Supplement Combinations
118 evidence-based pairings: which supplements to stack for synergy, which boost each other’s absorption, and which to keep apart.
118 combinations
5-HTP + Vitamin B6 (Pyridoxine)
Vitamin B6 (P5P) is the cofactor that converts 5-HTP into serotonin, so adequate B6 status is needed for it to work.
Caffeine + L-Theanine
The classic nootropic stack: L-theanine smooths caffeine's jitters while preserving the focus boost.
Calcium + Vitamin D3
Vitamin D3 is required to absorb dietary and supplemental calcium.
Citicoline + Uridine
Citicoline supplies choline while uridine supplies the nucleotide; combined with omega-3 DHA they form the classic membrane-synthesis stack.
Collagen + Vitamin C
Vitamin C is a required cofactor for the enzymes that build collagen, so adequate vitamin C supports both dietary collagen and the body's own production.
Copper + Zinc
Long-term high-dose zinc depletes copper; pairing them (≈1 mg copper per 10–15 mg zinc) keeps the balance healthy.
Curcumin + Piperine
Piperine from black pepper can increase curcumin bioavailability dramatically (studies report up to ~20x).
Folate (B9) + TMG (Trimethylglycine)
TMG provides a folate-independent route to remethylate homocysteine (via BHMT), complementing the folate/B12 pathway, useful when folate cycling is impaired.
Folate (B9) + Vitamin B12 (Cobalamin)
Folate and B12 work as a pair in the methylation cycle. B12 is required for folate to re-enter active circulation; deficiency in either disrupts both.
Folate (B9) + Vitamin B6 (Pyridoxine)
B6 and folate work together to lower homocysteine and support methylation balance.
Glycine + Magnesium
A sleep pairing with a built-in shortcut: magnesium glycinate is magnesium bound to glycine, so that form already delivers both. A standalone 3 g dose before bed (the amount sleep studies used) tops up the glycine, lowering core body temperature while magnesium relaxes muscles and calms the nervous system.
Glycine + NAC
NAC provides cysteine while glycine provides another rate-limiting precursor; together they are more effective at raising glutathione than either alone (GlyNAC protocol).
Inulin + Probiotics
Inulin is a prebiotic that feeds the beneficial bacteria in probiotic supplements, a classic synbiotic pairing.
Iron + Vitamin C
Taken together, vitamin C can multiply the absorption of plant-based iron.
L-Arginine + L-Citrulline
L-Citrulline converts to arginine in the kidneys far more efficiently than oral arginine; the two share the same nitric oxide pathway.
L-Tryptophan + Vitamin B6 (Pyridoxine)
B6 is required to convert 5-HTP into serotonin; taking it with tryptophan is a common mood stack.
Magnesium + Vitamin D3
Magnesium is required to convert vitamin D into its active form, so low magnesium blunts D3's benefits.
Omega-3 (Fish Oil) + Uridine
DHA from omega-3 is the third component of the classic membrane-building stack with uridine and a choline source.
Vitamin B12 (Cobalamin) + Vitamin B6 (Pyridoxine)
B6, B12, and folate form the homocysteine-methylation trio; imbalance in any one disrupts the others.
Vitamin D3 + Vitamin K2
K2 directs the calcium that D3 helps absorb into bone rather than soft tissue and arteries.
5-HTP + L-Tryptophan
5-HTP is the metabolite tryptophan is converted into. It skips the rate-limiting step for a more direct serotonin boost, but stacking the two (or either with SSRIs) raises serotonin-excess risk.
Alpha-GPC + Caffeine
Commonly paired pre-workout and in focus stacks; alpha-GPC supports power output and acetylcholine while caffeine adds stimulation.
Alpha-GPC + Citicoline
Both are bioavailable choline sources that raise acetylcholine; alpha-GPC delivers more choline by weight while citicoline also provides cytidine for membrane synthesis.
Alpha-GPC + Huperzine A
A classic cholinergic stack: alpha-GPC supplies the choline to build acetylcholine while huperzine A slows its breakdown.
Ashwagandha + L-Theanine
Both promote calm; frequently stacked for stress management.
Ashwagandha + Magnesium
Commonly combined for stress relief and better sleep quality.
