Guides
Choose the right supplement
A practical guide to what matters, who it's for, and how to decide.
Why supplements aren’t one-size-fits-all
What works for someone else may not be right for you. Your diet, goals, and biology all matter. This guide walks through how to think about quality, dosage, and when a supplement is actually worth adding.
What to prioritize first
Foundations—sleep, protein, movement, and key nutrients—usually matter more than the latest “biohack.” We’ll cover how to decide what to try first and how to tell if something is working.
Coming soon
We’re putting the full guide together. Subscribe below to get it in your inbox when it’s ready.
Supplement entries
How to use this guide
YBM recommendations are specific products (brand + formulation) we trust—single-ingredient or blends. Ingredients to know explains key molecules (benefits, who it’s for, how to take, dosage, safety) so you can understand what’s in the products or compare options. Foundational = the basics we recommend considering first: evidence-based, well-tolerated, and supportive of most people’s health.
YBM recommendations
Products we trust for this goal—single-ingredient or smart blends.
Purity Coffee Flow (whole bean)
Form: whole bean coffee
High-quality coffee tested free of mold and toxins. Quality matters when you drink it daily.
Key ingredients: Coffee (whole bean)
Cocovia Cocoa powder
Form: powder
High-quality, unsweetened cocoa powder. Cocoa is tricky because of heavy metals; Cocovia tests consistently low. Refer-a-friend discount available (also often on Amazon).
Key ingredients: Cocoa powder
Thorne Magnesium Glycinate
Form: capsules
Magnesium is so important it could be its own post. Glycinate is well-absorbed and gentle on the gut.
Key ingredients: Magnesium glycinate
Vital Proteins Collagen peptides (travel packs)
Form: single-serve powder packets
Great for travel; convenient single-serving packs.
Key ingredients: Collagen peptides
Pure Therapro Rx Tripeptide Plus
Form: powder
What we use at home. High-quality collagen tripeptide.
Key ingredients: Collagen tripeptide
Designs for Health Creatine monohydrate
Form: powder
Truly any brand of creatine monohydrate will do; this is the one we use. Note: creatine increases intracellular water and can cause fluid retention—some notice "weight gain" when starting. Start low or try LVLUP (different form) if you're sensitive. 15% off at LVLUP with code susanpassoni.
Key ingredients: Creatine monohydrate
Mt. Capra Goat Whey Protein Powder (unsweetened)
Form: powder
Clean goat whey; we use it with a scoop of Momentum for a balanced shake.
Key ingredients: Goat whey protein
Momentum Shake (vanilla preferred—less sweet)
Form: powder
One scoop Momentum + one scoop Mt. Capra is our daily combo. You can't go wrong with flavor.
Key ingredients: Protein blend
Organised Organ supplement
Form: capsules
One product, one flavor—and we've really come around to the value of organs. It's not bad.
Key ingredients: Organ meats (freeze-dried)
Timeline Mitopure Urolithin A (softgels or gummies)
Form: softgels or gummies
The gold standard for urolithin A. Extensive published research and third-party testing; hard to argue with the benefits. 30% discount with our link.
Key ingredients: Urolithin A
Do Not Age Pure NMN
Form: capsules or powder
Purity pays with NAD+ support; we explain why in our post. Use code YBM at checkout for 10% off all Do Not Age supplements. (We're also prescribed 5-amino 1MQ by a longevity doctor—that's another route.)
Key ingredients: NMN
InfiniWell Strength
Form: capsules
We notice a difference when we take it 30 minutes before a workout—or better stated, we notice when we forget to take it.
Key ingredients: Strength-support blend
Bulk Supplements L-Leucine
Form: powder
Simple, effective leucine for muscle support.
Key ingredients: L-Leucine
PJ Kabos Olive oil (Phenolic Shot or any)
Form: liquid olive oil
Superiorly high polyphenol content. Our favorite is the Phenolic Shot—it sells out quickly after first harvest, so jump on it. Any of their others are also amazing.
Key ingredients: Olive oil (high polyphenol)
LMNT Electrolytes (unsweetened)
Form: powder packets
Currently our go-to. Referral program: with our link you get a free sample pack (and you can join the program too). Chocolate caramel has its fans—to each their own.
Key ingredients: Sodium, potassium, magnesium
Sports Research Tart cherry
Form: softgels (or juice)
Our pick; you can also just buy tart cherry juice.
Key ingredients: Tart cherry
Ingredients to know
Key molecules for this goal: what they do, who they’re for, how to take them.
Omega-3 (fish oil)
Benefits
Supports heart and brain health, helps manage inflammation, and supports healthy lipids. EPA and DHA are the key fatty acids.
