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Ray Kurzweil’s Supplement Routine

Building Blocks for Staying Healthy and Sharp

Ray Kurzweil, known for his focus on health and life extension, follows a detailed supplement routine to support his long-term well-being. His daily plan includes a wide range of vitamins, minerals, and other compounds aimed at improving energy, brain function, and overall health. He takes many of these alongside a structured diet to help support his body and mind as he ages. This article will cover the Ray Kurzweil supplements list, including the types of supplements he takes daily and how they fit into his health routine.

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement
  • Published: March 28, 2025
  • Last Updated: March 28, 2025
    • Anti-aging supplements for Ray Kurzweil

      Anti-Aging

      Taking around 70–80 supplements a day, he aims to extend his lifespan and stay mentally and physically sharp as long as possible. A major part of his supplement stack focuses on slowing aging. These selections are based on scientific research and reviewed regularly with medical professionals to match his long-term health goals.

      • Resveratrol: 100 mg daily, taken with meals to support absorption. Known for activating sirtuins—proteins linked to longevity—and helping protect cells from age-related decline. Often mentioned as a cornerstone in his diet supplements.
      • Phosphatidylcholine: 1,200 mg in the morning to help maintain cell membrane flexibility and improve memory. It also supports the production of acetylcholine, a key neurotransmitter for brain function.
      • Ubiquinol: 200 mg daily, taken with a fatty meal for better uptake. Boosts cellular energy production and offers antioxidant protection. Considered one of his core three supplements for longevity.
      • Alpha Lipoic Acid: 300 mg per day, split between morning and evening. This antioxidant helps combat advanced glycation end-products (AGEs), which are linked to aging and blood sugar issues.
      • Carnosine: Used to reduce protein damage that can come with age. While the exact dosage isn’t specified, it plays a role in preserving muscle and supporting overall health as part of his anti-aging focus.
      • N-Acetyl-Carnitine: 500 mg taken with breakfast to enhance mitochondrial function. Known for improving both mental and physical stamina, and often listed among his go-to daily supplements.

      These anti-aging supplements form the foundation of his routine. Together, they reflect a science-first approach to health, combining high-potency ingredients with consistency and regular monitoring.

      My goal is to stay healthy and vibrant until the singularity arrives.
      Ray Kurzweil

    • Ray Kurzweil holding anti inflammatory supplements in his hand

      Anti-Inflammatories

      Inflammation is one of the body’s natural responses, but when it lingers, it can lead to bigger health problems over time. That’s why this section of the Ray Kurzweil supplements list focuses on reducing low-level, chronic inflammation.

      He sees controlling inflammation as essential for long-term health and works closely with medical professionals to make sure his daily regimen stays effective and safe.

      • Curcumin: 500 mg daily, typically taken in the evening. This turmeric-derived compound helps reduce inflammation throughout the body. He combines it with black pepper to boost absorption and make it more effective over time.
      • EPA/DHA (Omega-3 Fish Oils): 2,000 mg per day, taken with food. These omega-3 fatty acids support heart function and help lower inflammation. He chooses high-strength formulas to ensure he gets enough, as part of his diet supplements for overall wellness.

      This part of his supplement list shows a strong focus on prevention. By managing inflammation early, he aims to support long-term organ function, reduce wear and tear on the body, and stay ahead of age-related health issues.

    • Closeup of Ray Kurzweil's blood vessel health supplements

      Blood-Vessel Health

      Ray Kurzweil prioritizes blood vessel health with specific supplements, recognizing their role in delivering oxygen and nutrients throughout the body.

      This category in his Ray Kurzweil supplement list supports his aim to keep his circulatory system robust, a factor he ties to overall vitality and longevity. He adjusts dosages with medical input to ensure safety and effectiveness.

      • Arginine: At 3,000 mg daily, this amino acid aids blood vessel health by promoting nitric oxide production. He takes it in divided doses, often with meals, to support vascular flexibility.
      • Choline: Included in his 1,200 mg Phosphatidylcholine dose, this supports blood vessel function and liver health. He relies on its presence in his morning supplement stack for consistent benefits.
      • TMG (Trimethylglycine): Taken at 500 mg daily, this lowers homocysteine levels to protect blood vessels. Ray uses it to reduce cardiovascular risk, taking it alongside his multivitamin for synergy.

      These choices strengthen Ray’s blood vessels, supporting his energy levels and long-term health goals. His approach highlights the importance of circulation in his broader wellness plan.

      Always speak with a healthcare professional before starting any new supplement, especially if it may affect your health or medication.

    • Brain health supplements for Ray Kurzweil

      Brain Health

      For someone who values long-term thinking, cognitive health is a high priority. Mental clarity, memory support, and stress control all play a role in his approach to staying sharp with age. This section of his supplement plan focuses on nutrients that support brain function throughout the day—and into the night.

      • GABA: 500 mg taken in the evening to encourage calmness and reduce mental tension. This supplement helps support emotional balance and promotes restful sleep as part of his brain-focused routine.
      • Alpha-GPC: Often used before tasks that require deep thinking. While the dose isn’t clearly shared, it’s valued for supporting acetylcholine levels, which are important for learning and memory.
      • Melatonin: 1 mg taken about 30 minutes before bed. It helps regulate sleep, which he considers essential for memory and mental repair. A consistent sleep schedule is part of how he protects brain function over time.
      • Quercetin: 500 mg taken in the morning with food. Known for its antioxidant activity, it helps reduce oxidative stress on the brain, which supports focus and overall mental health.
      • Vinpocetine: Used occasionally to sharpen concentration during intense work sessions. The amount may vary, but it’s selected for its role in improving blood flow to the brain.

      This group of supplements supports the foundation of his mental performance. From better sleep to sharper focus, they reflect a steady effort to protect and support brain health. These choices fit into a broader system of Ray Kurzweil health supplements aimed at staying sharp in the present and well into the future.

      These supplements may not be suitable for everyone. Please consult your doctor or a licensed medical advisor before use.

    • Closeup of chelation therapy supplements

      Chelation Therapy

      Ray Kurzweil uses chelation therapy to remove heavy metals from his body, a specialized part of his supplements routine. This approach addresses potential toxin buildup, which he believes can impact longevity. He undergoes these treatments weekly under medical supervision, ensuring they complement his oral supplement intake.

      • DMPS: Used in weekly IV form to remove heavy metals like lead, the dose isn’t specified. Ray relies on this to detoxify his system, scheduling it as part of his health maintenance.
      • EDTA: Also in IV form weekly, this binds heavy metals for excretion, with the dose not specified. Ray uses it to support overall detoxification, coordinating with his doctor for timing.

      These therapies help Ray eliminate toxins, supporting his long-term health strategy. His inclusion of chelation reflects a comprehensive approach to wellness.

      Before taking any supplement, it’s best to check with your physician to ensure it aligns with your personal health needs.

    • Supplements Ray Kurzweil uses for better digestion

      Digestion

      Ray Kurzweil understands that even the most advanced supplements won’t be effective without proper digestion. That’s why gut health is a key part of his overall wellness strategy.

      His digestion-focused stack supports nutrient absorption, reduces discomfort, and helps his body process the large number of supplements he takes daily. These choices are regularly reviewed with his doctors to match any changes in his diet or health.

      • Acidophilus Bifidobacterium: Helps maintain a healthy gut microbiome, contributing to smoother digestion and immune function. Often taken with meals to support daily gut balance.
      • Betaine HCL: Promotes proper stomach acid levels, which are essential for breaking down protein-rich foods. Commonly included with heavier meals to support digestion efficiency.
      • Fish Protein: Serves as a clean and gentle protein source that’s easy on the stomach. Included in his morning regimen to support protein intake without digestive strain.
      • Fructooligosaccharides: Acts as a prebiotic, feeding beneficial gut bacteria to encourage a stable digestive environment. Typically combined with probiotics for better impact.
      • Gentian Root: Stimulates the release of digestive juices and enzymes, preparing the stomach for food. Often part of his pre-meal supplement stack.
      • L-Glutamine: Supports the integrity of the gut lining and helps manage digestive stress. Taken on an empty stomach to assist with recovery and repair.
      • N-Acetyl-D-Glucosamine: Contributes to gut lining repair, particularly when paired with glutamine. Plays a supportive role in maintaining a resilient digestive tract.
      • Peppermint: Helps soothe the digestive system after eating and is frequently used for relief from bloating or minor discomfort.
      • Pepsin: Assists with protein breakdown when combined with Betaine HCL. Enhances nutrient absorption by supporting enzyme activity during digestion.

      This collection of gut-supporting supplements forms a key part of his overall health strategy. By focusing on digestion, he creates a solid base for the rest of his health supplements to deliver their full benefits.

    • Closeup of a healthy eye

      Eye Health

      Ray Kurzweil protects his vision with targeted eye health supplements, a thoughtful addition to his diet supplements list. He values maintaining clear eyesight as part of his overall health, adjusting these based on regular eye checkups. This category reflects his proactive stance on preventing age-related vision issues.

      • Bilberry Extract: Taken at 100 mg daily, this supports eye health by protecting against retinal damage. he takes it with breakfast to maintain consistency.
      • Lutein: At 10 mg daily, this supports eye function and reduces the risk of macular degeneration. Ray includes it to preserve vision, taking it in the morning.

      These supplements help Ray safeguard his eyesight, a key aspect of his long-term health plan. His routine demonstrates care for every aspect of his well-being.

      Individual health conditions vary. Be sure to consult a qualified healthcare provider before adding this to your routine.

    • Testosterone booster supplements for Ray Kurzweil

      Testosterone Boosters

      Supporting hormone balance is another part of Ray Kurzweil’s supplement strategy, especially when it comes to maintaining energy, mood, and vitality. He uses a mix of natural compounds and prescribed treatments to help optimize testosterone levels, always in coordination with medical supervision.

      • DHEA: Promotes natural testosterone production and supports libido and energy. Typically taken in the morning—25 mg for men, 15 mg for women—to align with daily hormonal patterns.
      • Chrysin: Helps reduce the conversion of testosterone into estrogen. Added to his routine on occasion as part of a broader hormone support plan.
      • Indole-3-Carbinol: Aids in hormone balance by improving estrogen metabolism. Often paired with meals for better absorption and steady effectiveness.
      • Nettle: Contributes to testosterone support by limiting the binding of testosterone to proteins. Included to help maintain free testosterone levels.
      • Testosterone (prescription): Managed under medical supervision to sustain optimal hormone function. Used as needed and adjusted based on regular testing.

      These supplements reflect a focused effort to support hormonal wellness alongside other categories in the Ray Kurzweil supplements list. By keeping testosterone in check, he aims to maintain strength, motivation, and long-term vitality.

    • Closeup of transparent supplement pills

      AGEs (Advanced Glycation End-products)

      Ray Kurzweil takes targeted steps to reduce the effects of sugar-related damage, which he believes accelerates aging and chronic disease. His focus on AGEs stems from research linking these compounds to tissue breakdown and metabolic stress.

      Supplements in this group are selected to help the body manage glycation and support long-term cellular function.

      • Alpha Lipoic Acid: 300 mg daily, divided into two doses to maintain stable support throughout the day. Known for limiting glycation and assisting with blood sugar regulation.
      • Carnosine: Included for its ability to block glycation of proteins, helping preserve muscle and tissue health. Dosage details aren’t shared, but it remains a consistent part of his routine.
      • N-Acetyl-Carnitine: 500 mg taken with breakfast to support both energy and cellular defense. Also involved in counteracting the effects of AGEs at the mitochondrial level.

