[vc_row][vc_column][vc_column_text]Do you want to be the best, healthiest, most empowered version of yourself?
Sure! Who wouldn’t?
That shared desire for self-optimization is what supplement stackers are all about. Promoted by the “hustle” culture of athletes, fitness gurus,
biohackers and high-tech execs, supplement stacking is racking up attention.
If you’re looking to increase your gains at the gym, finally reveal that six pack, outperform your work colleagues or deliver the next viral TED talk, stackers are all about transcending mediocrity and taking every goal to the next level.
If you show up and stick to it, supplement stacking aims to empower you and eliminate the obstacles and excuses keeping you from your best. You might think you’re doing all the right things - healthy diet, plenty of exercise, self-care practices - but stackers say there are better ways to do them.
So let’s talk about supplement stacking, separate truth from supposition and see how the rest of us might benefit from its merits.
Building your supplement stacks
“Stacks” are defined by whomever creates them. But typically, a stack refers to a strategic blend of ingredients or a precise supplement regimen that’s keyed into the concept of
personalized wellness. Science and medicine now agree (in theory, if not yet in practice) that health is an individual quality. And stackers are ready to help customize your stack to fit you and your goals.
In case supplement stacking is new to you, here’s the gist:
- Identify your goal
- Understand what biological processes in your body are involved in achieving that goal
- Find out what your body needs to reach that goal
- Select the right nutrients (supplements) in the right combinations to support your body’s processes and needs
Say your goal is better focus at work. You want to boost your alertness, attention, memory recall and capacity for critical thinking.
Caffeine would probably help (and it’s often part of stacks), but perking up your mind also requires optimal blood flow to your brain, the right balance of neurotransmitters and neurons that respond in the right ways. A “nootropic” stack might include B-vitamins,
amino acids and potent herbs linked to enhancing each of these natural processes.
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Your personalized stack might be a supplement with one or more ingredient blends (“stacks”) or it might be a combination of supplements that theoretically build upon one another for compounding benefits. There’s more to stacking than the “what”; just as important is the “how.” When and how often you take specific nutrients or supplement combos are also essential for getting the most out of your stack. Stacks for athletic performance, for example, might be unique to when you should take them: before, during or after your workout to fuel your muscles, enhance endurance or promote recovery.
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The science behind supplement stacks
Often founded on solid science, stacks start from a framework of “
systems biology”. Similar in concept to “integrative” and “holistic” health, it means that no nutrient works in isolation, nor does any system in your body. Even though supplements came about with the
discovery that single vitamins can indeed resolve nutrient deficiencies – like vitamin C for scurvy and niacin for pellagra – advances in nutrition science show that most nutrients work best as a team and in the context of your overall health status.
Stacking gurus rarely leave your overall diet out of the picture, emphasizing the necessity of adequate protein, fat and carbohydrates – often considering these the “base” of your stack. Generally, supplement stacks are about enhancing the status quo. Hitting your
DRIs are fine for maintaining adequate health, but stackers believe that reaching your peak potential require a more advanced view of nutrition.
The most well-known supplement stackers hit the science hard. The functioning of the human body is as fascinating as it is complex, and there’s plenty of research showing that various
biological processes rely on the cooperation of nutrient groups. The methylation cycle, an endless process at the center of keeping us alive, is a delicate dance requiring vitamin B12, vitamin B6 and folate. Outlining known biochemical pathways behind optimal sleep, attention, or detoxification can point to which nutrients should make up your stack.
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Although less clearly defined, herbs can play a supportive role in systems biology. Supplement stackers often grab hot-off-the-press
research to back a growing list of plant-based phytonutrients that can boost energy, promote metabolic balance, help encourage a positive mood and support immune resilience. These effects suggest that supplement stacking might offer healthy benefits for you even if you’re an average adult who “just” wants to feel well and enjoy life.
