Before You Buy That Supplement: Read This First
How to actually choose supplements that work — without wrecking your gut, draining your wallet, or ending up in the hospital
Hey friends,
This is the supplement guide I wish I had when I first got into biohacking.
When you’re just getting started, it feels like the honeymoon phase of a new relationship. Everything is shiny. Every influencer seems dialed in. Every podcast feels like it’s worth listening to. And most importantly, every supplement seems absolutely necessary.
I was taking nootropics, Bacopa Monnieri, B-complexes, Alpha GPC in my butter coffee, Modafinil, pre-workouts, amino acids, random herbs, Costco supplements, and the classic overhyped stuff like C4 and Jack3d. I even swiped my mom’s vitamins sometimes.
But after a while, I realized something was off.
Despite taking hundreds of dollars’ worth of supplements a month, I wasn’t feeling better. In fact, I was burnt out, foggy, and kinda over it. Meanwhile, I started noticing that the people with the most energy… were doing the least. Go figure.
So this guide isn’t just for you. It’s for the old me too. The version of me that thought more = better. This is my way of cutting through the hype and helping you build a supplement strategy that actually makes sense.
And to kick it off, I’ve got a story for you.
The Red Rocks Wake-Up Call
So let me tell you how I hit rock bottom with supplements.
It was the summer after my sophomore year of college. I flew out to Colorado with a friend to see Tipper at Red Rocks Amphitheater—one of the coolest venues I’ve ever been to. His cousin picked us up in this decked-out hippie van, and it was just one of those weekends that felt like an adventure right from the start.
The first night, I didn’t even have tickets to the show. So I just took some mushrooms, went for a long walk in the state park nearby. I took my shoes off, climbed this huge rock, and just laid there under the sun. I remember looking around, feeling so peaceful and alive. And then out of nowhere, I hear this loud voice like “Get down from the rock!”
For a second, I seriously thought it was God talking to me. But nah, just a park ranger with a megaphone.
Anyway, the next night was the actual show—and this is where things kind of spiraled.
I’ve always had this habit of bringing a ton of supplements with me when I travel.
It felt like I needed to optimize every moment, even on vacation. So I had my biohacker fanny pack, loaded with antioxidants, glutathione, blood flow precursors, all that. Plus I was wearing my red light glasses and some cotton “charged” gear I got from a wellness site. Classic me at the time.
About an hour into the show, I started taking some of my stuff. I had this idea in my head like, Yeah man, I’m gonna feel amazing. I’ll have so much energy. I’ll go all night. Let’s go.
And for a while, it worked. I felt great. But then… something changed.
I remember needing to pee, so I walked down this massive staircase to the bathroom—Red Rocks has these huge stone steps, like a hundred of them. I get there… and nothing. Couldn’t go. Just stood there at the urinal sweating, feeling weird. I told myself, Okay, maybe next time.
I went back up. Sat down for a bit. A few minutes later, I felt the urge again. Back down the stairs. Still nothing. And this time I’m standing there for a good five minutes thinking, What the hell is happening to me?
I go back up again. And that’s when it hit.
Suddenly, I had this intense pain—like deep inside my organs. My stomach, my kidneys, my whole gut felt like it was twisting and rolling over itself. It felt like something was going to explode. I was freaking out inside, trying to hold it together on the outside.
Walking down those steps to leave the show was brutal. I passed by paramedics and almost said something. Like, Hey, I need help. But I didn’t. I kept it cool, or at least tried to.
Then we got back to the van and I just started singing out loud, kind of deliriously, “My organs are bleeding, my liver is bleeding… whoaa…”
That night, I realized I’d taken it way too far.
Supplements aren’t toys. They can be fun tools, but they’re not harmless. They have real effects on your body. And if you’re not being intentional—if you’re just throwing stuff in your system without understanding the why—it can backfire hard.
That moment was a big turning point for me. I started asking better questions. I started learning what actually matters when it comes to supplements. Not just stacking for the sake of it, but understanding the quality, the bioavailability, and the strategy behind it all.
So from here, we’re going to dive into the basics. What’s really going on in the supplement world. What matters. What doesn’t. And how to build something that works for you.
A (Very Cool) History of Supplements
Okay. So… now let’s talk about where supplements actually came from.
Way before supplements came in plastic bottles, we were making them from the world around us. Plants, roots, mushrooms, animal organs—basically whatever nature offered. Somehow, we figured out what helped and what healed.
How? I don’t really know. Maybe intuition. Maybe magic.
What I do know is that people experimented. A lot.
And yeah—some probably died in the process. That’s how serious this trial-and-error learning was. But through that, we found stuff that worked. That healed. That supported.