    • Homocysteine supplements for Ray Kurzweil

      Homocysteine

      Keeping homocysteine levels low is important for long-term heart and brain health. This section of the Ray Kurzweil health supplements list focuses on nutrients that regulate this marker, which is closely tied to cardiovascular risk. Each item is carefully chosen and monitored with blood tests to ensure proper balance.

      • Vitamin B-6: 50 mg taken alongside his daily multivitamin. Supports enzyme activity that converts homocysteine into more useful amino acids.
      • Folic Acid: 800 mcg added to support red blood cell production and cognitive function. Plays a direct role in breaking down homocysteine in the bloodstream.

      With this targeted support, he reduces cardiovascular risk while maintaining overall metabolic balance. These supplements reflect the preventative mindset behind what supplements Ray Kurzweil takes daily.

    • Ray Kurzweil feeling stressful

      Stress

      Mental clarity and emotional balance are key parts of Ray Kurzweil’s health approach. To stay calm and focused under pressure, he uses specific supplements that support stress relief and relaxation. These choices are adjusted based on how he’s feeling and are designed to help him stay mentally resilient throughout the day.

      • Beta-Sitosterol: Supports emotional balance by modulating cortisol and inflammatory responses. Often used to promote a calm state during periods of high workload.
      • Green Tea Extract: Supplies 500 mg daily (with 250 mg EGCG) to ease stress while delivering antioxidants. Commonly part of his morning routine to encourage mental focus.
      • L-Theanine: Provides 200 mg daily to ease anxiety and support a steady mood. Frequently combined with tea for a calming effect during high-pressure tasks.
      • Phosphatidylserine: Delivers 100 mg in the evening to help wind down. Used to ease stress-related tension and support mental recovery at night.

      These supplements help create a steady mental foundation that supports his daily performance. Stress management remains a steady focus within the Ray Kurzweil supplements routine, aligning with his larger goals for longevity and cognitive health.

    • Type 2 Diabetes supplements that Ray Kurzweil uses

      Type 2 Diabetes

      Managing blood sugar is an important part of Ray Kurzweil’s daily routine. Through a mix of supplements and prescribed medication, he works to keep glucose levels steady and reduce related risks. These additions are guided by medical testing and support his broader focus on long-term metabolic health.

      • Chromium: Delivers 200 mcg daily to improve insulin sensitivity and promote healthy glucose levels. Typically taken with meals to support better blood sugar regulation.
      • Gymnema Sylvestra: Assists with sugar control by reducing cravings and improving glucose metabolism. Usually taken before meals as part of his dietary strategy.
      • Metformin (prescription): Used under medical supervision to manage blood sugar and support healthy aging. Also noted for its potential benefits beyond diabetes, including reduced cancer risk.

      This selection supports more than just glucose control—it’s part of a broader effort to prevent complications and maintain metabolic efficiency. With consistent use and medical oversight, these supplements help reinforce his long-term health strategy.

      This is not medical advice. Always get guidance from a healthcare expert before trying supplements with potential medical effects.

    • Ray Kurzweil's cholestrol supplements

      Cholesterol

      Managing cholesterol is a major part of Ray Kurzweil’s long-term health strategy. He includes a range of natural and prescription-based options in his daily routine to support healthy lipid levels. Each supplement is selected based on research and adjusted with medical input to stay aligned with his overall goals.

      • Grapefruit Powder: Supports lipid balance and is typically part of his breakfast routine. Found in several Ray Kurzweil supplements aimed at heart health.
      • Guggulipid: Plant-based support for cholesterol control. Frequently listed in the Ray Kurzweil supplement list as a natural aid for blood fat management.
      • Lecithin: Contributes to cholesterol support through fat metabolism. Included as part of the Phosphatidylcholine dosage in his daily stack.
      • Oat Bran: Used to reduce LDL levels. Often part of his dietary supplements or mixed into meals to support heart health.
      • Plant Sterols: Blocks cholesterol absorption in the intestines. A consistent entry in Ray Kurzweil diet supplements for managing cardiovascular risk.
      • Policosanol: Helps maintain healthy cholesterol ratios. Found in the Ray Kurzweil health supplements lineup for added lipid support.
      • Psyllium: Delivers soluble fiber to aid both cholesterol and digestion. Taken with water to improve consistency and absorption.
      • Atorvastatin (prescription): Prescribed to control LDL levels and closely monitored. Combined with other supplements for a more complete approach.
      • Vitamin B-3: Included for cardiovascular benefits and to support HDL levels. Adjusted based on test results within the Ray Kurzweil supplement list.

      With this wide-ranging approach, it can help maintain heart function while supporting his vision for a longer, healthier life.

      If you’re considering these supplements, speak with a healthcare professional to ensure it’s safe and appropriate for you.

    • Closeup of Ray Kurzweil's vitamin supplements

      Vitamins & Nutrients

      A solid foundation of vitamins and essential nutrients supports every part of Ray Kurzweil’s health plan. These supplements ensure his body meets daily nutritional needs, making the rest of the supplements list more effective. He uses blood testing and regular reviews to fine-tune his intake and avoid deficiencies.

      • Daily Multivitamin: Covers key vitamins and minerals. Taken each morning as part of the Ray Kurzweil daily supplements for general health maintenance.
      • Vitamin B-12 Shots: Delivered at 1,000+ mcg weekly for detoxification and consistent energy. Often mentioned when people ask what supplements does Ray Kurzweil take regularly.
      • L-Carnitine: Provides 1,000 mg daily to support cellular energy. A key component of the Ray Kurzweil diet supplements for metabolism.
      • Vitamin D: Delivers 2,000 IU to support immune health and bones. Common in the Ray Kurzweil supplements list for people looking to maintain baseline wellness.

      These essential nutrients form the backbone of the Ray Kurzweil supplements list. By covering nutritional gaps, they help ensure that every other supplement in his stack can function at its best.

      I take about 250 supplements a day, including vitamins, minerals, antioxidants, and other nutrients.
      Ray Kurzweil

    • Various supplements that Ray Kurzweil uses in his daily routine

      General Health

      To maintain full-body wellness, Ray Kurzweil includes a range of supplements that go beyond targeted categories like brain or heart health.

      These support everyday functions such as immunity, detoxification, and antioxidant protection. He adjusts these based on seasonal needs and lab testing, keeping his supplement plan balanced and complete.

      • Lycopene: 10 mg daily, taken with food to support cardiovascular health. Known for its antioxidant effects and often found in Ray Kurzweil supplements focused on heart wellness.
      • N-Acetyl-L-Cysteine: 500 mg each day to promote respiratory and liver support. Included for its role in producing glutathione, a major antioxidant in the body.
      • Silymarin (Milk Thistle): 200 mg daily to aid liver detoxification. This plant-based compound plays a supportive role in his overall liver health routine.
      • Grape Seed Extract: Used to deliver additional antioxidants that protect against oxidative stress. Included for broad protection and often referenced in general health stacks.
      • Echinacea: 500 mg daily during cold season to support immune response. Commonly rotated in the Ray Kurzweil health supplement routine during periods of higher risk.
      • Garlic: 600 mg per day for wide-ranging benefits, including heart and immune support. A longtime addition to the Ray Kurzweil supplement list for general wellness.

      Together, these supplements form a well-rounded set of nutrients designed to support daily vitality. They offer a protective buffer for everyday stressors, helping his broader supplement stack work even more effectively.

      Although my program may seem extreme, it is actually conservative – and optimal (based on my current knowledge). My doctor and I have extensively researched each of the several hundred therapies that I use for safety and efficacy. I stay away from ideas that are unproven or appear to be risky.
      Ray Kurzweil

    • Closeup of different supplement pills

      Miscellaneous

      Some supplements in Ray Kurzweil’s daily plan serve highly specific or emerging functions. These additions don’t fit neatly into one category but are still considered valuable for long-term wellness. Their use reflects his ongoing interest in newer research and how it can support future health outcomes.

      • Alkaline Water: Consumed throughout the day to support acid-alkaline balance. While debated in science circles, it’s part of his personal hydration strategy.
      • Glutathione: Used for cellular protection and antioxidant defense. Often discussed as part of the Ray Kurzweil health supplements for detox and immune support.
      • Nicotinamide Riboside (NR): Added to enhance mitochondrial performance and energy output. Frequently linked to longevity-focused routines within the Ray Kurzweil supplements list.

      These supplements represent a more experimental side of his routine—still supported by research but used in a more flexible, evolving way.

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Cristiano Ronaldo’s Diet Plan

What’s on His Plate Every Day

Cristiano Ronaldo follows a strict diet plan that helps him maintain peak performance on and off the field. His daily meals focus on lean proteins, fresh vegetables, whole grains, and healthy fats to fuel his body for intense training sessions. Hydration and meal timing also play a key role in his routine, ensuring he stays energized and recovers properly after workouts. He avoids processed foods and sugary drinks, sticking to a well-balanced plan that supports both muscle growth and endurance. This article will go over Cristiano Ronaldo’s diet, including his daily eating habits, nutrition choices, and how his meals complement his workout routine.

Optimized For:

  • Diet
  • Nutrition
  • Performance
  • Strength
  • Published: March 21, 2025
  • Last Updated: May 2, 2025

    • Daily Meal Plan

      Cristiano Ronaldo follows a structured eating routine designed to keep his body fueled for intense training and competition. Instead of three large meals, he spreads his food intake across six smaller meals each day.

      This approach helps maintain steady energy levels, prevents hunger dips, and supports muscle recovery. His focus is on nutrient-dense foods that aid performance, with a diet rich in lean proteins, whole grains, and fresh produce.

      • Meal timing: He eats every 3 to 4 hours, ensuring his body has a constant supply of energy.
      • Lean proteins: His diet includes chicken, egg whites, and fish, which are essential for muscle repair and growth.
      • Fish intake: He frequently eats fish like tuna, swordfish, and cod due to their high protein content and low fat.
      • Whole grains: Brown rice, quinoa, and whole wheat provide long-lasting energy for his rigorous training sessions.
      • Fresh vegetables: A variety of greens supply essential nutrients that support recovery and overall health.

      The Cristiano Ronaldo diet plan is built around consistency and quality nutrition. By eating smaller meals at regular intervals and prioritizing whole foods, Ronaldo ensures his body performs at its best throughout the day.

    • Cristiano Ronaldo's breakfast

      Breakfast

      A strong start to the day is essential for maintaining energy and focus, especially for an athlete of his caliber. His morning meals are balanced, providing the necessary nutrients to fuel his body without feeling too heavy. By combining lean proteins, dairy, and fresh ingredients, he ensures his body is primed for training and recovery.

      • Morning protein: He often eats ham and cheese, which supply protein to support muscle maintenance.
      • Low-fat yogurt: A staple in his breakfast, it offers probiotics for digestion and protein for recovery.
      • Fresh fruit: He includes fruits for natural sugars, vitamins, and antioxidants that aid hydration and energy levels.
      • Whole-grain cereal: Occasionally, he opts for whole-grain cereal, which provides fiber and long-lasting energy.
      • Egg whites: When training more intensely, he increases his protein intake with egg whites.
      • Breakfast alternatives: Even though Ronaldo prefers to eat natural, you can opt for options like AG1, a greens supplement packed with essential nutrients, or Yerba Mate, a natural energy booster with antioxidants and a smooth caffeine lift.

      The Cristiano Ronaldo diet routine focuses on high-quality nutrition, and breakfast plays a vital role in his performance. By choosing nutrient-rich foods in the morning, he ensures his body is well-prepared for the demands of the day, setting the tone for optimal energy and recovery.

