The High Performance Journal Written By Dan Go - June 9th, 2026

For most of my adult life, I had a clear philosophy on supplements: you don’t need them. Just eat real food, get enough sleep, and train consistently, and whatever claims they're making is usually marketing.

What I didn't account for was that you can still eat well while being deficient in key nutrients that support your mental and physical well-being.

It all came to a head when I had blood work done at 40. Even though I had been eating clean for over a decade and doing everything right, the results told a different story.

I was deficient in magnesium, vitamin D, and omega-3s. The foundational inputs for energy, mood, and physical performance, and I was lacking all of them.

It wasn’t because I was eating poorly. It’s because modern food, modern life, and living in a northern climate can work against you in ways you can’t fix with food and lifestyle alone.

Over the past 2 years, I’ve built a protocol around what my body actually needs, not what’s trending.

In this newsletter, I want to share the 7 supplements that are foundational to my health and well-being and help me feel 20 years younger at 46 years old.

You ready? Let's go 🔥

I'm 46. Here Are 7 Supplements That Have Me Feeling Like I'm 26

1. Creatine - 5g daily for the body, 10g for the brain

Most people think ​creatine​ is a steroid, but it’s actually the most studied performance supplement in existence. It’s a molecule your body already makes, and what you’re doing is supplementing what the diet can’t reliably provide in useful amounts. 5 g of creatine for the body can lead to faster muscle energy production, better recovery, and more lean tissue over time.

10 g of creatine for the brain has shown support for cognitive function under stress and even sleep deprivation.

At 46, I’m not just taking creatine for my physique. I’m taking it to stay sharp. If there’s one thing to take from this list, start here.

2. Magnesium Glycinate - 200 to 400mg nightly

Magnesium​ is involved in over 300 enzymatic reactions. It affects everything from production, muscle function, sleep, stress response, and calming the nervous system.

The problem is around 75% of people in the West are deficient in this key mineral, and modern soil depletion means even clean eaters often come up short.

I take the glycinate form because it absorbs well without the GI issues cheaper forms can cause. When I started taking 400mg before bed, my sleep improved noticeably in the first week.

3. Vitamin D3 - 2,000 to 4,000 IU daily

Vitamin D​ is technically a hormone, not a vitamin.

Your body synthesizes it from sunlight, but if you live north of roughly Atlanta or spend most of your day indoors, you’re likely not producing enough.

Only about 40% of adults test below optimal levels, and indoor work and northern climates push that number even higher.

Not getting enough vitamin D can affect your mood, immune function, bone density, heart health, fat loss, and even muscle gains.

Since I live in Canada, my vitamin D levels tend to be on the low side, especially in the winter. I make sure to take a supplement during the winter and get enough sun exposure when the weather’s warmer.

Get your levels tested, and the number will tell you how much you need.

4. Psyllium Husk - 5 to 10g daily

Psyllium husk is one of the most underrated supplements on the planet.

About 90% of Americans are deficient in fiber, and it is not just about feeling fuller.

Fiber feeds your gut bacteria, slows blood sugar spikes, reduces risk for prostate cancer, reduces LDL cholesterol, and, if you do it right, helps you eat less.

I take two tablespoons mixed into 8- 10 oz of water before a meal. Doing this has improved my digestion, blood sugar, and cholesterol while making me feel fuller after each meal.

5. Greens Powder - daily

I take greens not as a replacement for vegetables but as a backup plan.

Yes, I eat real food, but I'm not always perfect, and taking a quality greens powder can help you fill the gaps that your diet misses.

If you don't like taking a greens powder, then a multivitamin can be substituted.

Look for minimal ingredients, no proprietary blends hiding dosages. Always take a food-first approach but use a greens or multivitamin as nutrient insurance.

6. Glycine - 5 to 10g before bed

Glycine​ is an amino acid your body produces, but research suggests most people do not make enough to optimize sleep and recovery.

It is also a key building block for collagen, which helps improve skin elasticity as you age.

I ran a 90-day experiment with glycine at higher dosages, and what I noticed was falling asleep faster, staying asleep, and waking up feeling restored, not just rested.

Research shows glycine can lower core body temperature, promoting a deeper sleep.

It's one of the cheapest, underrated supplements I don't see many people taking. I would use it for the sleep benefits alone.

7. Omega-3 (EPA + DHA) - 1 to 2g daily

Your brain is about 60% fat, and it responds to getting the right fats.

But the modern diet tends to be high in omega-6s from seed oils and processed foods yet low in ​omega-3s, ​and this imbalance can drive inflammation, mood instability, and increased cardiovascular risk. Fix this, and the research shows you can get real benefits.

The things I’ve noticed from increasing my omega-3 levels and getting them optimal have been decreased joint pain, decreased inflammation markers, and a subtle but noticeable improvement in mood.

What Supplements Should You Take?

Anyone can copy a supplement stack. What matters is knowing why you're putting a pill or powder into your body.

The only way to know is to get your blood tested and get a nutrient panel. Do this every 6-12 months because your body changes, and what was depleted at 40 can change at 50.

Think of supplements as tiny pieces that make up the health puzzle. Use data to inform decisions and test one at a time.

That's not a hack. That's just paying attention to your body.

If you want help building a health protocol based on where you actually are right now, not where you think you are, that's what we do at with our High Performance Founder coaching program.

If you're an entrepreneur looking to upgrade your health and body, apply here at dango.co/coaching.

Onward and upward. 🚀

- Dan

When you're ready, here are 2 ways I can help:

1. The Lean Body 90 System: When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here.

2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one-on-one coaching here.

Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.