Inside My Supplement Stack: What I Take Daily for Energy, Detox, and Longevity
Let’s be real—there are a million supplements out there, and it’s easy to get overwhelmed. But over the years, through both personal experimentation and professional insight, I’ve found a core stack that truly supports how I want to feel: energized, focused, strong, and resilient. Especially as a woman in perimenopause navigating hormonal shifts, a demanding career in oncology, and my passion for longevity and wellness, I’ve dialed in a supplement routine that works with my body, not against it.
I’m a firm believer that supplements are just that—supplements. They’re not a replacement for nutrient-dense meals, movement, quality sleep, hydration, or stress regulation. But once those foundations are in place, strategic supplementation can take your energy, cellular health, and hormone balance to the next level.
The Longevity Trifecta: NAD+, NAC, and MitoPure
These three have become non-negotiables for me—especially in a season of life when mitochondrial function, detox pathways, and recovery matter more than ever.
1. NAD+
I take a NAD+ precursor first thing in the morning, typically on an empty stomach or with something light like coffee + collagen. NAD+ is crucial for mitochondrial energy production, DNA repair, and activating longevity genes (sirtuins). It also supports brain health and metabolic flexibility. I cycle it—5 days on, 2 days off—so my body doesn’t become reliant, and I keep those pathways sharp and responsive.
2. NAC (N-acetyl cysteine)
This one’s all about glutathione, your body’s master antioxidant. NAC supports liver detoxification, combats oxidative stress, and even has a mucolytic effect (think: breaking up congestion and supporting lymphatic flow). I take NAC mid-morning, away from meals, so it’s not competing with dietary protein. I cycle it every few weeks to avoid any nutrient depletion and give my body a little reset.
3. MitoPure (Urolithin A)
If NAD+ is the spark, MitoPure is the deep clean. Urolithin A triggers mitophagy—cellular spring cleaning for your mitochondria. It helps clear out dysfunctional mitochondria so your body can regenerate new, more efficient ones. This is key for healthy aging, muscle endurance, and recovery. I take it daily with breakfast or my first full meal of the day to optimize absorption.
The Foundational 5: Core Supplements I Recommend for Almost Everyone
In addition to those longevity-boosting heavy hitters, there are a few core supplements I take daily and recommend to most people, especially women in their 30s, 40s, and beyond.
These are the nutritional “insurance policy” for gaps in even the cleanest diets:
A high-quality multivitamin – to fill in the nutritional gaps and support overall metabolic health
Vitamin D3 (with K2) – critical for immune function, hormone balance, bone health, and mood
Magnesium (glycinate + citrate blend) – supports sleep, stress response, muscle recovery, and regularity
Omega-3 (fish oil) – anti-inflammatory, brain-supportive, and beneficial for hormone and cardiovascular health
A quality probiotic – for gut health, immune function, and microbiome balance (especially important if you’ve taken antibiotics, have digestive symptoms, or experience bloating)
These are great starting points, especially if you're not ready to dive into NAD+ or MitoPure yet. They give your body what it needs to do the basics well—absorb nutrients, regulate inflammation, keep your immune system humming, and support hormone detox.
B12 + MIC Injections: A Boost for Energy and Fat Metabolism
Twice a week—on Sunday and Wednesday mornings—I do B12 + MIC injections. This is a combination of methylcobalamin (a highly bioavailable form of B12) and MIC (methionine, inositol, choline).
Here’s why I love this stack:
B12 supports energy, nervous system function, and methylation, which is especially important if you're taking NAD+ or using any hormone or peptide therapies.
MIC compounds aid in fat metabolism and liver detoxification, helping prevent fat buildup in the liver and supporting bile flow.
These injections also give me a noticeable lift in energy, mood and mental clarity—especially helpful on high-demand days when I need to be sharp from 6am to 6pm.
They pair beautifully with NAD+ and MitoPure and help round out my overall mitochondrial and detox support strategy.
My Current Daily Supplement Routine
Here’s a snapshot of what I’m taking now and why:
Why I Cycle Certain Supplements
Our bodies are dynamic, and I believe our supplement strategy should be, too. I don’t take everything daily, forever. Here’s how I think about cycling:
NAD+ – 5 days on / 2 off, or 4–6 weeks on with a short break
NAC – 3–4 weeks on / 1 week off to support mineral balance
MitoPure – Taken daily for 8–12 weeks, then a short reset week
I also phase some of these with my workout intensity and stress load. During heavier training weeks or higher output days, I lean into my full stack. On deload weeks or when I’m focusing more on recovery, I may scale back.
Bonus: Food First Philosophy
Even though I love science-backed supplements, I always aim to support these pathways with food too. Some of my favorite functional foods:
Broccoli sprouts and cruciferous veggies for detox
Berries and pomegranate for polyphenols
Ground flax seeds daily for estrogen balance and gut health
Salmon, leafy greens, and rainbow veggies for foundational nutrition
Final Thoughts
Supplements can be a powerful tool—but only when they’re personalized and purposeful. My goal is never to take more, but to take what works. These are the ones I trust, based on science, clinical evidence, and how I actually feel. My energy is more consistent, recovery is faster, and I feel sharper, lighter, and more in tune with my body.
If you’re building your own stack, start with the foundations. Then layer in support where you feel you need it most—whether that’s energy, hormone balance, sleep, or detox.
I follow a similar supplement protocol. I take the basics daily (B vitamins, vitamin D3 + K2, creatine, magnesium, omega-3s, etc.) and cycle others on a rotating schedule – either 5 days on/2 days off, Mon/Wed/Fri, or 4 weeks on/1-2 weeks off.