Who it’s for & why
Anyone not eating fatty fish 2+ times per week, or people with low omega-3 intake on blood work. Especially useful for cardiovascular and cognitive support.
How to take
Take with a meal that contains fat (fat improves absorption). Splitting dose morning and evening can help with digestion. Avoid taking on an empty stomach.
Dosage
1–3 g EPA+DHA daily (check label for EPA/DHA content; total fish oil amount is higher).
Safety & interactions
High doses can thin blood; talk to your doctor if you take blood thinners or before surgery.
Younger By Monday recommendation
[Add YBM product name and link when available]
Magnesium
Benefits
Supports muscle and nerve function, sleep, and bone health. Many people are deficient. Form matters: glycinate for sleep and relaxation, citrate for digestion and absorption, threonate for cognitive support.
Who it’s for & why
People with poor sleep, muscle cramps, or low magnesium on testing. Anyone on a typical Western diet may benefit. Athletes and stressed individuals often need more.
How to take
Often best with food to reduce GI upset. Glycinate and threonate are well-tolerated; citrate can have a laxative effect. Avoid taking with high-dose zinc (they compete for absorption). Splitting dose (e.g. morning and evening) can improve tolerance.
Dosage
200–400 mg elemental magnesium daily (forms vary: glycinate 200–400 mg, citrate 200–300 mg, threonate 144 mg).
Safety & interactions
Very high doses can cause loose stools. Kidney disease: get clearance before high-dose magnesium.
Younger By Monday recommendation
[Add YBM product name and link when available]
Full list: what stays, what goes
Top ~50 most-searched supplements plus YBM picks. Sort by category, name, or status. Mark In to include in the guide, Out to drop, Maybe to decide later. Add benefits, who it’s for, how to take, and YBM recommendation in app/guides/supplements-list.ts to build out each entry.
In= include in guide Maybe= decide later Out = exclude. Edit app/guides/supplements-list.ts to change status.
- MaybeAlpha-lipoic acidAntioxidant / cellular
- InAstaxanthinAntioxidant / cellular
- MaybeGlutathioneAntioxidant / cellular
- MaybeNAC (N-acetyl cysteine)Antioxidant / cellular
- InPhosphatidylcholineAntioxidant / cellular
- InSulforaphaneAntioxidant / cellular
- MaybeTurmeric / curcuminAntioxidant / cellular
- InCreatineFundamentals
- InOmega-3 (fish oil)Fundamentals
- InYounger By Monday FundamentalsFundamentalsFoundational; works well for most people.
- MaybeDigestive enzymesGut
- MaybeFiber / prebioticsGut
- InProbioticsGut
- MaybeAshwagandhaHormonal
- MaybeBlack cohoshHormonal
- InDIMHormonal
- InInositolHormonal
- MaybeSaw palmettoHormonal
- MaybeVitex (chasteberry)Hormonal
- InCa-AKG (calcium AKG)Longevity
- InFisetinLongevity
- MaybeNAD+ precursorsLongevity
- MaybeNMNLongevity
- InQuercetinLongevity
- MaybeResveratrolLongevity
- InCoQ10Mitochondrial
- InMitopure (urolithin A)Mitochondrial
- MaybePQQMitochondrial
- MaybeUbiquinol (reduced CoQ10)Mitochondrial
- MaybeBerberineOther
- MaybeBone broth / collagenOther
- InCacao powder (Cocovia recommended)Other
- InCollagen peptidesOtherSupplement (hydrolyzed collagen), not a peptide like BPC-157.
- MaybeEchinaceaOther
- MaybeElderberryOther
- MaybeEvening primrose / GLAOther
- MaybeGingerOther
- MaybeGreen tea / EGCGOther
- MaybeOmega-7 (sea buckthorn)Other
- MaybeGlycineRecovery & sleep
- MaybeL-theanineRecovery & sleep
- MaybeMelatoninRecovery & sleep
- InTart cherryRecovery & sleep
- MaybeB complexVitamins & minerals
- MaybeBiotinVitamins & minerals
- MaybeCalciumVitamins & minerals
- MaybeElectrolytesVitamins & minerals
- MaybeIronVitamins & minerals
- InMagnesiumVitamins & mineralsExplain the different kinds (glycinate, citrate, threonate, etc.).
- InMTHFR variant supplements (methylfolate, B12)Vitamins & minerals
- MaybeMultivitaminVitamins & minerals
- MaybeVitamin CVitamins & minerals
- InVitamin D3 + K2Vitamins & minerals
- MaybeVitamin EVitamins & minerals
- MaybeVitamin K2Vitamins & minerals
- MaybeZincVitamins & minerals
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