Ashwagandha + Rhodiola Rosea
Two complementary adaptogens: rhodiola is energizing while ashwagandha is calming, so they are often paired for daytime stress and resilience.
Ashwagandha + Tongkat Ali
Both are adaptogenic herbs used for stress, hormones, and vitality, and they are commonly stacked together.
Boron + Calcium
Boron influences how the body retains and uses calcium, supporting bone mineralization.
Boron + Magnesium
Boron reduces urinary magnesium loss and supports magnesium status, complementing magnesium supplementation.
Boron + Vitamin D3
Boron helps extend the half-life and activity of vitamin D, so the two support bone and mineral metabolism together.
Caffeine + L-Tyrosine
Tyrosine and caffeine are commonly stacked for sustained focus; tyrosine may offset the catecholamine depletion that follows caffeine's stimulant effect.
Caffeine + Taurine
Taurine is a staple of energy drinks alongside caffeine, where it is thought to smooth the stimulant's edge and support cardiac function.
Calcium + Iron
Calcium taken at the same time inhibits iron absorption; separate them by at least two hours.
Calcium + Vitamin K2
K2 activates the proteins that bind dietary calcium into the bone matrix.
Citicoline + Huperzine A
Citicoline raises the supply of acetylcholine while huperzine A slows its breakdown, a complementary cholinergic pairing.
Citicoline + Omega-3 (Fish Oil)
DHA and a choline source like citicoline are used together to build neuronal membrane phospholipids.
Citicoline + Phosphatidylserine (PS)
Both support neuronal membrane synthesis through complementary phospholipid and cholinergic pathways.
Coenzyme Q10 (CoQ10) + Omega-3 (Fish Oil)
Both support cardiovascular health and are frequently combined in heart-focused regimens; CoQ10 also helps protect omega-3 fats from oxidation.
Collagen + Glucosamine
Collagen and glucosamine target cartilage and joint comfort through different mechanisms and are commonly stacked for joint support.
Collagen + Glycine
Glycine makes up about a third of collagen, so supplementing it provides raw material that collagen synthesis depends on.
Copper + NAC
NAC may chelate copper at high doses; monitor copper status with long-term high-dose NAC use.
Creatine + Glycine
Glycine is one of the three amino acids the body uses to synthesise creatine endogenously.
Creatine + L-Citrulline
A popular pre-workout pairing: citrulline for blood flow and pumps, creatine for power and strength output.
Creatine + TMG (Trimethylglycine)
Creatine synthesis consumes a large share of the body's methyl groups; TMG helps replenish methylation capacity and both are studied for strength and power.
Curcumin + Omega-3 (Fish Oil)
Complementary anti-inflammatory pathways often combined for joint comfort.
Folate (B9) + Iron
Both folate and iron are needed for healthy red blood cell production. Deficiency in either causes anaemia.
Folate (B9) + L-Tryptophan
Folate supports the methylation cycle needed to recycle and activate neurotransmitter cofactors.
Folate (B9) + L-Tyrosine
Methylation via folate is required to activate cofactors in catecholamine synthesis.
Folate (B9) + Magnesium
Magnesium is a required cofactor for many methylation enzymes; low magnesium can limit the benefit of folate supplementation.
Folate (B9) + Vitamin B2 (Riboflavin)
Riboflavin is required to convert folate into its active 5-MTHF form.
Glucosamine + Omega-3 (Fish Oil)
Omega-3 fatty acids and glucosamine target joint inflammation through complementary pathways and are often combined.
Glycine + L-Tryptophan
Glycine (inhibitory) and tryptophan-derived serotonin/melatonin work through complementary pathways to support sleep.
Glycine + TMG (Trimethylglycine)
Structurally glycine plus three methyl groups, but functionally distinct: TMG donates methyls (becoming dimethylglycine) while glycine can accept them, together they help buffer methylation balance.
Inulin + Psyllium Husk
Psyllium provides bulking, gel-forming soluble fiber while inulin feeds gut bacteria, so the two cover complementary fiber roles.
Iron + Vitamin B12 (Cobalamin)
Both are required for healthy red blood cell production; deficiency of either causes anaemia.