Whole tribes would go out and study what plants could help when someone was sick. And over time, certain systems of medicine developed that were incredibly advanced—even though they didn’t look scientific in the modern sense.
One idea that always stuck with me is something called the Doctrine of Signatures. Basically, it’s the belief that plants and foods resemble the parts of the body they’re meant to heal.
So if something looked like your liver? It was probably good for your liver.
A few examples:
Native Americans believed that eating the liver of an animal could help heal your liver.
Eating brains was thought to support brain function.
Avocados? Good for your testes.
Walnuts? They literally look like brains.
Red fruits like pomegranates? Great for blood flow and the heart. They even look like arteries.
There’s something kind of beautiful about that. Nature leaving little clues.
Humans beautifully cultivated enough of this wisdom to begin creating their own supplements.
You had things like Chyawanprash—a black, jam-like mixture made with 40+ herbs. People in ancient India used it to boost immunity, energy, and libido. Ayurvedic rishis called it a Rasayana, which means “rejuvenator.”
And then there’s Reishi mushroom. You’ve probably seen it in mushroom coffee, or on a wellness blog. But thousands of years ago—around 2000 CE—it was called the “Mushroom of Immortality.” Reserved for monks, emperors, and healers.
Why Do We Need Supplements Today?
“Just eat good food, Jack.”
“Why are you taking all those pills?”
“You’re young—you don’t need that stuff!”
Here’s the thing: we may not be deficient in the survival sense, but we’re more depleted than ever.
Our bodies are under constant pressure from modern life. Blue light. Long workdays. Processed food. Polluted air. Nutrient-depleted soil. All of it adds up—and it burns through nutrients faster than we can replenish them.
As Ben Greenfield, New York Times bestselling author, puts it:
“Our modern, post-industrial, polluted, toxin-laden lifestyle demands more nutrients than food can provide. That’s right: the chronic stressors of modern life—whether it’s the iPhone screen interfering with your circadian rhythms and chronobiology, or the never-ending work deadlines—increase your nutrient needs.”
It’s not just about what we eat. It’s about what our bodies are forced to process every day:
Cleaning chemicals
Microplastics in water
Pesticides on spinach
Preservatives in nearly everything
And the food we’re eating to refuel? It’s not what it used to be.
Our soil is stripped. Our crops are grown with chemicals. Our animals are raised on unnatural diets. What we eat today has less micronutrients, less omega-3s, and way more inflammatory omega-6s than what previous generations ate.
“You’re likely not getting the full array of nutrients from the food that prior generations enjoyed. Due to modern farming techniques and fertilizers, most soil is depleted of nutrients, which decreases the beneficial vitamins, minerals, and antioxidants in conventionally-grown crops.”
Even organic isn't a perfect fix. And those “healthy” modern carbs—like white rice, crackers, or oat bars—don’t come close to the wild, fibrous roots and tubers our ancestors thrived on.
“For most of human history (and prehistory), your ancestors ate now nearly-extinct, dense cell-rich carbohydrates in the form of foods such as wild tubers, which provided essential prebiotics that helped probiotic bacteria flourish…”
So yeah—you can try to “just eat real food.” But unless you’re growing it yourself in pristine, mineral-rich soil and living outdoors all day, you’re likely falling short.
That’s where supplementation comes in.
But while the idea of supporting your biology with a capsule is undeniably fascinating… it’s also risky.
Especially when you realize just how poorly regulated this industry really is.
The Unregulated Reality
“People love to say something’s safe because it’s natural. But so is cocaine and heroin.”– Dr. Stanford
Unlike prescription drugs or over-the-counter meds, dietary supplements in the U.S. are not approved by the FDA for safety or effectiveness before they hit the market.
Thanks to a law passed in 1994 — the Dietary Supplement Health and Education Act (DSHEA) — supplements are legally classified as foods, not drugs. That means manufacturers don’t need to prove a product works. They don’t even need to prove it’s safe. They can just make it, bottle it, market it, and sell it.
Pharmaceutical drugs take years to go through research, development, testing, and approval. Supplements? Someone can source mystery powders off Alibaba, throw them in a capsule, toss together a label with bold claims like “boost energy”or “burn fat”, and hit the market overnight. The only disclaimer they need is that little line: “This statement has not been evaluated by the FDA.”
The FDA only steps in after people start getting hurt.
Since 2007, the FDA has flagged over 1,050 tainted supplements—products spiked with hidden steroids, banned stimulants, or God-knows-what. We’re talking about chemical cocktails that are either wildly overdosed, underdosed, or filled with ingredients that aren’t even on the label.