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A few cracks in supplement stacks
Integrating reams of research behind each ingredient, supplement stacks offer simple programs designed to inspire and motivate. Adherents gain from following a regular schedule and sticking to regimens based on healthy lifestyle habits. Citing impressive scientific references to show that they’ve done the hard work for you, stacking guides are tailor-made for those whose time is scarce.
In an era of information-overload, sifting the evidence is an intimidating task, but there are a few clear caveats before you start day one of your new stack:
1. Supplements don’t necessarily go where you want them.
Most nutrients go where they’re needed most at any given time. So if your muscle-building stack includes branched-chain amino acids, your body might use that isoleucine to maintain your
immune function instead.
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2. We don’t entirely know how ingredients interact in your body.
The truth is that a significant amount of ingredient research is drawn from “
in vitro” (think cells in a petri dish) or animal studies. This approach offers valuable insight into how cells and tissues may interact with nutrients, but the overall and long-term effects in living, breathing humans are difficult to obtain.
3. Just because ingredients “do the same thing” doesn’t mean combining them enhances those effects.
Supplement stackers tend to look for ingredients that support the same process or system behind your goal. But your individual diet, health status and genes have a lot to say on how and how well your
supplement works. Some experts c
aution against freely mixing herbs, especially in high amounts. However safe they might be alone, the score’s not final on the bioactive ballgame in your body.
Real supplement stacks that hold their weight
Stacking’s limitations don’t cancel its potential value in proposing a new way to promote health. By emphasizing the whole-body scope of wellness rooted in science, plus the proven benefits of maintaining healthy habits, the stacking trend provides an opportunity to recommend practical, accessible guidelines that just about everyone can follow.
What are some real-world “stacks” with proven benefits for better health and longevity?
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Your brain stack – Vitamin D +
omega-3 fatty acids + puzzles + social time
Your muscle stack –
Protein + water + stretching + bananas
Your immune stack – Sleep +
turmeric + fiber + mindfulness meditation
Your heart stack – Moderate exercise +
Mediterranean diet + love + avocados
Surprised? Just as scientific as tracking biochemical pathways, these lifestyle stacks are everyday health hacks. Supplements alone can’t complete the picture of overall wellness and promise longevity. Your environment, your community and your hobbies are just as foundational to your stack as your diet and exercise habits.
Start here with your supplement stacks
If you’d like to try supplement stacking in pursuit of greater goals, it all starts with listening to your body and listening to nature. While stacking is intended to offer personalized support, there’s only one you! As always, you should consult your doctor before starting any new supplements or regimens, especially if you have existing health issues or are taking any medications.
Otherwise, start slow and make changes one at a time, pausing to see how your body reacts. Likewise, select stacks designed for one goal at a time. If your body reacts positively and you’ve found a good rhythm within your overall healthy lifestyle, then consider stepping up your stacking game. Finally, always do your research! Unless your supplement includes multiple complementary stacks, it could be counterproductive to experiment on your own.
The best stacks should mimic nutrient groups in whole foods. Nothing beats nature’s ingenuity for packaging
cooperative vitamins, minerals and phytonutrients in the right ratios. Look for
fermented ingredients that are transformed by yeast into “mini-stacks” of nutrients in more bioavailable forms.
† Not only are supplement-based and food-bound nutrients digested differently, they’re even digested differently by your unique body. A stack that works for your BFF might not work the same for you.
By the way, supplement stacking might be a great part of working towards your wellness goals, staying challenged and taking control of your health. But at the end of the day, don’t sweat it! Your stack might mean a well-rounded plate plus a multivitamin for good measure. But if stacking lifts you towards your ambitions? Hopefully these tips help you start stacking on solid ground.
†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="167628" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1688333649924{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/natrol-cognium-focus#recipes"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="167626" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1688333674988{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/natural-stacks-mood-stack-magtech-serotonin"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="167629" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1688333709390{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/natural-factors-7-day-total-nutritional-cleanse"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