L-Arginine + Magnesium
Magnesium supports vascular smooth muscle relaxation alongside nitric oxide from arginine.
L-Arginine + Vitamin C
Vitamin C protects nitric oxide from oxidative breakdown, extending the vasodilatory effect of arginine.
L-Citrulline + Vitamin C
Vitamin C protects nitric oxide from oxidative degradation, extending the vasodilatory effect of citrulline-derived NO.
L-Glutamine + Glycine
Both are conditionally essential under stress and support gut and immune function through complementary pathways.
L-Glutamine + Probiotics
Glutamine restores the gut lining while probiotics help balance the microbiome, a complementary gut-health stack.
L-Theanine + L-Tyrosine
L-Theanine balances the arousal from tyrosine, creating a calmer, focused state.
L-Theanine + Magnesium
Both calm the nervous system, a popular combination for relaxation and sleep.
L-Theanine + Melatonin
L-theanine calms mental chatter and melatonin advances sleep timing; together they address both the 'wired mind' and the 'wrong clock' causes of poor sleep onset.
L-Tyrosine + Vitamin B6 (Pyridoxine)
B6 is needed to convert tyrosine into dopamine and norepinephrine.
Magnesium + L-Tryptophan
Magnesium is a cofactor for the enzyme that converts tryptophan to 5-HTP; deficiency limits serotonin synthesis.
Magnesium + Melatonin
Magnesium supports GABA activity and relaxation while melatonin signals sleep timing — a popular, well-tolerated sleep stack that targets complementary mechanisms.
Magnesium + Taurine
Both support cardiovascular function and a calm nervous system, and the pair is common in relaxation and recovery formulas.
Magnesium + Vitamin B1 (Thiamine)
Magnesium is required for thiamine-dependent enzymes to function properly.
Magnesium + Vitamin B2 (Riboflavin)
Riboflavin and magnesium are a commonly recommended migraine-prevention pair.
Magnesium + Vitamin B3 (Niacin)
Magnesium supports many of the same mitochondrial and stress pathways as B3.
Magnesium + Vitamin B5 (Pantothenic Acid)
Magnesium supports the same stress-response and energy pathways that rely on CoA.
Magnesium + Vitamin B6 (Pyridoxine)
Magnesium and B6 are frequently combined for sleep, mood, and PMS support.
Melatonin + L-Tryptophan
Tryptophan is converted through serotonin into melatonin; adequate tryptophan supports the body's own melatonin production.
NAC + Vitamin C
Vitamin C regenerates oxidised glutathione back to its active form, amplifying NAC's antioxidant effect.
NAC + Zinc
NAC's chelating action can reduce zinc levels with high chronic doses; supplementing zinc alongside long-term NAC use is advisable.
Omega-3 (Fish Oil) + Phosphatidylserine (PS)
Both are key brain-membrane components; DHA and phosphatidylserine support neuronal membranes and cognition together.
Omega-3 (Fish Oil) + Vitamin D3
Both are fat-soluble and support mood and immunity; taking D3 with fish oil aids absorption.
Panax Ginseng + Rhodiola Rosea
Both are energizing adaptogens used to fight fatigue and support performance under stress, and they are commonly stacked.
Probiotics + Psyllium Husk
Psyllium's fermentable fiber helps feed and support a healthy microbiome alongside probiotics.
TMG (Trimethylglycine) + Vitamin B12 (Cobalamin)
Both feed the homocysteine-methylation cycle through parallel routes; TMG can pick up remethylation when B12-dependent methionine synthase is limited.
Tongkat Ali + Zinc
Zinc is required for testosterone production, complementing Tongkat Ali's hormonal support.
Vitamin B5 (Pantothenic Acid) + Vitamin C
Both are heavily used in adrenal cortex and steroid hormone synthesis.
Vitamin B7 (Biotin) + Zinc
Zinc and biotin are both involved in keratin and skin health; they are often combined in hair formulas.
Vitamin C + Zinc
Frequently combined for immune support during cold season.
5-HTP + Magnesium
Often combined for sleep and mood; magnesium supports the broader serotonin and relaxation pathways.
5-HTP + Melatonin
5-HTP raises serotonin, the precursor to melatonin; stacking both supplements is usually unnecessary and can be over-sedating for some people.
