Avoiding Redundant Supplements for Maximum Effect
To reduce number and cost of supplements there cases where a low mr% supplement, food or other intervention is pointless if your already taking/doing related interventions

There are many cases where adding a low-marginally-effective (low MR%) supplement, food, or intervention may be pointless if you’re already implementing a more effective related intervention. This is due to diminishing returns, overlap in mechanisms, or redundancy in benefits. Here are some common examples:

1. Redundant Antioxidants

  • InExample: Taking both vitamin C and vitamin E while already consuming a diet rich in berries, dark chocolate, and other polyphenol-rich foods.

  • Why? The body has a saturation point for antioxidants, and excess may not provide additional benefits.

2. Multiple Anti-Inflammatory Supplements

  • Example: Taking curcumin, fish oil, and ginger while already on a low-inflammation diet (e.g., Mediterranean diet).

  • Why? The anti-inflammatory effects may plateau, and adding more may not further reduce inflammation meaningfully.

3. Overlapping Nootropics/Cognitive Enhancers

  • Example: Stacking caffeine, L-theanine, and creatine when you already respond well to just caffeine + L-theanine.

  • Why? Some cognitive enhancers work on similar pathways (e.g., adenosine or acetylcholine), so adding more may not improve focus further.

4. Multiple Protein Sources Beyond Requirements

  • Example: Consuming whey protein, collagen, and pea protein when you already meet your protein needs through whole foods.

  • Why? Excess protein doesn’t necessarily improve muscle synthesis beyond a certain threshold (~1.6g/kg bodyweight for most people).

5. Multiple Gut Health Supplements

  • Example: Taking probiotics, prebiotics, and fermented foods when your gut health is already optimal.

  • Why? More isn’t always better—some people may experience bloating or dysbiosis from excessive probiotic strains.

6. Multiple Sleep Aids

  • Example: Stacking melatonin, magnesium, and glycine when magnesium alone fixes your sleep.

  • Why? If sleep is already optimized, extra supplements won’t improve it further and may disrupt natural sleep architecture.

7. Multivitamin + Individual Micronutrients

  • Example: Taking a multivitamin plus extra B12 and zinc when blood tests show no deficiencies.

  • Why? Excess B12 and zinc may not provide additional benefits and could cause imbalances.

When to Consider Dropping Low MR% Interventions:

  • If blood tests show sufficiency (e.g., vitamin D levels >40 ng/mL, no need for extra D3).

  • If benefits plateau (e.g., no noticeable difference when adding ashwagandha to an already low-stress lifestyle).

  • If the cost outweighs the marginal gain (e.g., expensive mushroom extracts with minimal evidence).

Takeaway:

Focus on high-MR% interventions first (e.g., strength training, protein intake, sleep optimization) before layering low-impact supplements. Eliminate redundancies and track biomarkers to avoid wasting money on unnecessary additions