    • Closeup of an avocado toast

      Mid-Morning Snack

      To sustain his energy levels between meals, Cristiano Ronaldo includes a light yet nutrient-rich snack in his daily routine. This small meal provides a balance of healthy fats and carbohydrates, ensuring he stays fueled without feeling sluggish. His focus remains on whole foods that aid performance and recovery while keeping him satisfied until lunch.

      • Avocado toast: A go-to snack for Ronaldo, offering healthy fats and sustained energy to keep him fueled throughout training.
      • Refreshing drink option: While Ronaldo sticks to his own routine, some prefer pairing their snack with Green Matcha Tea, a natural source of antioxidants and a gentle energy boost without the crash of traditional caffeine.

      Keeping energy levels steady throughout the day is key to maintaining endurance and strength. By choosing simple, nourishing snacks like avocado toast, he ensures his body remains in peak condition for both training and recovery.

    • First Lunch

      Ronaldo’s first lunch is a simple yet effective meal that provides the necessary nutrients to keep him performing at his best. It focuses on lean protein and fresh vegetables, offering a combination of muscle-building benefits and digestive ease. This meal ensures he stays fueled without feeling sluggish, allowing him to maintain his training intensity.

      • Chicken salad: A regular part of Ronaldo’s meals, chicken delivers high-quality protein while keeping fat intake low.
      • Fresh vegetables: Packed with vitamins and fiber, they support digestion and overall recovery.

      A meal built around lean protein and nutrient-dense ingredients allows Ronaldo to sustain his energy levels and optimize muscle function. Keeping his food choices clean and balanced helps him stay in peak physical shape.

    • Closeup of a fish dish

      Second Lunch

      His second lunch is another protein-rich meal that helps maintain his energy levels throughout the day. This meal is centered around nutrient-dense ingredients that support muscle recovery and overall performance.

      Fish plays a major role in his diet, providing essential omega-3 fats and lean protein, while the addition of eggs, olives, and salad enhances the meal’s nutritional value.

      • Fish selection: He often chooses options like tuna, swordfish, sea bream, or cod for their high protein and healthy fat content.
      • Salad greens: A mix of fresh vegetables provides fiber, vitamins, and minerals to aid digestion and overall well-being.
      • Hard-boiled eggs: These add additional protein, helping with muscle recovery and satiety.
      • Olives: A source of healthy fats and antioxidants that contribute to heart health and inflammation control.
      • Omega-3 supplement: For those who don’t eat fish but still want the benefits of omega-3s, a high-quality supplement can be a great alternative.

      Proper nutrition plays a key role in sustaining energy and optimizing physical performance. His diet plan ensures that his body gets the necessary fuel to keep him in peak condition.

    • Cristiano Ronaldo's evening meal

      Evening Protein Meal

      His evening meals continue his disciplined approach to nutrition, focusing on protein-rich foods that aid muscle recovery and overall performance. His first dinner is kept simple yet effective, ensuring he gets the necessary fuel without unnecessary additives. Whether he chooses fish or lean meat, his meal is always paired with fresh vegetables to maintain a balanced diet.

      • Fish selection: He frequently eats sea bass or cod, which provide lean protein and essential omega-3 fatty acids.
      • Lean meats: Occasionally, he substitutes fish with steak or another lean meat to add variety to his diet.
      • Vegetable side: A mix of greens and other vegetables supplies important vitamins, minerals, and fiber.

      A well-structured diet allows Ronaldo to meet his body’s high demands while maintaining peak fitness. Each meal is carefully chosen to provide the right combination of protein, healthy fats, and nutrients, keeping him strong and energized.

    • A rice and bean dish

      Second Dinner

      Rather than eating one large dinner, he prefers to split his evening meals into two portions. This approach helps with digestion and ensures his body gets a steady supply of nutrients before rest. His second dinner is typically lighter but still contains enough protein and complex carbohydrates to support muscle recovery and sustained energy.

      • Additional protein: He often eats another serving of fish or chicken to maintain his protein intake.
      • Rice and beans: A source of fiber and slow-digesting carbs that provide long-lasting energy.
      • Quinoa: A nutrient-dense grain that adds protein and essential amino acids.
      • Light option: On some nights, he opts for a simple dish like soup for easier digestion before sleep.

      A structured meal plan allows him to meet his performance goals while ensuring his body stays fueled throughout the day. Keeping his final meal balanced yet light helps him maintain optimal recovery and prepares him for the next day’s training.

    • Different foods for the Cristiano Ronaldo diet intake

      Total Daily Intake

      The Cristiano Ronaldo diet is built to match the physical demands of his intense training and game schedule. His meals are carefully portioned to ensure he gets the right balance of protein, healthy fats, and carbohydrates.

      Freshness is a top priority—he avoids anything processed, preferring natural ingredients that support muscle recovery and sustained energy levels. Even when dining out, he sticks to simple, wholesome meals that align with his nutrition plan.

      • Caloric intake: His daily intake ranges between 3,000 to 3,200 calories, depending on his training intensity. This high-calorie intake is necessary to sustain his rigorous workouts, aid in muscle recovery, and maintain his lean physique. Unlike an average diet, his meal plan is designed to improve performance and endurance rather than just maintain weight.
      • Whole, natural foods: He avoids processed and frozen meals, favoring fresh ingredients that retain their nutrients. He prioritizes high-quality, natural foods that provide essential vitamins and minerals. Even when eating at restaurants, he chooses options like fresh steak with salad to ensure he’s getting unprocessed meals.
      • Lean proteins: His diet includes protein sources such as fish, chicken, veal, and eggs, all essential for muscle growth and repair. His former personal chef, Giorgio Barone, emphasized that Ronaldo’s meals were made with simple, high-quality ingredients rather than expensive or exotic foods.
      • Healthy fats: Avocados and coconut oil are commonly used in his meals to provide beneficial fats that aid in heart health, joint mobility, and sustained energy levels.
      • Complex carbohydrates: Black rice, quinoa, and other whole grains supply slow-digesting carbohydrates that provide long-lasting energy. These foods help replenish glycogen stores after workouts, ensuring he has the endurance needed for training, matches, and recovery.

      A diet built around fresh, nutrient-dense foods helps him maintain peak performance. His strict approach to nutrition ensures that every meal fuels his body effectively, keeping him in top condition year-round.

    • Pouring water in a glass

      Hydration

      Proper hydration plays a key role in Cristiano Ronaldo’s diet plan, helping him maintain peak performance and overall health. He is known for being strict about what he drinks, ensuring that every beverage he consumes benefits his body.

      • Water intake: He drinks plenty of water throughout the day, prioritizing purified water for optimal health and hydration.
      • Public stance on soda: He made headlines during Euro 2020 when he removed soda bottles from a press table, encouraging people to drink water instead.
      • Ursu9 alkaline water: He launched his own brand of natural alkaline water, reinforcing his belief in high-quality hydration.
      • Sports drinks: During training and matches, he replenishes with electrolyte-rich sports drinks to replace fluids lost through sweat.
      • CR7 Drive: In collaboration with a nutrition company, he developed a carbohydrate-electrolyte drink designed to enhance endurance and hydration.
      • Morning coffee: While he avoids sugary drinks, he occasionally enjoys espresso or a latte to start his day.
      • Fresh fruit juice: He sometimes drinks natural juices like pear, apple, or pineapple juice for added vitamins, while still being mindful of sugar intake.
      • No sugary sodas: He avoids soft drinks entirely, ensuring his hydration choices contribute to his health rather than empty calories.
      • No regular alcohol consumption: Unlike many athletes, he steers clear of alcohol, reportedly only having a rare glass of wine or champagne during special occasions.

      Staying properly hydrated is a key part of the Cristiano Ronaldo diet routine, allowing him to maintain energy levels, aid recovery, and support his strict training regimen.

    • Closeup of supplement pills

      Supplements

      His demanding training schedule requires more than just whole foods to keep his body in peak condition. Cristiano Ronaldo’s supplement choices are carefully selected to support muscle recovery, endurance, and overall health, ensuring that he performs at his best.

      Since his body endures intense physical strain daily, these supplements help bridge nutritional gaps and provide additional support for recovery and long-term fitness.

      • Post-workout protein: He includes protein shakes in his diet, particularly after training sessions, to aid muscle repair and growth. Rapid protein intake post-exercise is essential for muscle recovery, helping him stay in peak condition for matches and training.
      • Whey protein: He often takes whey protein shakes post-workout to provide his muscles with fast-absorbing protein, allowing for quicker muscle regeneration and reduced soreness.
      • Protein alternatives: Individuals looking to improve their diet can consider whey protein or plant-based protein as a convenient source of muscle-building nutrients, especially if they struggle to meet their daily protein intake through whole foods.
      • Multivitamins: He takes multivitamins to cover any micronutrient gaps, ensuring his body gets the essential vitamins and minerals it needs for immune function, energy production, and overall well-being.
      • Joint support supplements: To protect his joints from the strain of daily training, he includes supplements that may contain omega-3 fatty acids or similar nutrients. These help reduce inflammation and maintain joint flexibility, crucial for an athlete with such a physically demanding career.

      Cristiano Ronaldo’s supplement routine is designed to complement his diet and training, giving his body the extra support it needs to sustain performance.

    • The pizza Cristiano Ronaldo eats as a cheat meal

      Cheat Meals

      Even with his strict approach to nutrition, Ronaldo believes in balance and enjoying life. While his diet is carefully structured to support peak performance, he occasionally allows himself a small indulgence.

      His idea of a cheat meal isn’t excessive, reflecting his commitment to moderation. Rather than derailing his diet routine, these rare treats serve as a way to enjoy food without compromising his overall discipline.

      • Pizza as a guilty pleasure: When he decides to have a cheat meal, he keeps it simple with a slice or two of pizza. He enjoys it in moderation, never overindulging.
      • Rare indulgences: Unlike many athletes, he doesn’t go for sugary treats or fast food. A small piece of birthday cake or a bit of chocolate is about as far as he goes.
      • No excessive desserts: A former teammate, Lee Grant, once shared that at team dinners, his discipline was so strong that when he skipped dessert, other players felt compelled to do the same.
      • Mindful approach: Even when he treats himself, he avoids binge eating or excessive junk food, ensuring that his nutrition remains clean and effective.

      While he allows for occasional flexibility, his commitment to clean eating is what keeps him at the top of his game. His discipline around food is a major factor in maintaining his athletic longevity and physical conditioning.

      Sometimes I eat pizza with my son.
      Cristiano Ronaldo

    • Closeup of dumbbells in a gym

      Cristiano Ronaldo’s Diet and Workout

      Ronaldo’s approach to nutrition is deeply connected to his training, ensuring his body has the fuel needed to perform at the highest level. He has often stated that an athlete’s body should be treated like a high-performance machine, meaning every meal is planned to maximize strength, endurance, and recovery.

      • Frequent meals for sustained energy: He eats multiple meals throughout the day, often up to six, to keep his energy levels stable for training and recovery.
      • Balanced pre-workout nutrition: Before workouts, he consumes quality carbohydrates such as whole-grain cereal, bread, or fruit to provide lasting stamina and prevent fatigue.
      • High-protein intake: His diet is rich in proteins from fish, chicken, egg whites, and lean meats, supplying essential amino acids that support muscle repair and strength.
      • Post-training recovery: After intense sessions, he refuels with a protein shake or a high-protein meal to accelerate muscle recovery and maintain lean mass.
      • Strategic meal timing: His meals and snacks are spaced out to ensure he is never too full or too hungry before workouts, helping him train at peak capacity.
      • Hydration for performance: He prioritizes hydration, drinking water before, during, and after training. For added electrolyte replenishment, he uses sports drinks like CR7 Drive.
      • Early evening meals for better sleep: He eats dinner early to prevent digestion from interfering with overnight recovery, optimizing muscle repair and growth hormone release.
      • Consistency and discipline: He follows a strict eating schedule to keep his glycogen stores topped up, ensuring his body is always primed for training and competition.

