He takes 100 pills a day. You need 7.

what it actually does

The guys spending millions take 100+ pills. Most of it is mouse-data hype wearing a lab coat. Strip it back to what has strong human evidence and the list gets short, fast.

The seven that earn their place

• ·Creatine monohydrate — 5g/day. The most studied supplement on earth.
• ·Omega-3 (EPA/DHA) — for the heart and the brain.
• ·Vitamin D3 — if your bloodwork says you're low (most are).
• ·Magnesium glycinate — sleep and recovery.
• ·Protein — food first, powder to fill the gap.
• ·Creatine again? No. People just forget to take it daily.
• ·Zone-appropriate basics over hype bottles.

Don't buy NMN. 18 products were tested — three contained zero NMN. You paid for filler.

Numbers over adjectives. If a claim doesn't carry a dose and a study, it gets cut.