Alpha-GPC + L-Tyrosine
Often combined in focus formulas, pairing a choline source with a dopamine precursor for attention under demand.
Alpha-GPC + Phosphatidylserine (PS)
Both supply phospholipid and choline building blocks that support membranes and cholinergic signaling for cognition.
Ashwagandha + Panax Ginseng
Pairs a stimulating adaptogen (ginseng) with a calming one (ashwagandha) for balanced stress support.
Ashwagandha + Phosphatidylserine (PS)
Both can blunt the cortisol stress response, a common pairing for stress resilience and recovery.
Berberine + Omega-3 (Fish Oil)
Both lower triglycerides through different mechanisms — berberine via AMPK and LDL-receptor pathways, omega-3 via reduced hepatic triglyceride production.
Berberine + Probiotics
Berberine's metabolic effects appear to be mediated partly through changes in the gut microbiome, which is also the target of probiotic supplementation.
Boron + Vitamin K2
Boron and vitamin K2 both help direct calcium into bone for healthy mineralization.
Caffeine + Creatine
Some early data hinted caffeine might blunt creatine's effects; evidence is mixed and any effect is likely minor.
Caffeine + Huperzine A
Both can be overstimulating; combining cholinergic and stimulant effects may increase jitteriness or restlessness in sensitive people.
Caffeine + Panax Ginseng
Ginseng is sometimes combined with caffeine for energy and focus, though both can be overstimulating together.
Caffeine + Rhodiola Rosea
Rhodiola can smooth the energy and focus from caffeine while supporting stamina under stress.
Calcium + Magnesium
Compete for absorption at very high single doses; keep intake balanced rather than mega-dosing one.
Coenzyme Q10 (CoQ10) + Creatine
Both support cellular ATP production in muscle and brain, complementing each other for energy and performance.
Coenzyme Q10 (CoQ10) + Magnesium
Both support mitochondrial energy production and cardiovascular function, a common pairing for heart health and fatigue.
Coenzyme Q10 (CoQ10) + NAC
Two antioxidants that defend mitochondria and cell membranes through complementary mechanisms.
Creatine + L-Glutamine
Common in post-workout recovery stacks; glutamine for gut integrity and creatine for muscle energy replenishment.
Creatine + Taurine
Both are cell-volumizing compounds used to support exercise performance and muscle hydration.
Glucosamine + Vitamin C
Vitamin C supports cartilage matrix and collagen formation alongside glucosamine's role in joint tissue.
Glycine + Melatonin
Glycine lowers core body temperature, a physiological trigger for sleep onset, which complements melatonin's circadian signal.
Iron + Psyllium Husk
Soluble fiber can bind minerals such as iron and reduce their absorption, so separate the two by a couple of hours.
L-Arginine + Zinc
Zinc is a cofactor for nitric oxide synthase, the enzyme that converts arginine to NO.
L-Glutamine + Inulin
Glutamine helps restore the gut lining while inulin feeds beneficial bacteria, a complementary gut-health stack.
L-Theanine + Taurine
Both promote calm focus through GABAergic and inhibitory pathways, complementing each other for relaxation without sedation.
L-Theanine + Vitamin B1 (Thiamine)
Both support calm alertness, but high thiamine doses are rarely needed alongside a balanced B-complex.
Magnesium + NAC
Magnesium supports glutathione enzyme activity alongside NAC.
Magnesium + Tongkat Ali
Magnesium supports testosterone, stress resilience, and sleep alongside Tongkat Ali.
Magnesium + Vitamin B12 (Cobalamin)
Magnesium supports many of the same enzymatic and neurological pathways as B12.
Omega-3 (Fish Oil) + Probiotics
Both support a healthy gut-inflammation balance.
Probiotics + Zinc
Zinc helps maintain the integrity of the gut lining.
Vitamin B3 (Niacin) + Vitamin C
High-dose niacin may modestly raise blood sugar; vitamin C does not eliminate this risk, especially in diabetics.
Vitamin B7 (Biotin) + Vitamin C
Vitamin C is required for collagen synthesis, which underpins skin, hair, and nail structure alongside biotin.