      Ronaldo’s dedication to his diet and training is what sets him apart. His focus on clean eating, structured meal timing, and hydration allows him to maintain elite performance year after year.

      A good workout must be combined with a good diet. I eat a high protein diet, with lots of wholegrain carbs, fruit and vegetables, and avoid sugary foods.
      Cristiano Ronaldo

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Dave Asprey’s Supplement List

How He Powers His Biohacking Lifestyle

Dave Asprey, known for his work in biohacking and longevity, follows a supplement routine designed to boost energy, brain function, and overall health. His daily stack includes minerals, NAD boosters, fiber, and collagen, along with supplements that support fasting and better sleep. He emphasizes the importance of high-quality nutrients to improve performance and slow aging. This article will go over Dave Asprey’s supplement list, highlighting the key supplements he recommends and how they fit into his daily routine.

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement
  • Published: March 21, 2025
  • Last Updated: March 24, 2025

    • The Dave Asprey Supplement Overview

      Longevity & Anti-Aging

      • Nicotinamide Riboside (NR): Boosts cellular NAD⁺ levels for anti-aging and energy.
      • Fisetin: Helps clear out “zombie” cells and fight inflammation.
      • Collagen Protein: Supports youthful skin, joints, and gut health.
      • Vitamin D3: Essential for longevity, immunity, and hormone balance.
      • Vitamin K2: Ensures calcium goes to bones, not arteries, for heart health.
      • Vitamin A: Key for immunity, vision, and skin health.
      • Vitamin C: Powers collagen production and protects cells from aging.
      • Vitamin E (tocopherols/tocotrienols): Shields cells from oxidative stress.
      • Zinc & Copper: Keeps immune function strong and hormones balanced.
      • Iodine: Supports metabolism and thyroid health.
      • Omega-3 Fish/Krill Oil: Fights inflammation and keeps the brain sharp.
      • Glutathione: The body’s master antioxidant for detox and longevity.
      • PQQ (Pyrroloquinoline quinone): Fuels mitochondria and supports brain health.
      • CoQ10: Essential for heart function and cellular energy.
      • Polyphenols (from food & supplements): Plant compounds that activate longevity pathways.
      • Curcumin: A powerful anti-inflammatory for brain and joint health.
      • Apigenin: Helps preserve NAD⁺ levels and enhance cellular repair.
      • Senolytics (Quercetin, Hydroxytyrosol): Clears aging cells for better health.

      Cognitive Enhancement & Brain Function

      • “Smart Mode” Nootropic: A powerhouse blend for focus and memory.
      • Racetams (Aniracetam, Phenylpiracetam): Sharpens speech, recall, and mental speed.
      • Modafinil (Provigil): Supercharges wakefulness and productivity.
      • Microdoses (LSD, Psilocybin, Nicotine): Subtle cognitive boosts for creativity.
      • Coffee & MCT (Bulletproof Coffee): The ultimate morning brain fuel.
      • L-Tyrosine: Supports motivation, mood, and mental clarity.
      • NeuroMaster (Coffee Fruit Extract): Increases BDNF to grow new brain cells.
      • Eye Armor (Carotenoids & Antioxidants): Protects vision and brain health.
      • Bacopa Monnieri: A time-tested herb for better memory and calm focus.
      • Rosemary: Enhances circulation and cognitive function.
      • Coleus Forskohlii: Boosts alertness and brain performance.

      Energy & Metabolic Performance

      • Brain Octane Oil (C8 MCT): Instant ketone fuel for brain and body.
      • Unfair Advantage (CoQ10 + PQQ): Powers up mitochondria for peak energy.
      • KetoPrime (Oxaloacetate): Supports metabolism and cellular energy production.
      • Acetyl-L-Carnitine (ALCAR): Converts fat into fuel for sustained stamina.
      • D-Ribose: Helps the body recover energy faster.
      • Creatine: Strengthens muscles and sharpens cognitive function.
      • Thyroid & Metabolic Support (Iodine, Selenium): Keeps metabolism and hormones in check.
      • Caffeine & Nootropic Stacks (Dynamine, Rhodiola): Smooth energy without the jitters.
      • Blood Sugar Stabilizers (Chromium, Berberine, Alpha-Lipoic Acid): Prevents energy crashes and supports metabolism.

      Gut Health & Digestion

      • Probiotics (Omni-Biotic Stress Release, Hetox, Power): Builds a healthier gut and stronger immunity.
      • Prebiotic Fiber (InnerFuel Prebiotic – Acacia Gum, Larch Arabinogalactan): Feeds good gut bacteria for better digestion.
      • Betaine HCl: Improves digestion and nutrient absorption.
      • Digestive Enzymes (NOW Super Enzymes, MassZymes): Breaks down food for optimal gut health.
      • Activated Charcoal: Binds toxins and reduces bloating.
      • Gut Healing Nutrients (Collagen, L-Glutamine, Marshmallow Root, Aloe Vera): Repairs and strengthens the gut lining.
      • Anti-Candida & GI Cleanup (Caprylic Acid, Berberine, Oregano Oil, Grapefruit Seed Extract): Wipes out bad bacteria and yeast overgrowth.
      • Homebiotic (Probiotic Spray for Mold Control): Balances your home environment for better gut health.

      Sleep Enhancement & Recovery

      • Magnesium (Glycinate, Malate, Threonate, Citrate): Relaxes muscles and calms the mind for deep sleep.
      • “Sleep Mode” (Melatonin + L-Ornithine): Supports natural sleep cycles without grogginess.
      • Herbal Tranquilizers (Kava): Naturally soothes stress and promotes restful sleep.
      • Phenibut (GABA Analog): Occasional deep sleep support and anxiety relief.
      • 5-HTP: Boosts serotonin to improve relaxation and sleep quality.
      • L-Theanine: Helps the brain wind down for a smooth transition into sleep.
      • Glycine: Lowers body temperature for restorative rest.
      • TrueDark Glasses & Sleep Hygiene Practices: Blocks blue light to enhance melatonin production.
      • **Miscellaneous Sleep Aids (Tryptophan, Phosphatidylserine, Valerian, Chamomile, Lemon Balm, CBD):**Various tools for optimizing sleep naturally.

      Stress Resilience & Mood Support

      • Ashwagandha: Lowers cortisol and enhances stress resilience.
      • L-Theanine: Keeps stress levels in check while improving focus.
      • Omega-3 (EPA/DHA): Supports mood stability and cognitive health.
      • 5-HTP: Increases serotonin to promote happiness and relaxation.
      • Mucuna Pruriens (Velvet Bean): Naturally boosts dopamine for motivation.
      • Magnesium: Helps the nervous system stay calm under pressure.
      • Adaptogenic Herbs (Astragalus, He Shou Wu, Gynostemma): Strengthens the body’s response to stress.
      • Kava: Reduces anxiety and promotes a peaceful mindset.
      • “Happy” Brain Chemicals (DL-Phenylalanine, L-Phenylalanine, Vitamin B6, B12): Essential for neurotransmitter production.
      • Mood Super-nutrients (Inositol, Lithium Orotate): Additional tools for emotional balance.
      • Meditation, Breathing Exercises, Gratitude Practice: Lifestyle habits that enhance resilience naturally.

      Hormones, Fitness & Sexual Health

      • Maca Root: Naturally enhances libido and hormonal balance.
      • Tribulus Terrestris: Supports sexual performance and androgen receptor function.
      • Zinc & Copper: Essential for testosterone production and prostate health.
      • Selenium: A key nutrient for thyroid and reproductive function.
      • Vitamin D & K2: Boosts hormone levels and overall metabolic health.
      • Creatine: Increases strength, endurance, and muscle mass.
      • Branched-Chain Amino Acids (BCAAs) & Essential Amino Acids (EAAs): Helps preserve muscle while fasting.
      • Carnitine (ALCAR): Enhances fat metabolism and energy levels.
      • L-Arginine / Citrulline: Increases nitric oxide for better blood flow and performance.
      • DIM (Diindolylmethane) & Calcium D-Glucarate: Helps balance estrogen and testosterone.
      • Bone & Joint Support (Collagen, Omega-3s, Glucosamine, Chondroitin, Serrapeptase): Keeps joints strong and resilient.
      • Unique Performance Hacks (CB-HD, Cordyceps, Caffeine + Yohimbine): Cutting-edge supplements for endurance and vitality.

    • Dave Asprey taking longevity supplements

      Longevity & Anti-Aging

      Dave Asprey has spent years refining his supplement stack to slow aging and support long-term health. His approach focuses on cellular function, reducing inflammation, and optimizing mitochondrial energy production. Instead of relying on a generic multivitamin, he selects individual compounds that provide specific benefits.

