My Daily Supplement Stack: What I Take, Why, and How It All Works Together
Nimisha Nailor·
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I am not someone who takes supplements for the sake of it. Every item in my daily stack has earned its place through research, personal experimentation, and measurable results. As someone managing PCOS, insulin resistance, and a strong interest in gut health and metabolic function, my stack is built around a specific set of priorities: hormonal balance, blood sugar stability, inflammation reduction, gut integrity, and recovery.
This is not a list of trendy supplements. It is a deliberately constructed protocol where each ingredient either solves a specific problem or compounds the benefit of something else in the stack. I want to be transparent about what I take, why I take it, and crucially, how these supplements interact with and amplify each other.
As always, this is my personal stack. Before starting any supplement protocol, consult your GP or a registered nutritionist, particularly if you are managing a health condition or taking medication.
The Core Morning Stack
1. Goat Whey Protein (Kultra)
Protein is the foundation of everything else. Without adequate daily protein intake, no other supplement in this stack can perform optimally. Protein provides the amino acid precursors for neurotransmitter synthesis, hormone production, immune function, muscle repair, collagen synthesis, and the enzyme activity that makes every metabolic process work.
I use goat whey specifically for reasons that go beyond protein content. As someone with PCOS and a history of gut sensitivity, conventional cow whey containing A1 beta-casein was consistently causing low-grade inflammation and digestive discomfort. Goat whey is naturally A2, which means it does not produce BCM-7 during digestion, removing that inflammatory input entirely.
The prebiotic oligosaccharides naturally present in goat whey feed beneficial Bifidobacterium and Lactobacillus species in the gut. The gut-hormone axis is real and directly relevant to PCOS management. Supporting gut microbiome diversity through a daily protein source is one of the most efficient things I do.
At 26g of complete protein per serving with 94% true ileal amino acid digestibility, it is also simply the highest quality protein source I can get in a convenient form. I add it to overnight oats or a morning smoothie. Read more about why I built Kultra specifically around goat whey.
How it works with the rest of the stack: Protein provides the amino acid substrate that creatine, collagen, and NAC all depend on. Without adequate daily protein, creatine synthesis is impaired, glutathione production (which NAC supports) requires cysteine from dietary protein, and collagen synthesis requires glycine and proline from complete protein sources.
2. Crea-Pure Creatine Monohydrate
Creatine is one of the most extensively studied supplements in existence, with over 500 peer-reviewed studies supporting its safety and efficacy. Most people associate it with gym performance, but the benefits go considerably further, particularly for women.
Crea-Pure is a trademarked form of creatine monohydrate manufactured by Alzchem in Germany under pharmaceutical-grade conditions. It is the most rigorously tested form of creatine available, with third-party verification for purity. For a supplement you are taking daily for the rest of your life, product quality matters.
Muscle and strength. Creatine replenishes ATP (adenosine triphosphate), the primary energy currency used during short, intense muscular effort. Supplementing creatine increases phosphocreatine stores in muscle tissue, enabling more training volume, faster recovery between sets, and greater strength adaptations over time. Women tend to have lower baseline creatine stores than men, which means the relative benefit of supplementation is often proportionally larger.
Brain function. Creatine is also stored in brain tissue and plays a role in cognitive function, particularly working memory and processing speed. A 2022 meta-analysis found significant improvements in memory performance with creatine supplementation. For anyone doing cognitively demanding work, this is a meaningful non-gym benefit.
PCOS and insulin sensitivity. Emerging research suggests creatine may improve insulin-mediated glucose uptake in skeletal muscle, which is directly relevant for women with insulin resistance. Skeletal muscle is the primary site of glucose disposal after a meal, and building and maintaining muscle mass through resistance training combined with creatine supplementation is one of the most effective long-term strategies for improving insulin sensitivity.
Hormonal health. There is no credible evidence that creatine raises testosterone in women or causes hormonal disruption. The concern, persistent in popular media, is not supported by the research literature.
I take 3 to 5g daily, consistently, without loading phases. Consistency matters more than dose timing.
How it works with the rest of the stack: Creatine's muscle and brain benefits are amplified by adequate protein intake, which goat whey provides. Magnesium is a cofactor in ATP synthesis and phosphocreatine regeneration, so the magnesium in this stack directly supports creatine's mechanism of action.
