At 28, I Completed a “Body Recomposition” in Half a Year—Binghan’s Thoughts on Healthy Living (Supplement Edition)

⚠️ Warning! This article is extremely long. There are indeed some affiliate links at the end that earn me a few cents of commission, but I strongly advise you: If you haven’t read my first article, and if you currently can’t even control your diet, please absolutely do not buy anything! Taking them would just be a waste of money.

⚠️ Warning! I am not a doctor; I am a Biohacker. None of the advice in this article constitutes medical advice. I am merely showing you my mental journey and system testing results.

⚠️ Warning! All the blood test result changes revealed below are inseparable from the absolute support of my diet and fitness plans! In reality, even biohackers find it hard to answer whether these supplements or the diet/fitness plan deserve the most credit—they form a single system.

⚠️ Warning! I strongly recommend readers get regular blood tests to check the biomarkers affected by supplements. Collecting the most accurate data is the best tool for researching a protocol that suits you. Just as I suggested that “the first investment you make in yourself should be a body fat scale.” This article is suitable for readers with some foundational knowledge to use as a starting point for their own validation; it is not meant to be copied blindly.

The “Million-Dollar” Streamlined Supplement List

Welcome to the readers of this post. This is the second article in my “Body Recomposition” series.

In the previous post, “At 28, I Completed a ‘Body Recomposition’ in Half a Year,” I broke down my dietary system and cognitive shifts, and left a cliffhanger at the end: I promised to discuss exactly what is inside that “million-dollar” streamlined supplement list.

Regarding “nutritional supplements,” this is a disaster zone filled with prejudice, profiteering marketing, and “IQ taxes.” Public perception usually falls into two extremes: either treating them as panaceas—blindly buying expensive but vaguely formulated multivitamins for psychological comfort; or believing it’s all a capitalist scam, firmly convinced that “as long as you eat well, you won’t lack anything.”

As an ordinary 28-year-old, my body and blood biomarkers over the past few years have given me the most honest feedback: Under the catalysis of the modern food industry and the high-stress pace of office life, simply relying on “eating well” makes it incredibly difficult for us to reach and maintain our body’s “optimal operational state.”

If, like me, you not only aim “not to get sick” but also pursue a systemic stability full of energy, zero brain fog, and a sense of absolute control, then the precise use of supplements is an essential tool for unlocking your genetic potential.

I don’t intend to spend millions of dollars annually building a massive medical team like Silicon Valley billionaire Bryan Johnson. But I firmly believe in the Pareto Principle (the 80/20 rule): we can absolutely use less than 20% of his effort and cost to replicate 80% of his systemic benefits.

Two Years of Trial and Error: From “Blind Supplementation” to Truly Understanding Bryan Johnson

Before laying my cards on the table, I must confess to a two-year-long “dark history.”

My current system wasn’t decided by a sudden brainwave one morning. If you were to look at my personal “Nutritional Intake and Training Evolution Archives,” you’d find it went through a full two years and four stages of painful trial and error.

Phase 1 & 2: Blind “Placebos” and the Pitfall Period Thinking back to early 2024, like most people, I was in a state of “blind buying and blind swallowing.” I casually bought a box of standard Doppelherz fish oil on Amazon Germany and took one pill a day, which contained a measly 300mg of Omega-3. Only later, when I dove deep into nutrition, did I embarrassingly discover: for someone doing strength training with the anti-inflammatory needs of a high-stress job, a mere 300mg of low-purity fish oil makes almost no difference whether you take it or not—it’s purely a psychological “placebo.” In that same order, I also bought Vitamin A (10,000 IU per pill) and an eye-care complex. It wasn’t until the fall of 2025 that I suddenly woke up: Vitamin A is fat-soluble and cannot be excreted via urine like water-soluble vitamins. To prevent it from compounding with the Vitamin A precursors in my eye-care complex—which could lead to extremely dangerous liver accumulation toxicity—I decisively and permanently stopped the standalone Vitamin A supplementation. At the time, I felt I was very smart for making a “scientific” decision.

I also experienced the torture of “taking the wrong chemical form.” In early 2025, to improve sleep and metabolism, I followed a trend and bought a bottle of Magnesium Citrate. The result? After just a week or two, I was forced to stop due to severe gastrointestinal bloating and intolerance. There are many similar examples. I only realized while organizing data for this article and looking up those old orders that I had actually started trying many supplements a long time ago—my posture was just wrong.