      • Nicotinamide Riboside (NR): Supports cellular NAD⁺ production, which plays a role in energy metabolism and longevity. Asprey initially endorsed NR as a way to boost NAD⁺ levels, a molecule essential for mitochondrial health. However, as more research emerged, he noted concerns about its efficacy and shifted his preference toward nicotinamide mononucleotide (NMN) as a more effective option for longevity support.
      • Fisetin: A polyphenol found in strawberries, fisetin is known for its ability to clear senescent (damaged) cells that contribute to aging and inflammation. Asprey calls it a “longevity substance” because of its senolytic properties, which help maintain cellular function. He includes fisetin in his anti-aging routine to promote healthier aging by reducing cellular debris and inflammation.
      • Collagen Protein: A key part of Asprey’s daily supplement stack, collagen provides amino acids that support skin elasticity, joint function, and gut health. He recommends at least 10 grams per day, often blending Bulletproof Collagen into his coffee or smoothies. Collagen is especially beneficial for maintaining healthy connective tissues, which tend to weaken with age.
      • Vitamin D3: Plays a critical role in immune function, bone health, and overall longevity. Asprey believes many people are deficient and takes 5,000 IU daily, significantly higher than the standard 400 IU found in most multivitamins. He highlights that adequate vitamin D levels are linked to reduced disease risk and better aging outcomes.
      • Vitamin K2: Works alongside vitamin D3 to regulate calcium absorption, ensuring it is directed to bones rather than arteries. Asprey includes both MK-4 and MK-7 forms of K2 in his Vitamin ADK supplement. He stresses that without K2, taking vitamin D alone can lead to calcium buildup in soft tissues, increasing the risk of calcification.
      • Vitamin A: Supports skin, vision, immune function, and cellular health. Asprey prefers the preformed version (retinyl palmitate) rather than beta-carotene, as some people cannot efficiently convert beta-carotene into active vitamin A. He typically takes 2,500 IU daily, often as part of his Vitamin ADK blend, since many people don’t consume enough organ meats, which are rich in vitamin A.
      • Vitamin C: Plays a major role in collagen production, immune support, and mitochondrial function. Asprey takes at least 500 mg daily, emphasizing that vitamin C isn’t just an antioxidant but also helps regulate gene expression and metabolism. He also gets additional vitamin C from nutrient-dense foods like citrus fruits and leafy greens.
      • Vitamin E (Tocopherols/Tocotrienols): Asprey prefers getting vitamin E from whole foods like nuts, seeds, and avocados rather than high-dose supplements. He warns that excessive amounts of isolated vitamin E may increase mortality risk. Instead of mega-dosing, he ensures he gets enough through diet or in a well-balanced multivitamin.
      • Zinc & Copper: Essential for immune function, brain health, and antioxidant balance, these two minerals must be taken together to prevent deficiencies. Asprey takes 15–30 mg of zinc with a small amount of copper, as zinc can block copper absorption. He warns against taking too much of either, as excessive levels can become pro-oxidant rather than beneficial.
      • Iodine: Supports thyroid function, metabolism, and hormone production. Asprey is a strong advocate of iodine supplementation, noting that many people are deficient due to modern diets. He takes 1,000 µg (1 mg) daily, often using iodine/iodide drops like Lugol’s solution to maintain optimal thyroid health.
      • Omega-3 Fish/Krill Oil: Provides EPA and DHA, two fatty acids essential for brain health, heart function, and inflammation control. Asprey prefers krill oil over fish oil due to its superior bioavailability and phospholipid structure, which makes it easier for cells to absorb. He aims for 1,000 mg or more of combined EPA/DHA per day, often splitting doses between morning and evening.
      • Glutathione: Known as the body’s master antioxidant, glutathione helps protect cells from oxidative stress and supports liver detoxification. Asprey takes liposomal glutathione or its precursor, N-acetyl-cysteine (NAC), which helps maintain glutathione levels. He often increases his intake when traveling or under stress to boost his body’s ability to detoxify.
      • PQQ (Pyrroloquinoline Quinone): Supports mitochondrial health and cognitive function. Asprey includes 10 mg of PQQ in his Unfair Advantage supplement, a formula designed to enhance energy production at the cellular level. PQQ is known to stimulate new mitochondria growth, which may have longevity benefits.
      • CoQ10: Works alongside PQQ to enhance mitochondrial energy production. Asprey takes at least 100 mg daily, often as ubiquinol, the more bioavailable form. He believes that supporting mitochondrial function is key to slowing aging, a topic he discusses extensively in his book Head Strong.
      • Polyphenols: Found in coffee, green tea, dark chocolate, and berries, polyphenols have strong antioxidant and anti-inflammatory properties. Asprey created Polyphenomenal, a supplement that provides a concentrated dose of polyphenols to support cellular health and longevity. He believes these compounds activate pathways that help the body resist aging.
      • Curcumin: The active ingredient in turmeric, curcumin has powerful anti-inflammatory and cognitive-supporting properties. Asprey takes a liposomal or black pepper-enhanced curcumin supplement to improve absorption. He acknowledges that while research on lifespan extension is mixed, curcumin still has significant health benefits.
      • Apigenin: A flavonoid found in parsley and chamomile, apigenin may help enhance NAD⁺ levels by inhibiting CD38, an enzyme that depletes NAD. Asprey prefers getting apigenin from whole foods rather than supplements due to absorption challenges. He sees it as a potential longevity booster when used alongside NMN.
      • Senolytics & Other Longevity Aids: Asprey has experimented with additional senolytics like quercetin (a flavonoid with anti-aging properties) and hydroxytyrosol (found in olive oil). He also advocates for advanced longevity therapies like hyperbaric oxygen, stem cell treatments, and peptides, although these fall outside the category of dietary supplements.

      Asprey avoids most standard multivitamins, believing they contain poorly formulated ingredients or incorrect dosages. Instead, his Dave Asprey supplement recommendations focus on high-quality, bioavailable nutrients that specifically support longevity and cellular function.

      Multivitamins contain too low doses… or the wrong combinations… Therefore, we recommend taking some essential vitamins and minerals separately.
      Dave Asprey

    • Closeup of cognitive enhancement supplements

      Cognitive Enhancement & Brain Function

      Dave Asprey has dedicated years to optimizing brain performance, experimenting with a mix of smart drugs, nootropics, and natural compounds. His approach focuses on improving focus, memory, and mental energy while minimizing cognitive fatigue. Many of his supplements are designed to support neurotransmitter balance, boost mitochondrial energy, and promote long-term brain health.

      • Smart Mode Nootropic: To simplify his brain supplement routine, Asprey formulated Bulletproof Smart Mode, a nootropic stack designed to support focus, memory, and mental energy. It contains Citicoline, Artichoke Leaf Extract, Rosemary, Theacrine, N-Acetyl L-Tyrosine, and vitamin B5. He credits this formula with replacing the dozens of individual supplements he once took, saying it helps him stay mentally sharp every day.
      • Racetams (Aniracetam & Phenylpiracetam): Asprey has used racetam nootropics for years. Aniracetam (650 mg once or twice daily) enhances memory, verbal fluency, and mental speed, while Phenylpiracetam (100 mg per dose, up to 3–4 times daily) provides an intense focus boost and increased physical energy. Since racetams may deplete choline, he often pairs them with citicoline or egg yolks to maintain balance.
      • Modafinil: A prescription wakefulness enhancer, modafinil was a core part of Asprey’s biohacking supplements during his Silicon Valley days. He took 100 mg in the morning to combat fatigue and improve productivity. While modafinil helped him power through long work sessions, he cautions against overuse, noting it is intended for treating narcolepsy and should be used responsibly.
      • Microdoses & Others: Asprey has experimented with microdoses of LSD and psilocybin for their potential effects on creativity and neuroplasticity. He has also tried low-dose nicotine (1 mg gum or lozenge) as a short-term focus booster. These aren’t daily habits but part of his past cognitive enhancement experiments.
      • Coffee & MCT (Bulletproof Coffee): Asprey’s Bulletproof Coffee is one of his most famous brain supplements. The mix of high-quality coffee, grass-fed butter, and MCT oil provides clean mental energy without crashes. The Brain Octane Oil in it supports ketone production, fueling the brain with a more stable energy source than glucose.
      • L-Tyrosine: This amino acid supports dopamine, epinephrine, and norepinephrine production, all essential for focus and motivation. Asprey takes 500–1,000 mg of L-tyrosine or its N-acetyl form in the morning to stay sharp, especially when under stress or lacking sleep. It is also included in his Smart Mode formula.
      • NeuroMaster (Coffee Fruit Extract): Asprey developed NeuroMaster, a supplement based on coffee fruit extract, which can increase brain-derived neurotrophic factor (BDNF) by up to 140%. BDNF is essential for learning, memory, and neuron growth. He describes this supplement as “miracle grow for your brain” and takes 200 mg in the morning for a cognitive boost.
      • Eye Armor (Carotenoids & Antioxidants): Asprey formulated Eye Armor to reduce eye strain and protect against oxidative stress. It contains lutein, zeaxanthin, and astaxanthin, which filter blue light and support retinal health. Since eye fatigue can impact mental performance, he takes this supplement daily to preserve vision and enhance brain function.
      • Bacopa Monnieri & Herbal Nootropics: Asprey has praised Bacopa Monnieri, an Ayurvedic herb known for improving memory and reducing anxiety. He has taken ~300 mg of Bacopa extract daily in cycles to support recall and mental clarity. Other herbal nootropics in his stack include Rosemary (found in Smart Mode) and Coleus Forskohlii, which may enhance alertness by increasing cAMP levels in the brain.

      Asprey’s brain supplement stack blends scientifically backed compounds with biohacker-driven experimentation. His Dave Asprey supplement recommendations emphasize sustained cognitive performance, neurotransmitter support, and mitochondrial energy production, making them a key part of his daily routine.

    • Closeup of energy supplements that Dave Asprey takes

      Energy & Metabolic Performance

      Dave Asprey believes that optimizing energy production starts at the cellular level. His supplement choices focus on enhancing mitochondrial function, stabilizing blood sugar, and supporting metabolism to maintain high energy levels throughout the day. By improving how the body produces and utilizes energy, he aims to stay mentally sharp and physically active without the crashes caused by stimulants.

      • Brain Octane Oil (C8 MCT): A staple in Asprey’s diet, Brain Octane Oil is a concentrated form of caprylic acid that converts rapidly into ketones, providing a quick energy boost. He adds it to coffee, smoothies, and meals to maintain stable energy levels and curb cravings. He notes that it raises blood ketones more efficiently than coconut oil, helping him stay in a fat-burning state.
      • Unfair Advantage (CoQ10 + PQQ): This liquid supplement supports mitochondrial function by combining Coenzyme Q10 and PQQ. CoQ10 enhances ATP production, while PQQ promotes mitochondrial growth. Asprey takes one to two ampules in the morning or before mentally demanding tasks to improve endurance and cellular energy.
      • KetoPrime (Oxaloacetate): A metabolic enhancer that supports mitochondrial efficiency. Asprey takes oxaloacetate in lozenge form, typically before workouts or in the morning, to help his body generate more energy. While he acknowledges that higher doses may be needed for maximum benefits, he still includes it in his stack for its potential to mimic calorie restriction effects.
      • Acetyl-L-Carnitine (ALCAR): This amino acid helps transport fatty acids into mitochondria, allowing the body to use fat for fuel. Asprey takes between 500 and 1,000 mg in the morning, especially when fasting or following a ketogenic diet. It also supports nerve function and cognitive clarity, making it a valuable addition to his supplement routine.
      • D-Ribose: A sugar molecule essential for ATP production. Asprey uses it to replenish cellular energy, particularly after workouts or intense mental exertion. He takes a few grams to aid muscle recovery and prevent fatigue, considering it a useful tool for maintaining steady energy levels.
      • Creatine: A well-researched supplement for muscle strength and brain function. Asprey takes 3–5 grams daily to support ATP regeneration, helping both physical and cognitive performance. He finds it beneficial for maintaining muscle mass, especially during fasting or periods of reduced calorie intake.
      • Thyroid & Metabolic Support: Asprey monitors his thyroid function closely, ensuring he gets enough iodine, selenium, and tyrosine to keep his metabolism running efficiently. While he has used prescription desiccated thyroid in the past, he mainly supports his thyroid naturally through supplements that promote hormone production.
      • Caffeine & Nootropic Stacks: Beyond his morning coffee, Asprey sometimes takes energy-enhancing nootropics, including Dynamine (theacrine) and Rhodiola rosea, which help with adrenal support. He previously developed an energy drink called Fatwater, designed to provide a boost without sugar crashes.
      • Blood Sugar Stabilizers: To maintain steady energy levels, Asprey includes supplements like chromium and berberine, which support insulin sensitivity. He also uses cinnamon extract and alpha-lipoic acid to regulate blood sugar, preventing energy dips after meals.

      Asprey’s approach to energy supplements focuses on sustained performance rather than temporary boosts. His supplement stack is designed to keep metabolism efficient, prevent crashes, and support long-term mitochondrial health, making his routine a key part of his biohacking philosophy.

    • Supplements Dave Asprey uses to improve gut health

      Gut Health & Digestion

      Dave Asprey believes that a healthy gut is the foundation of overall wellness. He focuses on optimizing digestion, improving nutrient absorption, and maintaining a balanced microbiome. His supplement routine is designed to support every stage of digestion, from breaking down food efficiently to ensuring beneficial bacteria thrive.