One study from the University of Mississippi analyzed 24 sports supplements. Only 6 of them had ingredient quantities within 10% of what was claimed. Some had undetectable levels of the main ingredient. Others contained up to 334%more than what was listed. Ole Miss News
So it makes sense as scientists estimate that around 23,000 emergency room visits per year are due to supplement-related adverse events.
There’s zero regulation until someone gets hurt. And even then? It’s a long, slow road for the FDA to step in and say, “Hey, maybe we shouldn’t let that company put powdered drywall into capsules labeled 'Metabolism Boost 9000.'”
Even though supplements seem small—and you might think, “Yeah, that’s just those sketchy Russian chemicals”—the dangerous ones might be a lot closer than you think. Like… already sitting in your cabinet.
Most Supplements Kinda Suck (And Here’s Why)
Okay. So here’s something I wish someone told me way earlier:
Most supplements are actually… not great for you.
Not because the idea of supplements is bad. But because of the form they come in.
Like, I remember one day just randomly reading about B12—specifically this version called cyanocobalamin. And I was like, wait… “cyano” as in… cyanide?
Yep. Cyanide. The poison. The stuff that literally kills people. And it turns out that’s one of the most common forms of B12 used in cheap supplements. It’s in multivitamins. It’s on shelves everywhere. Doctors even recommend it sometimes.
That kind of blew my mind.
Then I fell into this deep rabbit hole. I was reading this guy’s blog on Substack—he’s kinda wild, like really out there—but he was talking about how some forms of vitamin C are made with ingredients that are super close to rat poison.
I was like, no way. But then I started doing my own digging. And wow…
The more I looked into it, the more I realized how much of the supplement world is just full of cheap ingredients, bad science, and shady manufacturing shortcuts.
Now every time I go to a health store, I flip over the label and check the ingredients. And seriously? Most of them are using the worst possible versions of vitamins.
Because it’s cheaper.
Because no one’s really checking.
Because supplements aren’t regulated like medications are.
I mean, think about it—the guy making “SuperHuman Metabolism Boost 3000” out of his Airbnb kitchen in Bali? He doesn’t have to answer to the FDA.
And here’s where it gets even more frustrating.
Either they’re not bioavailable at all, or your body has to do extra work to convert them into a usable form. And that conversion? It takes energy.
So instead of giving your body a boost, these low-quality supplements are draining you. I really think that’s what I was doing to myself back then.
Like, I was taking all these supplements thinking I was helping… But I was probably just taxing my system and slowing myself down.
Here’s a quick list of some of the sneaky ones to watch out for:
B12 (cyanocobalamin): yeah, the one with cyanide. Better forms = methylcobalamin or adenosylcobalamin
Vitamin C (ascorbic acid): cheap, acidic, synthetic. Try camu camu or acerola cherry-based C instead.
Folic acid: this is the fake version of B9. A lot of people can't even process it. Look for methylfolate instead.
Magnesium oxide: barely absorbs. Go for glycinate, malate, or threonate if you want something your body actually uses.
Vitamin D2: not as good as D3. D3’s the one your body makes from the sun. That’s what you want.
And this isn’t even the full list. But you get the idea.
Quality matters. The form matters. And your body definitely notices the difference, even if the bottle doesn’t say much about it.
Let’s Talk Fillers (a.k.a. The Junk in Your Supplements)
Alright, we might as well get into this now…
Because it’s not just the form of the vitamin you have to worry about.
It’s all the other stuff companies sneak in.
Fillers. Additives. Preservatives. Junk that literally has nothing to do with your health—and everything to do with making the supplement cheaper to produce, last longer on a shelf, or look a certain way.
What do you know?
They. Are. Everywhere.
Even in supplements that look clean on the front label. Even in the ones that say "natural" or "doctor formulated."
So here’s a quick hit list of some common filler ingredients you’ll want to avoid:
🚫 Common Supplement Fillers to Watch Out For:
Magnesium stearate: Used to make machines run smoother when pressing pills. It’s not the worst thing ever, but it can mess with absorption and cause gut irritation in some people.
Titanium dioxide: Literally used to whiten paint. Why is this in your supplements?? Avoid.
Hydrogenated seed oils: Yep, some capsules sneak these in. Inflammation central.
Artificial colors + flavors: Red 40, Yellow 5, “natural flavors” that aren’t actually natural. No thanks.
Maltodextrin: Cheap filler. Spikes your blood sugar. Common in probiotics and powders.
Carrageenan: Found in a lot of vegan capsules and protein powders. Linked to gut inflammation.