But here, I want to introduce a “hidden chapter” to you all—the power of Whole Genome Sequencing (WGS). I hold my complete, underlying WGS genetic data. Recently, when I began trying to mine this data, I was deeply shocked. My genetic data showed that the conversion enzyme responsible for turning β-carotene from plants (i.e., the Vitamin A precursors in eye supplements and vegetables) into active Vitamin A has severe, innate genetic defects in my body:

RS11645428 (BCMO1 Gene): GG Genotype — Leads to low Vitamin A conversion efficiency;

RS6420424 (PKD1L2 Gene): AA Genotype — Also leads to low conversion efficiency;

RS6564851 (BCMO1 Gene): GT Genotype — Leads to slightly lower conversion efficiency.

This means that no matter how many carrots and Vitamin A precursors I eat, my body cannot effectively utilize most of them. My need for active, animal-sourced Vitamin A far exceeds that of a normal person. My supposedly clever move to “stop taking Vitamin A” was entirely correct according to general medical common sense, but according to my own underlying genetic code, it might actually have been harmful!

This served as a massive wake-up call. It made me realize that the list I’m presenting to you today is still far from “perfect.” The deeper I learn, the more I realize my ignorance. The scientific community makes new breakthroughs every day, and new discoveries could overturn old ones at any time.

Therefore, regarding my own supplement system, I plan to hold off on major changes for now. Once I return to Denmark, I will take these latest genetic findings to my GP, explain the situation in detail, run a few targeted blood tests, and then adjust my supplements according to the latest, most definitive bodily data before testing again later.

Phase 3 & 4: An Epic Leap and the Precise “Mathematical Closed Loop”

Having gone through blindly following trends and falling into traps, I completely abandoned the cheap multivitamins in supermarkets, and realized I couldn’t just randomly pick from the dazzling array on Amazon either. My current source of supplements is fundamentally restricted to one extremely rigorous channel: I use AI on Amazon to cross-reference ingredient lists, chemical forms, and prices, letting it precisely filter out high-purity, single-ingredient products that offer the ultimate cost-effectiveness. When it comes to molecules you put into your body, you must believe “you get what you pay for”—but the prerequisite is that you know how to read the ingredient label.

From the second half of 2025 into 2026, my supplement stack ushered in an “epic leap.” I was no longer blind; everything became a precise calculation:

• I swapped my fish oil for GEN brand with up to 80% purity, hardcore ingesting 2400mg of Omega-3 daily;
• I swapped the cheap magnesium that bloated me for highly bioavailable, nerve-calming, and stomach-friendly Magnesium Bisglycinate;
• To avoid liver metabolic burden, I changed my high-dose lutein eye complex to a safer “1 pill every 3 days” protocol;
• Even for Creatine Monohydrate—widely accepted as the strongest, cheapest, and most effective supplement—I am still researching exactly what the optimal dose is.

The Collapse and Reconstruction of Cognition

It was exactly this lonely process—like the mythical Shennong tasting hundreds of herbs—checking literature molecule by molecule, adjusting doses, and monitoring blood feedback, that thoroughly shattered my past arrogance.

In the past, when I saw news about Silicon Valley billionaire Bryan Johnson spending millions a year and having a medical team of dozens craft his anti-aging “Blueprint,” my first reaction was the same as everyone else’s: “Is this guy an obsessed lunatic?”

But when I spent two years, navigating trial and error, finally painstakingly piecing together my own “optimal supplement matrix,” I suddenly looked back at his Blueprint list.

At that moment, I felt a massive shock—these underlying logics that I was so proud of and struggled to discover (from the MK-7 form of K2, to glycinate chelation technology, to precise inflammation suppression), that man I saw as a “lunatic” had already been leading his top-tier team way ahead of me, researching it a hundred times more thoroughly than I had.

He isn’t a lunatic at all; he is simply standing at the forefront of human biological understanding. And because ordinary people can’t decipher that complex underlying code, they can only use “insanity” to mask their own ignorance.

This two-year detour made me thoroughly understand one truth: in the face of precise biochemistry, there are no shortcuts, only extremely strict dosages and forms.

Below is my current foundational supplement stack. This list is a combination that AI and I filtered out after reviewing a massive amount of clinical literature and deep research, enduring two years of trial and error adjustments, and combining my real blood biomarker changes. For me personally, it’s an extremely cost-effective combination with absolutely correct chemical forms.