      • Probiotics: Asprey takes high-quality probiotics to maintain gut flora balance. He favors Omni-Biotic formulations, including Omni-Biotic Stress Release for gut-brain support, Omni-Biotic Hetox for liver detox, and Omni-Biotic Power for overall gut resilience. He typically takes probiotics on an empty stomach in the morning or before bed to enhance digestion, immunity, and mood.
      • Prebiotic Fiber: To feed beneficial gut bacteria, Asprey formulated InnerFuel Prebiotic, which contains acacia gum, larch arabinogalactan, and guar fiber. He mixes a scoop into his coffee or smoothie daily to promote gut lining health and short-chain fatty acid production, which helps reduce inflammation. He emphasizes that prebiotics have a longer-lasting effect on gut health than probiotics alone.
      • Betaine HCl: To aid digestion, Asprey takes 1–2 capsules of betaine HCl with pepsin at the start of larger meals. He found this particularly useful for improving stomach acid levels, which helps break down protein and absorb essential nutrients like B12 and iron. He credits this supplement with preventing bloating and indigestion, especially when eating heavier meals.
      • Digestive Enzymes: Asprey uses digestive enzymes to help break down proteins, fats, and carbohydrates. He has taken brands like NOW Super Enzymes and MassZymes to maximize nutrient absorption. When consuming harder-to-digest foods like steak, he pairs digestive enzymes with betaine HCl to support smoother digestion.
      • Activated Charcoal: As a defense against food toxins and bloating, Asprey regularly takes activated charcoal capsules, particularly when eating out. He uses 1,000 mg of coconut-shell activated charcoal to bind potential toxins and reduce digestive discomfort. While it won’t prevent alcohol’s cognitive effects, he finds it helpful in minimizing food-related reactions and inflammation.
      • Gut Healing Nutrients: Asprey supports gut lining health with collagen and L-glutamine. He highlights that collagen peptides help repair the intestinal lining, especially in cases of inflammation. He also includes bone broth, gelatin, marshmallow root, and aloe vera in his diet to soothe and strengthen gut tissue.
      • Anti-Candida and GI Cleanup: To combat gut imbalances, Asprey occasionally takes caprylic acid, berberine, oregano oil, or grapefruit seed extract. He also uses bentonite clay and activated charcoal to detoxify the gut when necessary. These supplements are part of his gut detox protocols aimed at keeping harmful microbes under control.
      • Homebiotic & Mold Control: Asprey takes an environmental approach to gut health by minimizing mold exposure in his home. He uses Homebiotic spray, a probiotic-based product designed to reduce mold growth, as he believes mold toxins can negatively impact digestion and immune function.

      Asprey’s gut health routine reflects his belief that digestion impacts everything from immunity to mental clarity. By combining probiotics, prebiotics, enzymes, and detoxifiers, he aims to maintain a strong gut microbiome and ensure optimal nutrient absorption.

      I usually take a capsule of betaine HCl with meals to increase my stomach acid for better digestion.
      Dave Asprey

    • Closeup of sleep supplements

      Sleep Enhancement & Recovery

      Dave Asprey views high-quality sleep as one of the most important factors for longevity and daily performance. He focuses on optimizing his body’s ability to relax, regulate hormones, and enter deep sleep stages efficiently. His supplement routine is designed to calm the nervous system, support melatonin production, and improve overall sleep quality without relying on heavy sedatives.

      • Magnesium (Various Forms): Asprey considers magnesium essential for both relaxation and overall health. He takes around 600–800 mg daily in different forms, such as glycinate, malate, and threonate. At night, he prefers magnesium glycinate or citrate to relax muscles and promote deeper sleep. In the morning, he takes other forms like malate or orotate for energy support. He often recommends Natural Calm (magnesium citrate) or Magnesium L-Threonate for their brain-boosting benefits.
      • “Sleep Mode” (Melatonin + L-Ornithine): To regulate his sleep-wake cycle without high doses of melatonin, Asprey formulated Sleep Mode, which contains 0.3 mg of melatonin, L-ornithine, and herbal extracts. He takes two softgels at bedtime, noting that this low-dose melatonin helps nudge his circadian rhythm without causing grogginess the next day. L-ornithine helps lower cortisol levels, making it easier to unwind before sleep.
      • Herbal Tranquilizers (Kava): Asprey occasionally drinks kava tea or takes kava extract in the evenings to relax. He describes kava as a strong herbal sedative that increases GABA activity in the brain, helping reduce stress and tension. He prefers Yogi Kava Stress Relief tea or kava extract capsules, sometimes pairing them with a teaspoon of Brain Octane Oil for better absorption.
      • Phenibut (GABA Analog): When struggling with extreme stress or jet lag, Asprey has used phenibut, a synthetic form of GABA that crosses the blood-brain barrier. He follows strict guidelines, taking only 250 mg no more than 1–2 times per week and cycling off completely for extended periods to avoid dependency. He warns that phenibut should never be mixed with alcohol due to its potent effects on GABA receptors.
      • 5-HTP: Asprey takes 5-HTP to support serotonin production, which converts into melatonin at night. He typically takes 50–100 mg in the evening to enhance mood and promote restful sleep. He also mentions that 5-HTP can be used throughout the day in small doses to help with stress resilience.
      • L-Theanine: Known for promoting relaxation without sedation, L-theanine is a key part of Asprey’s routine. He usually takes 200 mg in the daytime to smooth out caffeine’s effects but sometimes uses it in the evening if he feels wired. It helps lower stress while allowing for a calm, clear-headed state before sleep.
      • Glycine: Asprey sometimes takes 3 grams of glycine at night to improve sleep quality and regulate body temperature. He often gets glycine naturally from collagen, which he consumes before bed in drinks like hot chocolate or bone broth. This amino acid supports deeper sleep by relaxing the nervous system.
      • Truedark Glasses & Sleep Hygiene: While not a supplement, Asprey wears TrueDark red-lens glasses in the evening to block blue light and support natural melatonin production. He also optimizes his sleep environment by using a cooling mattress, blackout curtains, and temperature regulation tools like chiliPAD or Eight Sleep.
      • Miscellaneous Sleep Aids: Asprey occasionally experiments with tryptophan, phosphatidylserine (to lower nighttime cortisol), and herbal blends like valerian, chamomile, and lemon balm. He has also used CBD tinctures for relaxation but emphasizes the importance of sourcing high-quality, toxin-free products.

      Asprey’s sleep supplement stack reflects his philosophy of optimizing rest without relying on excessive doses or sedatives. By supporting neurotransmitter function, reducing stress hormones, and maintaining proper sleep hygiene, he aims to improve deep sleep quality and overall recovery efficiency.

      I take as many different forms as I can get. I’ve got eight different forms [of magnesium].
      Dave Asprey

    • Closeup of Dave Asprey's stress relief supplement

      Stress Resilience & Mood Support

      Dave Asprey prioritizes stress management and emotional balance as essential components of peak performance. His supplement regimen includes adaptogens, amino acids, and neurotransmitter precursors that help him stay focused, reduce cortisol levels, and maintain a positive mood. By supporting brain chemistry and nervous system regulation, these supplements contribute to his ability to handle pressure while staying mentally sharp.

      • Ashwagandha: This adaptogenic herb helps reduce cortisol levels and increase stress resilience. Asprey takes 500–1000 mg of a high-potency extract like KSM-66 or Sensoril in the morning to promote relaxation and prevent burnout. He considers ashwagandha a daily staple, especially during intense work periods or travel.
      • L-Theanine: A natural amino acid found in tea, L-theanine helps create a sense of calm without sedation. Asprey takes 200 mg in the morning with his coffee to smooth out caffeine’s stimulating effects. On stressful days, he may take an additional 200 mg in the afternoon to stay relaxed and improve focus.
      • Omega-3 (EPA/DHA): Omega-3 fatty acids from krill oil play a role in brain function and mood regulation. Asprey takes 1–2 grams daily, ensuring a higher EPA-to-DHA ratio for its mood-supporting effects. He finds that adequate omega-3 intake helps keep his mind clear and his mood stable.
      • 5-HTP: This serotonin precursor helps support emotional well-being and relaxation. Asprey recommends 50 mg taken multiple times per day, up to six times daily, to maintain balanced serotonin levels. He particularly relies on 5-HTP during winter months or when adjusting to new time zones.
      • Mucuna Pruriens (Velvet Bean): A natural source of L-DOPA, mucuna pruriens supports dopamine production, which influences motivation and mood. Asprey takes 100–200 mg of mucuna extract to maintain optimal dopamine levels, especially after periods of prolonged stress.
      • Magnesium: Beyond its sleep benefits, magnesium is critical for mood regulation and stress reduction. Asprey supplements with 400–600 mg daily in various forms, ensuring he gets enough to support serotonin production and nervous system function.
      • Adaptogenic Herbs: Asprey includes additional adaptogens in his routine for their stress-protective effects:
        • Astragalus: He takes 500 mg to support immune function and protect mitochondria from stress-related damage.
        • He Shou Wu (Fo-Ti): Occasionally used for its brain and liver benefits, Asprey takes 560 mg of this traditional Chinese herb to maintain cognitive resilience.
        • Gynostemma (Jiaogulan): This herb may enhance alpha brain wave activity, promoting a meditative state. Asprey takes 250 mg as a tea or capsule with a fat source for better absorption.
      • Kava: Asprey uses kava extract as a natural anxiolytic, comparing its effects to pharmaceutical anti-anxiety medications without sedation. He drinks kava tea or takes a capsule in the morning or before stressful events to promote relaxation while maintaining mental clarity.
      • “Happy” Brain Chemicals: To support neurotransmitter production, Asprey occasionally supplements with DL-Phenylalanine or L-Phenylalanine for dopamine and endorphin production. He also takes methylated forms of vitamin B6 and B12 to aid neurotransmitter synthesis.
      • Mood Super-nutrients: Asprey has experimented with additional nutrients like inositol (vitamin B8) for anxiety and lithium orotate (5 mg) for mood stabilization. While not daily essentials, he considers them useful tools for specific situations.
      • Social and Environmental Factors: Beyond supplements, Asprey emphasizes meditation, controlled breathing, and gratitude practices to enhance resilience. He also uses a soundproof relaxation space at home to further reduce stress levels.

      Asprey’s supplement stack for stress and mood is designed to keep cortisol levels in check, optimize neurotransmitters, and promote emotional stability. By combining adaptogens, targeted nutrients, and mindfulness practices, he ensures that stress doesn’t interfere with performance or overall well-being.

    • Dave Asprey holding sexual health supplements

      Hormones, Fitness & Sexual Health

      Dave Asprey takes a proactive approach to maintaining hormonal balance, physical performance, and sexual health. His supplement regimen includes natural compounds that support testosterone levels, muscle preservation, and overall vitality. By combining amino acids, adaptogens, and targeted nutrients, he aims to optimize energy, endurance, and long-term hormonal function.

      • Maca Root: Asprey uses gelatinized maca powder, taking 3–5 grams daily for its libido-enhancing and hormone-supporting properties. He adds it to smoothies or coffee, citing its benefits for both men and women. He emphasizes the importance of high-quality sourcing to avoid contamination with mold.
      • Tribulus Terrestris: Known for its potential to enhance libido and circulation, Tribulus terrestris is part of Asprey’s routine when needed. He takes 1,000 mg of Tribulus extract, typically in the morning or before sexual activity. While it doesn’t directly raise testosterone, it may support androgen receptor function.
      • Zinc & Other Male Health Nutrients: Asprey ensures proper testosterone support with 15–30 mg of zinc, balancing it with copper to avoid deficiencies. He also includes selenium, either through Brazil nuts or a 200 mcg supplement, to aid thyroid and reproductive health.
      • Vitamin D & K2: Asprey takes 5,000 IU of vitamin D3 daily, which plays a critical role in testosterone production and metabolic health. He pairs it with vitamin K2 in his ADK supplement to ensure proper calcium utilization.
      • Creatine & Aminos for Muscle: To maintain muscle strength, Asprey supplements with creatine monohydrate. He also includes branched-chain amino acids (BCAAs) or essential amino acids (EAAs) around workouts while ensuring he doesn’t overconsume them to preserve autophagy benefits during fasting.
      • Carnitine & L-Arginine: Acetyl-L-carnitine (ALCAR) aids fat metabolism and energy production, while also supporting sperm motility. Asprey may also use L-arginine or citrulline for their nitric oxide-boosting effects, which enhance circulation and performance.
      • Hormone Replacement Adjuncts: While Asprey has used testosterone replacement therapy (TRT), he also takes supplements like DIM (Diindolylmethane) and calcium D-glucarate to regulate estrogen metabolism. He includes cruciferous vegetables in his diet to further support hormonal balance.
      • Bone & Joint Support: Asprey maintains joint health with collagen and omega-3s, which help reduce inflammation. He may also use glucosamine and chondroitin for cartilage support, along with systemic enzymes like serrapeptase to aid recovery.
      • Unique Performance Hacks: Asprey has experimented with various performance enhancers, including CB-HD (a cannabinoid) for pre-workout, Cordyceps mushroom for endurance, and caffeine with yohimbine for fasted cardio. He continuously evaluates new supplements while sticking to core strategies that support long-term vitality.

