My 2026 Supplement Stack
- Chelsea Magyar
- Feb 1
- 7 min read
I am not the biggest supplement person, but this last year, there have been a few rockstars that have taken my training and wellness to the next level. In this article I will share what I am planning to take going into this new year, why, and where I go to get the best quality at the lowest price for these supplements.
Side note, I am a certified nutrition coach but not a dietician or doctor. While most of these supplements are safe to take for most people, please talk to your doctor and/or dietician if you have any concerns or health conditions.
#1: Creatine Monohydrate
Dosage:
5g/day in water (or mixed in with pre-workout)
Why I take it:
Creatine monohydrate is one of the most researched supplements on the market. It helps with muscle growth, recovery from training, and it has even show benefits for cognition and mental health. Anecdotally, I noticed a significant shift in my energy levels when I started taking it. I was in a caloric deficit at the time, and once I started supplementing with creatine, I noticed I was able to get through the day with more enthusiasm and motivation.
Where to get it:
I think Naked is the most cost-effective. I like that it disappears in water and lasts a long time, and I trust the company.
I also like Nutra-Bio, which is a bit more expensive but is good quality, plus it mixes and digests well.
Finally, I love the values of Flight Foods, and Throttle is worth checking out (hehe I'm also an affiliate, so you can use code CHELSEA for a little discount).
#2: Vitamin D3 + K2
Dosage:
5000iu Vitamin D, 100mcg Vitamin K (1 softgel from Sports Research)
Why I take it:
I had a blood test done last year, and it came back showing that I was Vitamin D deficient. Supplementing with Vitamin D brought me into the positive range, and I felt a lot better after I started taking it. Many people are Vitamin D deficient and don't know it, so it can be helpful to supplement with Vitamin D to promote absorption of it, even if daily sunlight exposure is adequate. It is also very hard to overdose on Vitamin D, so there aren't risks for someone who is not Vitamin D deficient. Vitamin K2 helps Vitamin D absorb, so it's good to look for a supplement that has both Vitamins D3 and K2. I like the Sports Research brand because the supplement is third party tested (sign of a good supplement company), and low key, I love the design of their packaging.
Where to get it (Sports Research):
Costco (Best deal)
Amazon: https://a.co/d/3UQ2eSN
#3: Women's Probiotic
Dosage:
1 capsule Trunature Women's Daily Probiotic (25 billion viable probiotic cells)
Why I take it:
This past year I twice got bacterial vaginosis (bv), which turned out to come from using feminine wipes (stick with toilet paper, fam), but someone recommended a women's probiotic to me to help prevent bv and bounce back from my antiobiotic, and it has been great. Probiotics are something I don't know as much about as some other supplements, so there may be other brands out there with more viable cells, but the reason I keep taking the Trunature probiotic is that I noticed a drastic improvement in my digestion once I started taking it. I am not totally convinced that this probiotic is what has prevented the return of the bv (I think it was cutting off the wipes), but to feel less constipated and not see undigested food pass through anymore (sorry, so gross) has been a big win, so I keep this supplement in the stack.
Where to get it (Trunature Women's Daily Probiotic)
Costco (best deal)
Amazon: https://a.co/d/i5eErpr
#4: Omega-3
Dosage (see article cited below):
-Fish Oil or Algae Oil supplement with 250-500 mg of combined EPA and DHA ("one or two standard fish oil capsules typically deliver this range")
-"During pregnancy and breastfeeding, add an extra 100-200 mg of DHA daily to support the development of the fetal brain." (And consider opting for an algae oil supplement, according to the article)
Why I take it:
Real talk. I know Omega-3 is good for you, and I need to do more research about each type of Omega-3 to look for in a supplement (EPA, DHA, DPA). Omega-3 supplements help with inflammation, cognition, and overall health and well-being, and most people are not getting adequate amounts through diet. The main reason I take Omega-3 is that I know I'm supposed to. Also, I don't always incorporate a fat source into my breakfast, so getting fat through the Omega-3 supplement gives me some peace that the fat-soluble vitamins I'm ingesting will likely be absorbed.
My husband was taking the Kirkland Signature fish oil supplement when we got married, which I liked and switched to (from an algae oil supplement) because it says it's sustainably sourced, I don't really get burp up from it, and we can both take it. After doing a bit of consulting with Chat GPT, however, I now see that this brand doesn't give the best dosage of EPA and DHA, but taking two softgels instead of one gets you closer. I am going to stick with 1 softgel and invest in a better Omega-3 supplement once we run out (I would take 2, but the Kirkland supplement also has Vitamin A, which I already get a lot of, and there is a toxicity risk with Vitamin A).