Supplement (Brand)	Total Pkg Size (Pills / g)	Price (DKK)	Daily Dose (Pills / g)	Unit Price (DKK)	Daily Cost (DKK)
Vit D3 (Incite)	400	71.65	1 (4000IU)	0.18	0.18
Vit K2 (Bandini)	400	134.94	1 (200µg)	0.34	0.34
Ubiquinol Q10 (QIDOSHA)	90	309.93	1 (100mg)	3.44	3.44
Astaxanthin (VivoNu)	240	79.65	1 (12mg)	0.33	0.33
Eye Complex (nutrive)	365	336.75	1/3 (1 pill/3 days)	0.92	0.31
80% Fish Oil (GEN)	300	398.99	3 (2400mg)	1.33	3.99
NAC (Vita2You)	200	141.59	1 (800mg)	0.71	0.71
Mag Bisglycinate (Vit4ever)	365	248.21	2 (310mg)	0.68	1.36
Zinc Bisglycinate (Balanced Vit)	365	57.23	1 (25mg)	0.16	0.16
Creatine Monohydrate (ProFuel)	1000	135.24	6 (6g)	0.14	0.81
💰 Total Daily Cost：					11.63 DKK

💰Daily Cost Breakdown: System Defense for Under 12 Kroner

As you can see in the table, the daily cost of this combination is only about 12 Danish Kroner.

Next, I will break down for you why I chose them, and more importantly—why you must choose specific chemical forms. In the world of supplements, taking the wrong form not only wastes money but also increases your body’s metabolic burden.

Line of Defense 1: The Lipid Moat and Cardiovascular Foundation

1. 80% Fish Oil (GEN) – 2400mg Daily Public perception of fish oil often stops at “preventing cardiovascular disease in the elderly.” But for high-stress demographics and strength trainers, it is the most efficient systemic anti-inflammatory tool available.

• Dosage and True Feedback: Taking one standard, low-purity fish oil pill a day is merely a psychological comfort. Currently, I ingest up to 2400mg of pure EPA/DHA daily. With its assistance, my blood test showed my triglycerides steadily dropped from 1.20 to an extremely excellent 0.71 mmol/L over half a year. (The primary credit goes to my half-year caloric deficit (fat loss) and lower carbohydrate intake. Fish oil plays a supporting anti-inflammatory role as icing on the cake; do not think taking fish oil without diet control will lower your blood lipids).
• Mandatory Form: It must be in the TG (Triglyceride) form with a concentration reaching 80%. A vast majority of cheap fish oils on the market are in the EE (Ethyl Ester) form, which has terrible absorption in the human body. This GEN brand is not only high-purity but also heavy-metal free, ensuring no extra burden on the liver.

2. Vitamin D3 + Vitamin K2 (Incite & Bandini)

• Dosage and True Feedback: After surviving Denmark’s long, dark winter in early 2024, my D3 blood concentration was only 26 nmol/L (severely deficient). With an intensified supplementation of 4000 IU daily, it rebounded to a perfect 89 nmol/L.
• Why They Must Be Taken Together: D3 is responsible for absorbing calcium from the gut into the bloodstream, but it doesn’t care where the calcium goes. This is when you must rely on K2 to act as a “calcium GPS,” precisely grabbing the calcium from the blood and anchoring it into the bones. Without K2, long-term high-dose D3 supplementation could cause calcium to deposit in blood vessel walls, leading to arteriosclerosis.
• Mandatory Form: Vitamin K2 must be in the MK-7 form. Cheap MK-4 is metabolized out of the body in just a few hours, whereas MK-7 has an extremely long half-life in the blood. Just 200µg daily can provide 24/7 vascular protection.

Line of Defense 2: Cellular Energy Engine and Metabolic Clearance

3. Ubiquinol Q10 (QIDOSHA) – 100mg Daily This is the core for combating fatigue and protecting cardiac mitochondria, but countless people fall into traps with Coenzyme Q10.

• Mandatory Form for People Over 40: Most cheap Q10 you buy is Ubiquinone (oxidized state). After absorption, the human body must expend its own energy to convert it into Ubiquinol (reduced state) before it can exert its antioxidant effect. I used to take Ubiquinone initially, but the reason I only buy Ubiquinol now is because my Whole Genome Sequencing (WGS) showed a defect in my NQO1 enzyme (rs1800566: AG), causing my body to lose most of its ability to convert Ubiquinone to Ubiquinol on its own. For young readers with normal genes, cheap Ubiquinone is perfectly sufficient; but for those like me with genetic defects, or those over 40 whose conversion enzyme activity has dropped, Ubiquinol is the only solution.

4. NAC (N-Acetyl Cysteine) – 800mg Daily In medicine, it is often used as an expectorant, but in biohacking circles, it is the crucial precursor to synthesizing the body’s strongest native antioxidant—Glutathione.

• True Feedback: 800mg of NAC daily, combined with a high-protein diet, effectively supported my liver’s detoxification burden when handling high-intensity training and metabolites. In my blood samples, my ALT (Alanine Aminotransferase), which once hit 40 U/L due to high stress and high protein intake, steadily dropped back to an excellent baseline of 18.70 U/L (though the primary credit might also go to a reduction in strength training during the Spring Festival!).