      Asprey’s supplement stack for hormones, fitness, and sexual health focuses on maintaining youthful energy, optimizing physical performance, and ensuring long-term well-being. By using natural compounds and essential nutrients, he supports his body’s ability to stay strong, resilient, and hormonally balanced.

      You get the right supplements in the right [body], magic happens.
      Dave Asprey

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Mike Mentzer’s Diet Plan

What He Ate to Build a Champion Physique

Mike Mentzer believed that diet played a key role in building strength and muscle. He focused on a balanced intake of protein, fats, and carbohydrates to support muscle growth and recovery. Depending on his training goals, he adjusted his food intake, following a bulking diet to gain mass and a cutting diet to maintain definition. His philosophy emphasized quality nutrition over extreme restrictions, ensuring steady progress in his workouts. This article will go over Mike Mentzer’s diet plan, including his daily eating habits and how his workout and diet worked together for peak performance.

Optimized For:

  • Diet
  • Nutrition
  • Performance
  • Strength
  • Published: March 14, 2025
  • Last Updated: May 2, 2025
    • Mike Mentzer discussing his diet philosophy

      Mike Mentzer Diet Philosophy

      He approached nutrition with a simple yet effective mindset. While his high-intensity training demanded structure and discipline, his diet plan was more relaxed. He prioritized fueling his body rather than obsessing over every detail.

      Instead of following rigid meal plans, he focused on consuming enough calories to support muscle growth. His philosophy emphasized the importance of balanced nutrition but without overcomplicating things.

      • Four essential food groups: He believed in getting daily nutrition from cereals and grains, fruits and vegetables, meat, fish, poultry, and dairy products. He followed a well-rounded diet rather than eliminating food groups.
      • Macronutrient balance: His recommended ratio was 60% carbohydrates, 25% protein, and 15% fat. This approach provided ample energy for intense training sessions.
      • High-carb focus: He maintained a high-carbohydrate intake to fuel his workouts and support muscle recovery. Unlike modern diets that emphasize low-carb strategies, he believed carbs were necessary for strength and endurance.
      • Calorie intake over macros: While he acknowledged the importance of macronutrients, he placed greater emphasis on hitting overall calorie goals rather than tracking every gram of protein, carbs, or fat.
      • Flexible eating habits: Despite his strict approach to training, his diet plan wasn’t overly rigid. He didn’t overanalyze meals but ensured they provided enough energy.
      • Keeping a food diary: He encouraged beginners to track their food intake to fine-tune their diet for muscle growth. Writing down meals helped ensure enough nutrients and calories were consumed.
      • Bulking philosophy: Unlike modern approaches that prioritize lean bulking, he advised beginners to accept some fat gain to build muscle efficiently.

      The Mike Mentzer diet philosophy is all about simplicity and effectiveness. He believed in eating enough to sustain heavy training without overcomplicating meal planning.

    • Mike Mentzer eating different foods to improve his diet

      Foods To Target In The Mike Mentzer Diet

      Mike Mentzer believed that a diet should be sustainable rather than overly restrictive. He saw no point in cutting out foods entirely, as long as they fit into his overall calorie and nutrition goals. While many bodybuilders avoided treats, he had no problem eating ice cream if it aligned with his intake.

      When cutting, he kept his calories under 2,000 per day but didn’t follow a rigid plan. Given his intense training routine, even a relaxed diet structure worked in his favor. While processed and fried foods weren’t ideal, he didn’t completely eliminate them, especially when bulking.

      • Lean meats: Beef and lamb were key protein sources, providing the necessary fuel for muscle growth and recovery.
      • Fish and seafood: Options like salmon, tuna, and shrimp were included for their protein content and beneficial fats.
      • Eggs: A staple in Mike Mentzer’s diet plan, eggs provided protein and healthy fats to support muscle repair.
      • Poultry: Chicken and turkey were reliable sources of lean protein that fit well into both bulking and cutting diets.
      • Nut butters: Peanut butter and almond butter were easy ways to add healthy fats and extra calories when needed.
      • Dairy products: Milk, yogurt, and cheese contributed to his diet by supplying protein, calcium, and essential fats.
      • Fresh produce: Fruits like apples, oranges, and bananas, along with leafy greens and root vegetables, ensured a good intake of vitamins and minerals.
      • Whole grains: Bread, pasta, and oats helped maintain high energy levels, especially important for his demanding workouts.
      • Healthy fats: Butter and olive oil provided necessary fats to support overall energy balance and recovery.

      He didn’t believe in overcomplicating nutrition or depriving himself of foods he enjoyed. His approach focused on meeting calorie needs, balancing macronutrients, and allowing flexibility while still prioritizing high-quality whole foods.

    • Mike Mentzer eating his breakfast

      Breakfast

      Mike Mentzer kept his breakfast simple, focusing on foods that provided sustained energy without unnecessary restrictions. While many bodybuilders followed high-protein morning meals, his approach leaned towards a balanced mix of carbohydrates, fats, and fiber.

      His breakfast choices reflected his belief that nutrition should support training while being easy to maintain. During competitions, he didn’t stray from routine, sticking to a straightforward yet satisfying meal that helped fuel his workouts.

      • Bran muffins with butter: A source of fiber and slow-digesting carbohydrates, providing lasting energy for training sessions.
      • Seven-grain toast: A nutrient-dense option that contributed to his overall carbohydrate intake for the day.
      • Figs: A natural source of sugar, fiber, and essential minerals, giving him a quick energy boost in the morning.
      • Coffee: He drank two to three cups, using caffeine to increase alertness and maintain focus throughout the day. If you don’t like coffee, you can opt for AG1 as an alternative for your morning drink.

      His diet plan was never about unnecessary complications.  He ensured his nutrition supported both his training and overall well-being by keeping his diet routine simple.

    • Mike Mentzer holding a post workout drink

      Post Workout Meal

      Mike Mentzer understood the importance of replenishing nutrients after a demanding workout. His post-workout meal was designed to help with muscle recovery while keeping things simple and effective.

      He didn’t complicate his nutrition but made sure to consume a combination of protein and carbohydrates to refuel his body. During his competition days, his focus remained on whole foods that supported strength and endurance without unnecessary restrictions.

      • Milk and egg protein drink: A protein-rich combination that provided essential amino acids for muscle repair and growth.
      • Fresh fruit: Options like pineapple and grapes were his go-to choices, offering natural sugars to restore glycogen levels and aid recovery.

      Mike Mentzer’s diet routine focused on getting the right nutrients without overcomplicating meals. His post-workout routine followed the same principle—energize the body with high-quality protein and carbohydrates to ensure optimal recovery and performance.

    • Mike Mentzer eating fruits in the afternoon

      Afternoon Meal

      Mike Mentzer believed that eating should be practical and stress-free, even for a competitive bodybuilder. Instead of following overly structured meal plans, he focused on foods that kept him feeling satisfied and ready for his next training session.

      • Baked potato: A slow-digesting carbohydrate that helped sustain energy levels and aided muscle recovery.
      • Fresh fruit: He often chose apples, grapes, or oranges, which provided natural sugars, fiber, and essential vitamins.

      Rather than obsessing over every detail of his diet, he focused on making smart choices that kept him performing at his best.

    • Mike Mentzer having dinner

      Dinner

      Mike Mentzer’s approach to dinner followed the same philosophy as the rest of his diet—balanced and practical. While many bodybuilders at the time stuck to strict meal plans, he allowed himself some flexibility, occasionally indulging while still maintaining a structured eating routine.

      • Chicken breasts: A lean protein source that supported muscle recovery and helped meet his daily protein intake.
      • Salad: A mix of fresh vegetables provided fiber, vitamins, and minerals to complement his meal.
      • Corn on the cob: A natural carbohydrate source that contributed to his overall energy levels and digestion.
      • Ice cream (occasionally): Unlike many bodybuilders, he didn’t completely avoid desserts, enjoying treats in moderation.

      He believed in consistency over extreme dieting. His dinner choices reflected this mindset, giving him the nutrients needed to sustain his training while allowing room for occasional indulgences.

    • Mike Mentzer with supplement pills on the table

      Supplements

      Mike Mentzer came from an era where steroid use was common among competitive bodybuilders, and he never shied away from discussing it openly. He educated people on the effects and risks while also addressing common misconceptions.

      While steroids played a role in his approach, he didn’t rely on them alone. He used supplements to support his diet, especially during periods of reduced calorie intake.

      • Multivitamin and mineral supplement: He took these to prevent nutrient deficiencies, especially when cutting calories. A well-rounded multivitamin helped him maintain energy levels, immune function, and overall health during intense training.
      • Milk and egg protein powder: A convenient way to increase protein intake, helping with muscle repair and growth. This combination provided essential amino acids that supported muscle recovery and prevented muscle breakdown.
      • Creatine: Used to enhance strength, endurance, and recovery, making it a valuable addition to his training routine. Creatine helped improve high-intensity performance and supported muscle hydration, which was crucial for heavy lifting.

      For those looking to optimize their diet without steroids, there are several effective supplements that can support muscle growth and overall health:

      • Whey protein: A high-quality protein source that aids in muscle recovery after workouts. It provides fast-digesting amino acids, making it an excellent option for post-workout nutrition to promote muscle repair and growth.
      • Omega-3 fatty acids: Supports joint health, reduces inflammation, and promotes heart health. Found in fish oil or algae-based supplements, omega-3s also help improve cognitive function and overall recovery.
      • Vitamin D: Essential for bone strength, immune function, and overall well-being. Many people don’t get enough sunlight exposure, making supplementation necessary to maintain proper hormone balance and muscle function.
      • Magnesium: Helps with muscle relaxation, recovery, and better sleep quality. It plays a key role in energy production and can reduce muscle cramps and soreness after intense training.
      • Electrolytes: Crucial for hydration, muscle function, and preventing cramps during intense training. They replenish sodium, potassium, and other minerals lost through sweat, ensuring optimal performance and endurance.
      • NMN (Nicotinamide Mononucleotide): Supports cellular energy production and longevity by boosting NAD+ levels. This supplement may help improve metabolism, enhance recovery, and reduce oxidative stress, making it beneficial for athletes and those engaged in intense training.

      While steroids were part of his routine, he also relied on key nutrients to support his training and diet. For those following the Mike Mentzer diet plan today, focusing on quality supplements can be an effective way to maintain performance and recovery.