3. Omega-3 Fatty Acids (EPA and DHA)
Omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are the most comprehensively evidenced anti-inflammatory supplements available. They are incorporated into cell membrane phospholipids throughout the body, where they modulate inflammatory signalling, immune function, and cellular communication.
For women with PCOS, the anti-inflammatory effect is directly relevant. PCOS is fundamentally an inflammatory condition. Elevated androgens, insulin resistance, and gut dysbiosis all have inflammatory components. Chronic low-grade inflammation is both a driver and a consequence of the hormonal dysregulation that defines PCOS. Omega-3s measurably reduce circulating inflammatory markers including CRP, IL-6, and TNF-alpha.
Cardiovascular health. Women with PCOS have elevated cardiovascular risk due to the metabolic consequences of insulin resistance. Omega-3s reduce triglycerides, support endothelial function, and reduce platelet aggregation.
Brain health. DHA is the primary structural fatty acid in the brain. Adequate DHA intake is associated with reduced risk of depression and anxiety, both of which are significantly more prevalent in women with PCOS than in the general population.
Insulin sensitivity. Several studies have found that omega-3 supplementation improves insulin sensitivity in women with PCOS, partly through reducing hepatic fat accumulation and improving the inflammatory environment in metabolic tissues.
I take a high-quality triglyceride-form fish oil providing at least 1g of combined EPA and DHA daily, rising to 2g on high-training days.
How it works with the rest of the stack: Omega-3s and vitamin D3 work synergistically on inflammation and immune regulation. Both are fat-soluble and should be taken with a meal containing fat. Omega-3s also support the membrane fluidity that allows magnesium and other minerals to move efficiently across cell membranes.
4. Magnesium (Citrate and Glycinate)
Magnesium is involved in over 300 enzymatic reactions in the human body. It is the fourth most abundant mineral in the body and one of the most commonly deficient, particularly in women with PCOS, who tend to have lower serum magnesium levels than controls across multiple studies.
I take two forms: magnesium citrate in the morning for bioavailability and gentle digestive motility support, and magnesium glycinate in the evening for its calming effect and sleep support. The glycinate form is chelated with glycine, which has its own calming and sleep-supporting properties.
Insulin sensitivity. Magnesium is a cofactor for insulin receptor signalling. Low magnesium directly impairs insulin-mediated glucose uptake. Multiple randomised controlled trials have demonstrated that magnesium supplementation improves insulin sensitivity in insulin-resistant individuals.
Cortisol regulation. Magnesium modulates the HPA (hypothalamic-pituitary-adrenal) axis, which governs cortisol release. Chronic stress depletes magnesium, and low magnesium amplifies cortisol reactivity, creating a vicious cycle. Supplementing magnesium helps interrupt this loop.
Sleep quality. Magnesium glycinate in the evening meaningfully improves sleep onset and sleep quality. Sleep quality is directly relevant to cortisol, insulin sensitivity, gut health, and hormonal balance. It is genuinely foundational.
Muscle function. Magnesium is essential for muscle relaxation. It works in opposition to calcium, which drives contraction. Adequate magnesium reduces muscle cramps, improves recovery, and supports the cardiovascular system.
How it works with the rest of the stack: Magnesium directly amplifies creatine's mechanism by supporting ATP synthesis. It supports vitamin D3 conversion (magnesium is required to convert vitamin D into its active form). It improves insulin sensitivity in conjunction with berberine. The evening glycinate form compounds with the cortisol-lowering effect of the full stack to produce meaningfully better sleep.
5. Vitamin D3 and K2
Vitamin D3 and K2 are almost always discussed separately but should almost always be taken together. This is one of the most important synergistic pairings in supplement science.
Vitamin D3 is technically a hormone precursor. It regulates over 1,000 genes and is involved in immune function, calcium absorption, mood regulation, insulin secretion, and ovarian function. Vitamin D deficiency is extremely common in the UK due to limited sun exposure, and women with PCOS are significantly more likely to be deficient than the general population. Deficiency is associated with worsened insulin resistance, elevated androgens, and disrupted menstrual cycles.
Vitamin K2 (specifically the MK-7 form) directs calcium to where it belongs: bones and teeth, not arteries and soft tissue. When you supplement vitamin D3, you increase calcium absorption. Without sufficient K2, that calcium can deposit in arterial walls rather than bone, increasing cardiovascular risk. K2 activates osteocalcin (bone building) and matrix GLA protein (arterial calcification prevention) simultaneously.