5. Creatine Monohydrate (ProFuel) – A Cognitive Subversion: From Muscle Building to “Brain Supplement” – Many people think creatine is just a cheap powder for “making muscles bigger,” but that’s just the surface. It is actually a cellular-level ATP energy recycling engine. Not only does it save the liver nearly 40% of its methyl donor resources, but it is also the foundational energy dispatcher maintaining high-frequency firing in neurons.

Extreme Dosages and Frontier Cognition:

For a long time, I strictly adhered to the standard dose of 6g per day (3-5g daily is the universally recognized safest long-term maintenance dose in the scientific community). But recently, I encountered a seemingly “extreme” number in frontier neurophysiology: 20g a day.

• Underlying Logic: 5g of creatine is highly likely to be intercepted directly by hungry muscles, making it difficult to form a sufficient concentration gradient across the dense Blood-Brain Barrier (BBB). Neurophysiologist Louisa Nicola revealed in a recent deep-dive interview that to truly resolve brain fog, maintain cognitive function under sleep deprivation, or even combat early cognitive decline, a dosage like 15g-20g daily is the effective threshold to instantly fully load the brain’s energy reserves (Reference: The SHOCKING Link Between Creatine & Dementia, 2026.02).
• My True Test and Warning: While the “high-energy dispatch” logic is sexy, as an ordinary person, my current personal testing limit has only been pushed to 10g a day (if not split up but taken at once, it causes extreme thirst). The reason is simple: creatine does not generate energy, but it is extremely hydrophilic (water-absorbing). My most frequently used dose previously was 6g daily. That was already enough to perfectly suppress my Homocysteine (HCY) at 9.34, and enough for me to truly feel the maximal strength boost in the gym. As for the massive 20g dose, I am still evaluating it carefully. Any long-term intake over 10g falls into extreme in-vitro/pre-clinical exploratory territory and can easily trigger severe dehydration, electrolyte imbalances, and kidney filtration burden. Do not imitate.

Line of Defense 3: Endocrine Shield and Neural Reset

6. Zinc Bisglycinate (Balanced Vitality) – 25mg Daily Zinc is not only an immune-boosting tool; for men engaging in long-term high-intensity strength training, zinc is a crucial defense line for maintaining endocrine balance.

• Mandatory Form: If you buy a random bottle of zinc at the pharmacy, you will highly likely end up with Zinc Sulfate or Zinc Oxide, which easily trigger intense nausea and stomach cramps when taken on an empty stomach. I chose Zinc Bisglycinate, which chelates the zinc ion with an amino acid, making it not only highly bioavailable but also extremely friendly to the stomach.

7. Magnesium Bisglycinate (Vit4ever) – 310mg Daily I tried Magnesium Citrate in early 2025 but stopped due to severe bloating and intolerance.

• Mandatory Form: The most common form in pharmacies is Magnesium Oxide, which has an extremely low absorption rate and can cause gastrointestinal issues. Now I’ve switched to Magnesium Bisglycinate, 2 pills (310mg) daily. It completely resolved my tolerance issues, and combined with D3+K2, it forms a perfect calcium-magnesium metabolic triangle, bringing me extremely high-quality deep sleep.

8. Astaxanthin (12mg) + Lutein (44mg non-daily)

• Non-continuous Intake: Taking a single 44mg lutein pill every day not only places a metabolic burden on the liver but can also lead to “carotenemia,” turning the skin orange-yellow. My strategy is 1 pill every 3 days. This is precise enough to maintain the pigment saturation in the macular region of the retina, defending against screen blue light.

Crossing the Information Gap: The “Precise Alternatives” and Trap-Avoidance Guide for Readers in China

Because I live in Denmark, the list above is a defense system I built via Amazon Germany (Amazon.de). But for friends back in China, cross-border e-commerce not only entails high shipping costs but also massive time costs. However, I was very disappointed to find that, except for creatine, the actual daily costs for everything else on this list were higher than on Amazon Germany!

To allow readers in China to directly “copy my homework,” I spent a day flipping JD.com upside down. During this process, I deeply felt how muddy the domestic supplement market is—it’s saturated with bait-and-switch numbers games and local products masquerading under foreign brands.

Therefore, I meticulously filtered out a JD.com alternative list with equivalent ingredients, absolutely correct chemical forms, and the highest cost-effectiveness. Here, I must make a suggestion: If you plan to reference my list, please purchase directly through the links provided in the table below, or at least carefully compare the product images and descriptions before buying.

