, spermidine, lithium orotate, and Lactobacillus acidophilus. The B-vitamin amounts are tiny compared with the separate B complex, so I do not treat this as my main B-vitamin product.
Vitamin B Complex Extra Forte Sunday Natural
When and how much: One in the morning.
This one belongs early for me. The consultation connected high-dose, water-soluble B vitamins with cell metabolism, nerves, folate, B12, and homocysteine context. I also took away a practical point: B vitamins in the evening can affect sleep or dreams for some people, so I do not make this a bedtime supplement.
NADH 50 Sunday Natural
When and how much: One per day in the morning.
I place NADH next to Q10 in my head. The consultation described both around energy generation and the respiratory chain, just at different points. NAD/NADH also came up together with B3/niacin and cell metabolism, so this fits well into the morning energy cluster.
Coenzyme Q10 Kaneka Ubiquinol 200 mg Sunday Natural
When and how much: One 200 mg ubiquinol tablet in the morning.
I take this as an active-form Q10 product. The consultation connected it with cellular energy, mental clarity, mitochondria, and the respiratory chain. The simple version for me: this belongs earlier in the day, not in the evening.
Omega-3 Capsules NORSAN
When and how much: Morning with the shake. The official label serving is four capsules with or after a meal, providing 1,500 mg total omega-3.
The NORSAN fish-oil capsules are my new default. I also have an EPA-focused Sunday Natural algae softgel and a DHA-focused Sunday Natural algae softgel in the mix. I treat these as a rotation, not as an instruction to combine every full label serving. NORSAN liquid oil and Blueprint algae omega-3 remain cataloged, non-default alternatives.
Vitamin D3 + K2 MK-7 2,500 IU + 100 µg Drops Sunday Natural
When and how much: The official label says one drop every third day with a meal.
This is my selected standalone D3/K2 route and replaces both the 20,000 IU tablets and the Altapharma drops. I keep the total amount visible because Essential Capsules also contribute vitamin D.
Ashwagandha + Rhodiola Blueprint
When and how much: Morning if I use it.
I see this as less essential if Ashwa Pro is already in the routine, because the ashwagandha amount is much lower than two capsules of Ashwa Pro. The more interesting part may be rhodiola, which was described as an adaptogen for everyday stress adaptation. The consultation notes even suggested that a stronger separate rhodiola product from Sunday Natural might be cleaner later.
Morning or midday choice
I normally take these with the morning shake too. Midday is available for selected products when I deliberately split the routine or follow a label direction, but it is not a second full stack and I am not assigning products to it here without a fixed list.
Astaxanthin 12 mg BioAstin Sunday Natural
When and how much: The official label says one capsule every other day with a meal. I place it in the morning routine when it is the chosen astaxanthin source.
I take the fat point seriously here. The consultation note was that an oil capsule alone may not be enough, so my morning shake plus olive oil is a good fit. The dose was described as high, and astaxanthin was explained as antioxidative in both water and oil phases.
Hyaluronic Acid 250 mg Sunday Natural
When and how much: One per day, morning or midday.
I use this as a tissue and hydration support item. The consultation described hyaluronic acid as a water-binding structure, a natural moisture factor, and something relevant for skin, tissue stability, cartilage, and joint fluid. This product is also vegan and fermentation-derived, which matters to me.
Trans-Resveratrol WeightWorld
When and how much: One per day, morning or midday, with food.
I place resveratrol in the antioxidant and polyphenol area. The consultation described it as antioxidative and connected polyphenols with immune support. I still keep a caveat here because the product/source was described as a little ambiguous, so I do not want to overstate certainty.
Liposomal Vitamin C + Zinc Sunday Natural
When and how much: Most likely morning or daytime. The notes mention 1000 for vitamin C and 25 mg zinc, but the exact unit context was not fully settled in the transcript.
I connect this mostly with collagen and immune context. The consultation also looked at total zinc because Essential Capsules add zinc too; around 35 mg total was discussed as still okay. I keep this useful but not over-finalized.
NAC + Ginger + Curcumin Blueprint
When and how much: Daytime. The exact dose was left open in the consultation, while the catalog lists the product's label amounts.
I keep this as an immune and inflammation-context product. Curcumin and ginger were discussed as useful immune-support ingredients, and NAC was described as an immune booster and mucus-loosening ingredient. The concrete practical point I remember: drink enough water with NAC.
Magnesium Complex 11 Ultra XL Sunday Natural
When and how much: Daytime only if deliberately used; this is not part of the current evening set.
This is the broader magnesium complex, but it sits in the overlap review rather than as another automatic daily magnesium product.
Evening and before bed
This is the clearly separated evening stack: Active Calm, Ashwa Pro, L-theanine, and apigenin, plus Magnesium bisglycinat when I deliberately add extra magnesium, especially after sport.
Magnesium Active Calm Sunday Natural
When and how much: Two to three capsules in the evening.
This is the main calming magnesium product in the evening routine.
Magnesium bisglycinat natural elements
When and how much: Evening, as the conditional extra magnesium option, especially after sport.
I keep this linked separately from Active Calm so the additional magnesium source remains visible rather than being treated as an automatic part of every evening.
Muscle Recover Ashwa Pro Complex Sunday Natural
When and how much: One to two capsules in the evening.
This product sits between recovery and sleep for me. Ashwagandha was discussed around stress and cortisol, especially after sport. The conversation also touched on testosterone/cortisol dynamics and saffron in a mood and hormone-context way. I keep that as consultation context, not as a diagnosis.
Green Tea Extract L-Theanine 100 mg Sunday Natural
When and how much: Evening, two 100 mg capsules for 200 mg L-theanine total per day.
I use plant-derived L-theanine from gently decaffeinated green-tea extract as the simple calming item. The consultation described L-theanine briefly as relaxing or tiring, so I keep the explanation equally focused.
Apigenin 50 mg Swanson
When and how much: Evening, one 50 mg capsule according to the product table.
I keep apigenin in the calm-evening cluster. The detailed consultation notes focus more on L-theanine and magnesium, so for apigenin I rely on the product table rather than adding a stronger narrative claim.
My reflection
The most useful shift for me is to stop seeing the stack as one pile of capsules. The shake anchors the morning routine, midday stays selective, and the evening stack stays limited to four core products, with Magnesium bisglycinat added conditionally. Magnesium is not one thing. Some products are clearly useful to keep; some are alternatives; and some totals still need review.
The supplement table remains the data layer. This article is the narrative layer: how I currently think about the routine, where I am confident, and where I am deliberately leaving room for review.