Vitamin D3 + K2
4000 IU + 100mcg MK-7
D3 corrects near-certain deficiency in North Yorkshire — directly linked to brain fog, fatigue, low mood. K2 MK-7 directs calcium to bones not arteries. Fat-soluble — must take with food.
With food
Omega-3 (EPA/DHA)
2g combined
Brain function, inflammation, cardiovascular, mood. Triglyceride form (Bare Biology) — 70% more bioavailable than ethyl ester. Takes 8–12 weeks to see full cognitive effect.
With food
B Complex (methylated)
1 capsule
Methylcobalamin B12 + methylfolate B9 — active forms only. Stress depletes B vitamins heavily. Cofactors for energy production and neurotransmitter synthesis. Can be stimulating — morning only.
Morning only
Zinc Bisglycinate
15–25mg
Mild deficiency common in active, stressed men. Supports testosterone production, immune function, skin. Bisglycinate form — best absorbed, gentlest on digestion.
With food
Ashwagandha KSM-66
300–600mg
Cortisol reduction, stress resilience, cognitive function under load. KSM-66 is the most clinically studied extract. Cycle 8–12 weeks on, 4 weeks off. Also supports testosterone in stressed men.
Morning
Cognitive benefits well-established — improves processing speed and working memory, especially effective when sleep-deprived. Also critical for muscle retention. Any pure monohydrate brand. Anytime.
Marine Collagen
2331mg — 650 Dalton
650 Da peptides absorb largely intact as bioactive di/tripeptides — stimulates fibroblasts directly. Take with food containing Vitamin C (any fruit or veg) which is essential for collagen synthesis. Skin, joints, connective tissue.
With Vitamin C
Evening
30–60 min before bed
Magnesium Glycinate
300–400mg
The supplement most people feel fastest. Improves sleep quality, reduces stress response, supports muscle recovery. Glycinate form only — won't cause digestive issues. Most people notice better sleep depth within a week.
Before bed
Get a Medichecks Advanced Well Man blood panel (~£150) when time permits. Will confirm Vitamin D loading dose needed, B12 status, thyroid, testosterone, HbA1c. Until then, the above stack is calibrated for likely deficiencies at your age, latitude, and stress load.