Because in the world of supplements, “a miss is as good as a mile.” Take Coenzyme Q10, for example. If you click the link but order a different specification even from the same brand, you might end up with “Ubiquinone (oxidized form)”—which requires the body to burn extra energy to convert—instead of the costly “Ubiquinol (reduced form).” Or fish oil: merchants will fool you with all sorts of fish oil volume gimmicks, but very few will tell you that fish oil is fish oil, and Omega-3 is Omega-3. Of course, fish have other oils inside them besides Omega-3!

The links I put in the table are not only absolutely correct chemical forms, but also the relative optimal cost-effective solutions I found by comparing active ingredient contents among the first few pages of search results. But as everyone knows, e-commerce platform prices fluctuate daily. So, if anyone spots a product with better value, you are welcome to contact me to discuss it.

Supplement (Brand)	Specs & Price	My Target Dose	Actual Dosage Rec	True Daily Cost (RMB)
Vit D3 (Doctor’s Best)	180 pills / ¥61.99	4000 IU	1 Pill (5000 IU)	0.34
Vit K2 (Nutricost)	240 pills / ¥132.3	200 µg	2 Pills (200 µg)	1.10
Vit K2 (Sports Research)	240 pills / ¥74.9	200 µg	2 Pills (180 µg)	0.62
Ubiquinol Q10 (Doctor’s Best)	60 pills / ¥275	100 mg	1 Pill (100 mg)	4.58
Astaxanthin (Nutricost)	120 pills / ¥161.48	12 mg	2 Pills (12 mg)	2.69
Eye Complex (Nutricost)	120 pills / ¥109.5	Lutein 20mg	1 Pill (20mg:4mg)	0.91
80% Fish Oil (Viva Naturals)	180 pills / ¥398	2400 mg	2 Pills (2120 mg)	4.42
NAC (NOW Foods)	60 pills / ¥114	800 mg	1 Pill (1000 mg)	1.90
Mag Bisglycinate (Doctor’s Best)	240 tabs / ¥169	310 mg	3 Tabs (Elemental Mag 300mg)	2.11
Zinc Bisglycinate (NOW Foods)	120 pills / ¥80.1	25 mg	1 Pill (30 mg)	0.67
Creatine Monohydrate (Dr. Muscle)	300g / ¥37.9	20 g	6 g (Powder self-measured)	0.76

Honey and Arsenic: There is No Elixir of Immortality

In this era where everyone craves a shortcut, I want to tell you all: Right now, there is no magic pill you can take to live forever.

Did they exist in ancient times? I don’t know, but highly likely not, otherwise the secret would have spread long ago. Will there be one in the future? Perhaps genetic engineering hundreds of years from now will make it possible, but at least for now, there absolutely isn’t.

Since there is no magic, we can only honestly and systematically optimize every tiny part of our bodies. Furthermore, this optimization must be continuously adjusted based on your personal reality. Just like my lesson in stopping Vitamin A—the public’s honey could very well be your personal genes’ arsenic.

Reading this list, you might find it incredibly complicated. But this is exactly the truth I completely realized during my nearly two years of exploration: The human body is an extremely precise chemical reactor that tolerates zero fooling around.

If you feed it inferior raw materials (like ineffective Magnesium Oxide, extremely low-absorption EE fish oil, or fast food full of trans fats), it will meticulously present you with the honest feedback of “fatigue, brain fog, inflammation, and weight gain.” Conversely, when you use correctly formed molecules to precisely fill metabolic gaps, you will feel unprecedented lightness and sharpness.

As I said in my last article: Diet Plan > Fitness Plan > Supplement Plan. The diet builds the foundation, fitness provides feedback, and this meticulously calculated supplement list—costing less than a cup of coffee—is the final crucial puzzle piece that lets you achieve “1+1+1 > 3.”

In this era where everyone craves shortcuts, I want to reiterate that phrase once again: When ordinary people find what you’re doing completely incomprehensible, it doesn’t necessarily mean you’re doing it wrong; it’s quite possible you’re doing it right.

The path ordinary people take often leads to compromised health and ordinary energy levels. If you want to break through this ceiling, you must maintain reverence and precision for every single molecule you put into your body. Take action now, and go build your own feedback loop!

📢 Disclaimer! This list is summarized based on my personal, real-world usage experience. The purchase links in the tables are Amazon affiliate links. DKK refers to Danish Kroner, whose exchange rate is very similar to RMB. The products from JD.com for domestic readers are items I do not use myself because prices there are generally higher than in Europe; I selected them purely for the convenience of friends buying within China. If you purchase through these links, I will earn a meager commission, but this will absolutely not increase your purchasing cost. Thank you for your support!