Supplements

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PILAR · THE ARSENAL

Supplements

They don't replace sleep, food, sun, and exercise. But when those four are in order, the right supplement, in the right chemical form, at the right dose, does make a difference.

M&M audit grid

  • Human evidence: trials in humans, not just animal models or in vitro.
  • Bioavailable chemical form: magnesium glycinate/threonate > oxide; methylfolate > folic acid; methylcobalamin > cyanocobalamin; menaquinone-7 > menadione.
  • Dose with effect: The dose from the study that showed efficacy, not the homeopathic dose.
  • Certified purity: NSF, USP, IFOS for omega-3, Informed Sport for athletes.
  • Clear indication: what problem it solves, in what biomarker, in what time frame.
  • Synergy, not accumulation: thoughtful stacks, not full shelves.

Core with consolidated evidence

  • Vitamin D3 + K2 (MK-7): 2000-5000 IU adjusted for 25-OH; K2 directs calcium.
  • Omega-3 EPA/DHA: Omega-3 Index target >8%; IFOS / Pure+ quality.
  • Magnesium glycinate/threonate: 200-400 mg at night.
  • Creatine monohydrate 5g: strength, lean mass, cognition under stress.
  • Quality protein: whey isolate or nighttime casein when diet is insufficient.

Specific according to objective

  • Cellular longevity: NAD+ precursors (NR, NMN), resveratrol, fisetin.
  • Cognition: citicoline, L-theanine, magnesium L-threonate.
  • Cardiometabolic: berberine, myo-inositol, CoQ10/ubiquinol.
  • Dream: glycine, apigenin, ashwagandha, physiological melatonin.
  • Inflammation: curcumin with piperine or phytosomes, omega-3 high EPA.

What we DON'T audit

Proprietary blends without declared doses, generic multivitamins with cyanocobalamin and magnesium oxide, testosterone “boosters” without evidence, products with unnecessary colorings/sweeteners, brands without third-party testing.

Individualized minimum stack: D3+K2 + omega-3 + magnesium + creatine. The rest is goal-specific.

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