Taking D3 without K2 is a common and correctable oversight. I take 2,000 to 4,000 IU of D3 daily with 100mcg of MK-7 K2, always with a fat-containing meal.
How it works with the rest of the stack: Vitamin D3 requires magnesium for conversion to its active form (calcitriol). The magnesium in this stack is therefore directly enabling the vitamin D3 to work. D3 and omega-3s are both fat-soluble and complement each other's anti-inflammatory effects. D3 also supports the immune-modulating effects of goat whey's prebiotic oligosaccharides by improving the environment in which gut immune cells operate.
6. Psyllium Husk
Psyllium husk is a soluble prebiotic fibre derived from the seeds of Plantago ovata. It is one of the most well-evidenced dietary fibre supplements available, with a particularly strong evidence base for blood sugar management.
When psyllium husk is consumed with or before a meal, it forms a viscous gel in the digestive tract that slows gastric emptying and the rate at which glucose enters the bloodstream. This results in a meaningfully flatter postprandial glucose curve, which is directly relevant for anyone managing insulin resistance or PCOS.
Gut motility. Psyllium husk adds bulk to stool and supports regular bowel movements without the cramping associated with insoluble fibre. For women managing the constipation that often accompanies PCOS and hypothyroid tendencies, this is practically significant.
Cholesterol. The soluble fibre in psyllium binds bile acids in the gut and carries them out of the body, reducing LDL cholesterol over time. This mechanism has been studied extensively and is well-established.
Prebiotic effect. Psyllium husk is fermented by gut bacteria in the colon, producing short-chain fatty acids including butyrate, which is the primary fuel source for colonocytes (the cells lining the colon) and has anti-inflammatory and gut barrier-supporting properties.
I take one tablespoon mixed into water or into my overnight oats in the morning, always with a full glass of water.
How it works with the rest of the stack: Psyllium husk directly amplifies the blood sugar-stabilising effects of berberine (when taken) and the insulin-sensitising effects of magnesium and creatine. The prebiotic effect compounds with goat whey's prebiotic oligosaccharides and the probiotic support from colostrum to create a layered gut health protocol.
7. NAC (N-Acetyl Cysteine)
NAC is one of the most under-discussed supplements for women with PCOS and one of the most evidence-backed. It is a precursor to glutathione, the body's primary endogenous antioxidant, and it has a direct mechanism of action on several of the core pathways implicated in PCOS.
Glutathione synthesis. Cysteine is the rate-limiting amino acid in glutathione production. Supplementing NAC bypasses this limitation, directly raising cellular glutathione levels. Glutathione neutralises reactive oxygen species (free radicals) that damage cells and drive systemic inflammation. Women with PCOS consistently show elevated oxidative stress markers and depleted glutathione. NAC addresses this at the root.
Insulin sensitivity. A 2017 meta-analysis in Reproductive Biology and Endocrinology found that NAC supplementation significantly reduced fasting insulin, improved HOMA-IR (a measure of insulin resistance), and reduced testosterone levels in women with PCOS. The effect size was clinically meaningful. The mechanism involves NAC's ability to reduce mitochondrial reactive oxygen species that impair insulin receptor signalling.
Ovarian function. NAC has been studied as an adjunct to ovulation induction in PCOS, with several trials showing improved ovulation rates compared to placebo. This is likely downstream of the insulin-sensitising and anti-inflammatory effects rather than a direct hormonal mechanism.
Liver support. NAC is used clinically for liver protection and detoxification support. For women with PCOS, non-alcoholic fatty liver disease (NAFLD) is a significant comorbidity risk. NAC's glutathione-raising effect supports hepatic detoxification.
Mucus clearance. NAC has mucolytic properties, breaking down mucus disulphide bonds. This is relevant for respiratory health and is the basis of its clinical use in conditions like chronic bronchitis.
I take 600mg once daily in the morning.
How it works with the rest of the stack: NAC's glutathione-raising effect is directly supported by adequate protein intake, which provides the cysteine, glycine, and glutamate that are glutathione's building blocks. The anti-inflammatory effects of NAC compound with omega-3s and vitamin D3 to create a meaningful combined reduction in systemic oxidative stress. NAC and berberine together address insulin resistance through complementary and non-overlapping mechanisms.
