The Supplements Audit
Free Resource · 15 Pages · The Supplement Audit
What to stop
taking today.
taking today.
Save $200/month. Keep what works. Cut what doesn't. And understand exactly why most of your stack is doing nothing.
Free. No spam. Unsubscribe anytime.
01 — The Problem
You're spending $150 a month
on placebos.
The average person taking multiple supplements spends $147 per month. Most of it is wasted — not because supplements don't work, but because the forms and doses in most products are clinically irrelevant.
There are three ways a supplement can fail you. Sub-clinical doses — the ingredient is there but at a level too low to have an effect. Poor bioavailability — the form doesn't absorb well enough to matter. Wrong source — not all forms of the same compound are equal.
Here is a direct audit of the most common supplements people take — what to keep, what to cut, and what to upgrade.
02 — The Audit
Common supplements.
Honest verdict.
| Supplement | What most products do wrong | Verdict |
|---|---|---|
| Generic Creatine Monohydrate | Correct compound, correct dose (5g) — but gritty texture causes abandonment before saturation. No branded traceability. | Upgrade Switch to micronized Creapure® for better dissolution and verified source. |
| Generic Ashwagandha | Most products use 100-250mg of non-standardized extract. Clinical dose is 300-600mg of root-only, standardized to 5% withanolides (KSM-66 or Sensoril). | Cut or Upgrade Unless it says KSM-66® or Sensoril® at 300mg+ — it's homeopathic. |
| Generic Magnesium Oxide | 4% bioavailability. The most common form in cheap supplements. Most of it passes through unused. | Cut Replace with Magnesium Glycinate (TRAACS®) or Magnesium Malate. 80%+ absorption. |
| Collagen Peptides | Hydrolyzed collagen is broken down in digestion. The specific amino acids (glycine, proline, hydroxyproline) may support joint health but evidence is mixed for skin claims at most doses sold. | Conditional Keep If joint support is the goal, 10g+ per day of quality collagen is defensible. |
| Vitamin C (mega-dose) | Above 1,000mg, absorption rate drops significantly. Excess is excreted. Most people supplement far beyond what their body can use. | Reduce 500mg daily from a whole food complex is sufficient. Mega-dosing has no additional benefit. |
| Pre-workout (most brands) | 300-400mg synthetic caffeine + proprietary blends masking sub-clinical doses. Short-term spike, adrenal fatigue long-term. Dependency cycle. | Cut Replace with 100mg natural caffeine + 200mg L-theanine. Same performance, zero dependency. |
| BCAAs | If you eat adequate protein (0.8-1g per lb of bodyweight), BCAAs are redundant. The research on BCAAs as a standalone is weak compared to complete protein sources. | Cut Eat protein. Save $40/month. |
| Generic Multivitamin | Synthetic vitamin forms have poor bioavailability. Oxide forms of minerals barely absorb. Most are marketing, not nutrition. | Cut or Upgrade Test your actual deficiencies. Supplement specifically, not broadly. |
| Omega-3 Fish Oil | One of the most valid supplements — but dose matters. Most products are underdosed. You need 2-3g of EPA+DHA combined, not total fish oil. | Keep Verify EPA+DHA content specifically. 2g combined minimum for clinical benefit. |
| Vitamin D3 + K2 | Deficiency is widespread (70%+ in US). D3 with K2 directs calcium correctly. Most people need 2,000-5,000 IU daily. | Keep One of the highest-value supplements for most adults. Confirm with blood test. |
The average saving from this audit: $80-200 per month. Cut the generic ashwagandha ($25), the BCAAs ($35), the pre-workout ($45), the generic magnesium ($15), and the mega-dose vitamin C ($12). That's $130+ redirected toward compounds that actually work at doses that matter.
03 — The Stack
What a real daily
performance stack looks like.
After cutting what doesn't work and upgrading what does, a real clinical performance stack for a high-output adult looks like this — and fits in one morning stick.
Creapure® Creatine — 5g
500+ studies. German sourced. Micronized. ATP for muscles and brain. Non-negotiable if you train and think for a living.
Keep
KSM-66® Ashwagandha — 300mg
32 clinical trials. Cortisol reduction. The compound that brings you home after a hard day. Replace any generic ashwagandha immediately.
Upgrade from generic
Lion's Mane — 500mg fruiting body
Nerve Growth Factor stimulation. Long-term cognitive support. Most people don't have this at all. The compound no one is taking that everyone should.
Add to stack
Suntheanine® L-Theanine — 200mg + 100mg Natural Caffeine
Cut your pre-workout. Replace with this stack. Sustained alpha brain waves. No jitter. No crash. No adrenal fatigue.
Replace pre-workout
Magnesium Glycinate TRAACS® — 200mg
80%+ bioavailability. Replace your magnesium oxide immediately. Sleep, recovery, ATP synthesis, cortisol management. One of the highest-impact upgrades you can make.
Replace magnesium oxide
All 7 compounds. One stick.
The complete stack.
In one morning ritual.
In one morning ritual.
Creapure® + KSM-66® + Lion's Mane + Suntheanine® + Natural Caffeine + TRAACS® Magnesium + Electrolytes. Every clinical dose. 30 seconds. No measuring.
Claim Founding Price — $55 →
*These statements have not been evaluated by the FDA. Not intended to diagnose, treat, cure, or prevent any disease. © 2026 STEAD · KALT LLC · Miami, FL