Sodium benzoate: A preservative that can become carcinogenic when mixed with certain ingredients (like vitamin C). Seriously.
How to Find Supplements That Actually Work
I was sitting on my couch this morning, just finished a breathwork session, when I looked up to the right of my bookshelf and said out loud, I want to read this morning.
My eyes scanned the shelves until they landed on a book I’d already read — but totally forgot about. And turns out, it’s perfect for this article.
It’s The Energy Formula by Shawn Wells. Shawn’s a biochemist and one of the best supplement formulators in the game. His book has a full section on how to find high-quality supplements — and I’m going to mix his tips with my own to help you avoid wasting money on trash.
How to Spot a Legit Supplement
✅ Stick With Trusted Brands
Go with companies that have stood the test of time — not just with flashy branding but with actual results and third-party testing. Here are some I’ve personally used and love (and Shawn recommends too):
NOW Foods
Jarrow Formulas
Nordic Naturals
Thorne
Life Extension
Pure Encapsulations
Designs for Health
These brands are the GOATs of the health world — you can trust them.
❌ Avoid Proprietary Blends
“When people say supplements don’t work, this is usually why.” – Shawn Wells
Proprietary blends are one of the sketchiest tricks in the industry. Companies will claim they're "protecting their formula," but what they’re really doing is hiding dosages to save on costs and testing.
Let me break it down:
Say a label lists a “Focus Blend – 700mg” with 20 ingredients. The law only requires that ingredients be listed in descending order of weight. So the company could put 662mg of the cheapest ingredient and sprinkle in 2mg each of the others — just to say they’re in there. This scammy tactic is called “fairy dusting.”
Bottom line: If you see the words proprietary blend, don’t buy it.
✅ Look for Full Transparency
A quality supplement should tell you exactly what’s in it — including:
The genus and species of plant ingredients
The part of the plant used (root, leaf, etc.)
The standardization of active compounds
The actual dosage of each ingredient
Example:Rhodiola rosea (root), standardized to 3% rosavins and 1% salidroside — 500mg
That’s what transparency looks like. With this info, you can research the dose and see if it’s worth adding to your stack. A great place to verify doses and science: Examine.com
❌ Watch Out for “Kitchen Sink” Supplements
If it has 100 ingredients, that’s a red flag.
Sure, some companies like Qualia pull off big formulas and do everything right — full transparency, clinical dosages, legit testing. But most brands with 30+ ingredients are just throwing stuff in to make it look impressive.
An effective supplement usually has 3–6 ingredients that work synergistically. That’s why you want a product made by a real professional — not just some marketer with Photoshop.
Key Factors for Quality
Bioavailability: Look for things like liposomal delivery, methylated B vitamins, and chelated minerals — they absorb better.
Third-Party Testing: Legit brands get tested by NSF, Labdoor, ConsumerLab.com, or follow cGMP practices.
No BS Fillers: No titanium dioxide, no artificial dyes, no mystery additives.
💡 Bonus Checks
Right Part of the Plant: Ginseng root is what’s studied — not the leaf, stem, or flower. Shady companies use cheaper plant parts to save money.
Expiration Date: A real company includes a best-by date and does stability testing to make sure the product holds up until then.
Structure-Function Claims: Watch for crazy promises — like “boosts testosterone by 800%.” Unless they’ve run legit double-blind, placebo-controlled trials with real, published results, it’s probably BS.
Quality Control: You have the legal right to ask for test results. Some great companies put testing right on their websites. If a brand refuses or doesn’t have testing? 🚩 Run.
Little Details That Matter
These extras show care and quality:
Miron glass packaging (protects from light)
Cotton in the bottle to prevent capsules from breaking
Glass over plastic
Secure seals
Clean design — no clutter
No BS claims or shady ingredients
How do I even know which ones to take? Where do I start?
Glad you asked. Here's your starting point:
1. Start With Food (It’s the Original Bioavailable Supplement)
Whole foods come with all the enzymes, cofactors, and nutrients your body already knows how to use. Plus, you get fiber, minerals, and a million other compounds scientists haven’t even named yet.
Liver – One of the most concentrated sources of B12, vitamin A (real retinol), iron, copper, and choline. Grass-fed is best. Try capsules if the taste freaks you out.
Eggs (pasture-raised) – Packed with choline, selenium, vitamin D, and brain-boosting fats.
Shellfish (like oysters and mussels) – Zinc, copper, selenium, B12 — they crush it.
Dark leafy greens – Magnesium, folate, vitamin K1, and antioxidants.
Bone broth or collagen-rich soups – Glycine, proline, and gut-soothing minerals.