The Optional Stack
Bone Broth Powder (or Homemade Bone Broth)
I prefer homemade bone broth when I have time, made from pasture-raised chicken or beef bones simmered for 12 to 24 hours. When time is limited, a clean bone broth powder without fillers or artificial flavourings is a practical substitute.
Bone broth is rich in collagen peptides (primarily glycine and proline), glutamine, minerals, and gelatin. The glycine content directly supports collagen synthesis, gut lining integrity, and sleep quality. Glutamine is the primary fuel source for enterocytes (the cells of the small intestinal lining) and is critical for maintaining intestinal barrier function.
For anyone working on gut health, leaky gut, or inflammatory conditions, glutamine from bone broth is one of the most targeted nutritional interventions available. For more on why collagen and protein work together differently, read our goat whey versus collagen comparison.
Colostrum
Colostrum is the first milk produced by mammals in the days after birth. Bovine colostrum is nutritionally remarkable, containing immunoglobulins, lactoferrin, growth factors including IGF-1, proline-rich polypeptides, and a rich spectrum of bioactive compounds that are not present in regular milk or whey.
Gut integrity. Colostrum has one of the strongest evidence bases available for supporting intestinal barrier function. The growth factors in colostrum, particularly IGF-1 and EGF, directly stimulate repair of the intestinal lining. For anyone with leaky gut, IBS, or inflammatory bowel conditions, colostrum is worth serious consideration.
Immune function. The immunoglobulins in colostrum (IgG, IgA, IgM) support mucosal immunity in the gut, which is where approximately 70 to 80% of the body's immune system is located.
Athletic recovery. Several studies have found that colostrum supplementation reduces gut permeability caused by exercise-induced endotoxaemia (the leakage of bacterial endotoxins into circulation during intense training), speeds recovery, and may improve body composition.
I take colostrum during periods of higher training load, gut sensitivity, or when recovering from illness. It is not a daily staple but an intelligent situational addition.
Berberine
Berberine is a plant alkaloid found in several herbs including barberry and goldenseal. It is one of the most studied natural compounds for metabolic health, with a mechanism of action on AMPK (AMP-activated protein kinase) that is structurally similar to how metformin works.
Insulin sensitivity and A1C. Berberine activates AMPK, improving glucose uptake in muscle and liver tissue, reducing hepatic glucose production, and lowering post-meal blood sugar spikes. Multiple meta-analyses have found it comparably effective to metformin for reducing fasting glucose, HbA1c, and fasting insulin in type 2 diabetes and insulin-resistant conditions. For PCOS, the evidence base is strong.
I took berberine consistently while working to optimise my A1C and insulin resistance. Once those markers normalised, I moved to using it situationally, during periods of dietary deviation, travel, or when I know blood sugar management will be more challenging. This is an intelligent approach: berberine is a powerful metabolic tool, not a permanent crutch.
How it works with the rest of the stack: Berberine and NAC address insulin resistance through entirely separate mechanisms, making them genuinely complementary when used together. Berberine's AMPK activation compounds with magnesium's insulin receptor support and creatine's muscle glucose uptake improvement. Psyllium husk's glucose-blunting effect in the gut extends and supports berberine's downstream metabolic effects. For more on managing insulin resistance through diet and lifestyle, read our blog on goat whey protein for PCOS.
How the Full Stack Works Together
The most important thing to understand about this protocol is that it is not a collection of independent supplements. It is a system with meaningful interactions between components.
The anti-inflammatory axis runs across omega-3s, vitamin D3, NAC, and goat whey's A2 protein, each attacking systemic inflammation through different mechanisms simultaneously.
The insulin sensitivity axis runs across magnesium, creatine, berberine (when used), psyllium husk, and NAC, each improving glucose metabolism through distinct and complementary pathways.
The gut health axis runs across goat whey's prebiotic oligosaccharides, psyllium husk's prebiotic fibre, colostrum's gut lining support, and bone broth's glutamine content, creating layered support for both microbiome diversity and intestinal barrier integrity.
The hormonal axis is supported indirectly by almost everything in the stack. Insulin resistance drives androgen excess in PCOS. By improving insulin sensitivity through multiple mechanisms simultaneously, reducing systemic inflammation, supporting gut health, and providing the raw nutritional materials for hormone synthesis and detoxification, the stack addresses hormonal balance at a systemic level rather than targeting it directly.
No single supplement in this list is magic. The cumulative, compounding effect of a well-constructed daily protocol consistently applied over months and years is where the results live.