Where to get it:
Hehe I'm just going to take my usual 1 softgel of the Kirkland Signature fish oil from Costco for now, but know there are better brands out there, and I'd recommend exploring your options, as I will once we run out of the supplement we have. (Psst, I'm gonna get this one: https://a.co/d/iOa7WMQ)
Super Helpful Article: https://www.verywellhealth.com/how-to-choose-omega-3-supplement-11845012?utm_source=chatgpt.com
#5: Collagen
Dosage:
1 gummy
Why I take it:
I read a few compelling articles (eek, I don't have time to go back and find them, sorry) that suggested that supplementing with collagen actually helped with brittle nails, and that the participants in the research study saw benefits even after supplementation ceased. My nails peel all the time, so I was willing to try anything. And the collagen did help! I started with powder, I tried a syrup, but my preferred method of ingesting collagen is definitely a gummy. Horbäach is the first brand I tried (powder form), and was the brand used in the study I read, so when I saw that they had a gummy and that it had good reviews, I've been taking it since. It's affordable and tastes good. Honestly, even if it didn't work, I enjoy the gummy enough to take it anyways. It really has made my nails less prone to breaking though, so hooray for collagen!
Where to get it:
Amazon: https://a.co/d/2qSPodi
#6: Myo-Inositol
Dosage:
1 capsule every other night
Why I take it:
Myo-inositol is supposed to help with sleep, mood, and hormone regulation. I will be honest, I haven't noticed much improvement in sleep after I started taking this supplement, but my mood has stabilized significantly. I may cycle this one, taking a month off once I finish the bottle, to see if I notice a difference after I stop taking the supplement. However, so far, the promised benefits seem to be there so far, so I am happy to keep self-experimenting with myo-insitol for this year.
Where to get it:
I first heard about this supplement on a Huberman Lab podcast about sleep, and his recommended brand was Momentous. I like their company, which has solid certifications, their branding, and their product. Plus you can order on Amazon. Woohoo!
#7: Folic Acid
Dosage:
800mcg every other day OR 400mcg daily
Why I take it:
Folic acid is important for neural tube development, among other things, during the early stages of fetal formation. My husband and I are not planning to have a baby in the near future, but if conception did happen, I noticed I do not get enough folate through diet alone and would like to play it safe. I also loved what Tyarra from the Body Building Dieticians podcast said about her rationale for taking folic acid: it's just good to take care of reproductive health.
Where to get it:
I got a good deal on Black Friday from GNC for a buy one get one free pack. The folic acid supplement I got is 800mcg per pill, which is pretty high, so I take it every other day. Once I run out, I will switch to a 400mcg supplement and take it daily. I want a supplement that just has folate/folic acid, so I plan to get the one below from Swanson because the company is 3rd party tested. I may switch in the future if I can find a more affordable supplement from a different 3rd party tested company.
#8: Pre-Workout
Dosage:
1 scoop (containing 200mg Caffeine, Beta-Alanine, L-Citrulline)
Why I take it:
Pre-workout changed my workouts for the better. I started off with an expired jar of C4, but it still pushed me to work hard and have the energy and focus to take my workouts to the next level. Caffeine is the main driver of performance in a pre-workout, but beta-alanine and l-citrulline also help with vasodialation (blood flow) that promotes recovery and muscle growth. Sometimes I swap pre-workout for coffee, which works due to the caffeine, but pre-workout is my preference before a workout.
Where to get it:
I always go back to Alani Hawaiin shaved ice. I think it tastes the best, which gets me to take it, and doesn't cause to much itch or gitters.
Tunnel Vision by Flight Foods works amazingly. I do not like the taste, but the ingredients are high quality, and I can feel it when I take it before a workout. Plus, you can get a discount. 😉 (Discount code: CHELSEA) I am also interested in Blessed Berry. You can use the same discount code for that one.
#9: Protein Powder
Dosage:
1 serving with 20g+ protein (can take multiple servings in a day as needed)
Why I take it:
I typically hit my protein targets through whole foods and a protein shake (Fairlife Nutrition Plan Chocolate for the win!), but I like to keep protein powder on hand because it is shelf stable, easy to use, and versatile (smoothies, oats, pudding, baking, etc.). I could write a whole other article about protein powders, but in sum, it's a good thing to have on hand to get protein in and for if you run out of food. 😋
Where to get it:
I use a vegan protein powder because I don't digest whey very well. I opt for a pea protein, and my favorites are Orgain and Ghost. All flavors are delicious!
Orgain: https://a.co/d/hpdmxrE
Ghost Vegan: https://a.co/d/bzGRRJu
Sources for Further Supplement Investigation
-The BodyBuilding Dieticians:https://open.spotify.com/show/1wuzJe4xxGzHu8N6caqpIX?si=SLKKYxhWT5qtEJ6tsL4VGQ
-Omega-3: https://www.verywellhealth.com/how-to-choose-omega-3-supplement-11845012?utm_source=chatgpt.com
-Collagen (I don't think this is the study I referenced in the article, but it's still a good one):
-Work with me at Dakota Lane Fitness ☺️😉😉: https://dakotalanefitness.com/contact/
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