Avocados, olives, fatty fish – Great for vitamin E (the natural kind) and fat-soluble nutrient absorption.
Let your plate do the heavy lifting. Then supplement what’s missing.
2. Test, Don’t Guess
Don’t play roulette with your body. You can find out exactly what you need — and what you’re wasting money on — through proper testing.
Start by seeing a functional medicine doctor who can go beyond the basics and look at the full picture. I recommend checking IFM.org to find a provider near you.
Here are three easy ways to get started:
Blood work – Ask for B12 (methylmalonic acid > serum), vitamin D (25-hydroxy), homocysteine, ferritin, magnesium RBC, and a full thyroid panel.
Hair Tissue Mineral Analysis (HTMA) – Useful for seeing long-term patterns in minerals like calcium, potassium, zinc, and copper.
At-home tests – Companies like LetsGetChecked, InsideTracker, and Viome offer tests with personalized recommendations.
Once you know where you're depleted, you can supplement with intention — not guesswork.
3. Improve Your Home Environment
You can take all the detox supplements you want, but if your home is full of toxins — from your water to your cosmetics — it’s an uphill battle.
Before loading up on pills, detox your living space:
Natural Products: Switch out soaps, body washes, and cleaners that aren't plant-based or natural. Try brands like Dr. Bronner’s or Living Libations. They might be pricey, but your health is worth it.
Environmental Toxins: Air, water, and lighting quality make a huge difference. City dwellers especially need to be proactive. Consider:
An air filter (like AirDoctor or Jasper)
A water filter (like reverse osmosis systems)
Natural light exposure and blue-light blocking indoors
Clean up your environment and your supplements will work even better
Some of My Favorite Supplements
That said, these are supplements I personally take, trust, and give to my own family. Please do your research and check with a healthcare professional before starting anything new. I’ve linked to companies I work with or genuinely love — and for some, I’m just a total fanboy.
Nootropics / Pre-Workout
LVLUP Pre-Workout (Ready UP) I used to take traditional pre-workouts that made me feel like I was about to have a heart attack — scratchy skin, a racing heart, synthetic junk, and mystery ingredients.
LVLUP changed the game for me. Their formula is clean, powerful, and stimulant-balanced. It’s great not just for the gym, but also as a coffee alternative.
Use code biohackwithjack for 15% off
Why it’s special:
Pump + nitric oxide boosters
Mental focus & nootropics
Electrolytes + hydration
Adaptogens
Activated B vitamins
Caffeine-free, clean energy
GAA — a creatine precursor 8.5x more effective than monohydrate
Muscle Building
Kion Aminos
Amino acids are the foundation of muscle, cellular repair, gut health, and even brain function. I’ve tried many, but Kion’s clinically-backed ratios and transparency stand out.
It tastes great, stacks well with any routine, and honestly… I’ve packed on muscle with this. Pro tip: make gummy bears with it!
Kion Clean Whey Protein
Most protein powders are loaded with heavy metals and fillers. Kion’s grass-fed, pasture-raised whey is low in contaminants and easy on the gut.
Gut Health & Digestion
BiOptimizers – MassZymes
This was a game-changer for me. Enzymes are essential to digestion, and most people’s enzyme production drops with age or stress.
Why I love MassZymes:
100% plant-based & naturally derived
Works across different pH levels in your digestive tract
Breaks down proteins, fats, carbs, fibers
Helps with gas, bloating, indigestion
Supports nutrient absorption and muscle recovery
When I started taking enzymes seriously, my entire digestion improved. Blank’s book opened my eyes — enzymes run the show inside the body. If you’re not digesting, you’re not absorbing.
P3-OM Probiotic
Proteolytic probiotics support digestion, break down harmful bacteria, and help beneficial strains thrive. P3-OM is one of the best in this category.
Antioxidant & Detox Support
LVLUP Complete Liver Complex
One of the most comprehensive liver detox products I’ve used.
I have sluggish NRF2 pathways, so detox support is huge for me. This formula combines:
NAC, NACET, selenium, glycine (glutathione support)
Taurine, phosphatidylcholine (liver drainage)
Calcium D-glucarate (glucuronidation)
DHM (liver regeneration & alcohol recovery)
It also tackles phase 3 detox and antioxidant protection — and I actually feel the difference.
If you need help getting started or want more guidance, feel free to reach out. I’d love to help.
That’s it for today — stay healthy, stay curious, and have a blessed day.
Love you all.
I’m grateful to my partners who create amazing health & wellness products.
Disclaimer. I am not a doctor. This is just some random stuff I learned on the internet. Pretend it’s a story. Ok bye.
lOVE YOU
Great article. Thanks 🌿