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Joe Rogan’s Workout Plan

What He Does to Stay in Top Form

Joe Rogan follows a disciplined workout routine that keeps him strong, agile, and ready for high-intensity training. His fitness approach includes kettlebell workouts, bodyweight exercises, and strength training to build power and endurance. He also incorporates cold plunges before workouts, mobility drills, and recovery techniques to stay in peak condition. Whether he’s doing a full-body workout, focusing on jaw and neck exercises, or lifting dumbbells, his routine is designed for long-term health and performance. This article will go over Joe Rogan’s workout routine, including his daily training habits and the methods he uses to stay fit.

Optimized For:

  • Endurance
  • Fitness
  • Performance
  • Workout
  • Published: March 13, 2025
  • Last Updated: May 2, 2025
    • Joe Rogan discussing his workout philosophy

      Joe Rogan’s Workout Philosophy

      Joe Rogan believes that fitness is a commitment, not a choice. He treats his workouts like a responsibility, ensuring that training is a non-negotiable part of his routine.

      Instead of relying on motivation, he follows a structured plan that keeps him on track every week. His approach is all about consistency, balance, and pushing himself to improve in multiple areas of fitness.

      • Strict weekly schedule: Every Sunday, Rogan plans his workouts for the upcoming week, setting clear goals for different training modalities.
      • Accountability first: He holds himself to his schedule, ensuring that every workout gets done unless he’s injured or sick.
      • Discipline over motivation: He doesn’t rely on feeling inspired to train—his routine ensures the work gets done.
      • Training with purpose: His workouts cover a mix of strength training, endurance work, mobility drills, and functional movements.

      For Joe Rogan, fitness isn’t about short-term goals—it’s a lifelong practice. His disciplined approach keeps him in peak shape, proving that consistency and structure are the real secrets to long-term health and performance.

      I schedule my workouts every Sunday… I say ‘I have to do yoga two times this week and I have to lift weights three times this week and I have to run twice this week.’ And however I fit that in, I fit that in. But I owe those things… I have to get those things in.
      Joe Rogan

    • Joe Rogan making his weekly workout plan

      Weekly Workout Breakdown

      Joe Rogan follows a structured yet flexible workout plan designed to keep him active every day while avoiding burnout. His routine balances weightlifting, cardio, yoga, and martial arts, ensuring he builds strength, endurance, and mobility.

      He doesn’t train at maximum intensity every day—some sessions focus on movement, technique, or recovery. Working out for him isn’t just about pushing limits; it’s about maintaining long-term fitness through consistency and proper recovery.

      • Weightlifting sessions: He lifts weights about three times a week, focusing on building overall strength and muscle endurance.
      • Cardio and conditioning: Two days a week, he prioritizes running, rowing, or high-intensity training to improve stamina and cardiovascular health.
      • Yoga for mobility: He fits in two yoga sessions per week to enhance flexibility and prevent injuries.
      • Martial arts practice: Whenever possible, he trains in Brazilian jiu-jitsu or kickboxing, sharpening his technique and staying in top fighting shape.
      • Balanced workout schedule: A typical week might include weight training on Monday, Wednesday, and Friday, cardio on Tuesday and Thursday, and yoga on other days.
      • Managing recovery: He listens to his body, adjusting intensity levels and taking rest days when needed to avoid overtraining.
      • Prioritizing sleep: He makes sure to get at least eight hours of sleep each night to support muscle recovery and overall performance.

      The Joe Rogan workout plan isn’t just about physical strength—it’s about staying consistent while giving his body the time it needs to recover. By balancing different types of training and getting enough rest, he maintains peak performance without burning out.

      90% of success is just showing up… You’re not going to feel perfect every day. There’s gotta be those days you push through.
      Joe Rogan

    • Joe Rogan following the Pavel Tsatsouline protocol

      Pavel Tsatsouline Protocol

      Joe Rogan follows a training philosophy built on consistency rather than extreme intensity. He believes the body gets stronger through frequent effort, not by pushing to failure in every session.

      Inspired by Pavel Tsatsouline’s greasing the groove method, he trains at a manageable intensity almost every day, focusing on steady progress rather than exhaustion. His goal is to build long-term strength without unnecessary soreness or extended recovery times.

      • Frequent training over exhaustion: He trains daily but never to complete failure, allowing his body to recover while staying active.
      • Greasing the groove: He follows Tsatsouline’s principle of doing moderate reps consistently instead of maxing out in a single session.
      • Real-world strength approach: He compares his method to how physical laborers develop strength—not through occasional intense workouts but through daily effort.
      • Balanced intensity: Rather than one grueling workout followed by long recovery, he spreads out his training to avoid unnecessary fatigue.
      • Long-term consistency: He trains even on days when he doesn’t feel like it, knowing habit and discipline matter more than motivation.

      His commitment to this method keeps him in peak shape well into his 50s. He maintains strength and endurance without overtraining or risking injury by prioritizing consistency and functional movement.

      I follow the Pavel Tsatsouline protocol… If I can do 10 reps of something, I never do 10. I do five… I don’t go to failure. I think you’re best off doing less repetitions but more often.
      Joe Rogan

    • Joe Rogan starting his weight training routine

      Weight Training Routine

      His weight training is built around strength, functionality, and consistency. He doesn’t train like a bodybuilder chasing muscle definition—his focus is on full-body strength and athleticism.

      Using a mix of kettlebells, barbells, and unconventional tools like maces and clubs, he ensures his workouts develop power, endurance, and grip strength. He follows a structured routine, lifting three times a week while balancing volume and recovery to avoid burnout.

      • Weight training frequency: He lifts weights about three times per week, maintaining a structured yet manageable routine.
      • Functional strength approach: His workouts focus on compound movements rather than isolated muscle work, mimicking real-world strength needs.
      • Joe Rogan kettlebell workout: Kettlebells play a key role in his strength routine, improving grip, endurance, and explosive power.
      • Mix of equipment: In addition to kettlebells, he trains with maces, clubs, barbells, and bodyweight exercises to develop total-body strength.
      • Pyramiding sets: He increases weight as reps decrease, following a pattern like 15-12-10-8 reps while maintaining form and control.
      • Moderate rep ranges: He typically keeps reps between 5-10 for heavy lifts, leaving a few reps in reserve to avoid overtraining.
      • Avoiding extreme soreness: Rather than pushing to complete exhaustion, he trains with intensity but stops short of failure on most sets.
      • Burnout sets when needed: Occasionally, he’ll push certain accessory movements like leg extensions or cable pulls to failure at the end of a workout.

      Joe Rogan’s approach to weight training is all about longevity. He stays strong, functional, and injury-free while maintaining a high training frequency by prioritizing consistency over extreme intensity.

      There’s no reason in nature why you would go to failure… You do [hard work] consistently and you get stronger.
      Joe Rogan

    • Joe Rogan ready for martial arts practice

      Martial Arts Training

      Joe Rogan has been practicing martial arts since his teenage years, and it remains a central part of his workout routine. While many focus solely on weightlifting or cardio, he believes in the benefits of combat training for both fitness and mental sharpness. He has an extensive background in multiple disciplines, including Brazilian Jiu-Jitsu, kickboxing, Muay Thai, and Taekwondo.

      Though he no longer competes, he continues to train regularly, integrating martial arts sessions into his already demanding schedule. These sessions challenge his endurance, build explosive power, and provide a full-body workout that traditional weight training alone can’t replicate.

      • Early martial arts background: He started training at 14, mastering karate and Taekwondo. He went on to become a four-time state champion and won the U.S. Open Taekwondo Championship at 19.
      • Brazilian Jiu-Jitsu expertise: He holds black belts in both gi and no-gi Brazilian Jiu-Jitsu, continuing to train and refine his grappling skills.
      • Kickboxing and Muay Thai training: While he’s retired from competition, he still practices striking regularly, mixing in kickboxing drills and heavy bag work.
      • Balancing martial arts with other workouts: He works in jiu-jitsu and striking sessions whenever possible, often training in the evening after weightlifting or cardio earlier in the day.
      • Full-body conditioning: Sparring, rolling, and pad work provide intense workouts that challenge strength, endurance, and agility.
      • Explosive striking drills: He’s known for his powerful spinning back kick, which he continues to drill to maintain explosive power.
      • Flexible training schedule: Unlike his structured lifts and cardio sessions, his martial arts training is more fluid, fitting around his work commitments.

      His martial arts training isn’t just about staying in shape—it’s a lifelong passion that keeps him physically and mentally sharp.

      I truly believe that martial arts are a high form of physical culture. It’s effective and it’s honest – if you’re doing it wrong, you’ll know. It keeps you humble and hungry to improve.
      Joe Rogan

    • Joe Rogan running outdoors

      Cardio Workout

      Joe Rogan believes that cardio should be more than just a repetitive gym routine. Instead of spending hours on a treadmill, he prefers engaging, high-intensity activities that challenge his endurance while keeping him mentally engaged.

      • Trail running with resistance: He often runs uphill trails, like those at Runyon Canyon, wearing a weighted vest to build endurance and leg strength.
      • Outdoor over indoor: He prefers running in nature instead of spending time on a treadmill, enjoying the challenge of uneven terrain.
      • Steep incline treadmill walks: When he does train indoors, he uses a treadmill set at a steep incline to mimic uphill hiking with resistance.
      • Sprint intervals: Rogan pushes himself with high-intensity sprint intervals on an air bike, alternating between 20 seconds of all-out effort and short recovery periods.
      • Alternative cardio options: For those looking to improve their workout routine, high-quality treadmills, ellipticals, and stationary bikes can provide effective indoor conditioning.

      For Rogan, cardio isn’t just about burning calories—it’s about building real-world endurance and strength. His combination of outdoor runs, interval training, and incline walks helps him stay in peak condition without the boredom of traditional cardio routines.

      One of the things I did quite a bit is a 30% incline on a high-quality treadmill, and I put on a weight vest.
      Joe Rogan

    • Joe Rogan with his workout supplements

      Supplements to Improve His Workouts

      Joe Rogan takes his nutrition seriously, and supplements play a key role in filling any nutritional gaps and optimizing his performance. He sees them as an added boost to his already well-structured diet, helping with energy, recovery, and overall health. From daily vitamins to pre-workout enhancers, his supplement stack is extensive, covering everything from brain function to joint support.

      • Multivitamin: Rogan takes a daily multivitamin to ensure he gets all essential vitamins and minerals, covering any gaps in his whole-food diet.
      • Vitamin D: He supplements with a high dose of vitamin D3, emphasizing its importance for immune health, bone strength, and hormone regulation.
      • AG1: Every morning, he drinks a serving of AG1, a greens powder packed with vitamins, minerals, probiotics, and adaptogens to support overall health.
      • Probiotics: Gut health is a priority, so he takes probiotics daily, either in capsule form or through fermented foods like kombucha.
      • Omega-3 fatty acids: Rogan uses high-quality fish oil to support brain function, heart health, and joint recovery while reducing inflammation from intense training.
      • Creatine monohydrate: A staple in his routine, creatine helps with muscle performance, recovery, and strength gains. He considers it a must-have for anyone who lifts.
      • Protein shakes: While he prefers whole foods, he occasionally supplements with grass-fed whey protein or plant-based blends for post-workout muscle recovery.
      • Electrolytes: When sweating heavily from training or sauna sessions, he replenishes sodium, magnesium, and potassium to maintain hydration and muscle function.
      • Vitamin B12: Although he eats plenty of meat, he takes additional B12 to support energy levels and metabolism.
      • Onnit Shroom Tech Sport: This pre-workout supplement is designed to improve oxygen use and endurance, helping Rogan push through tough training sessions.
      • MCT oil: He adds MCT oil to his coffee for quick energy, particularly useful on a ketogenic diet, where it acts as a fast-absorbing fuel source.
      • Joint support supplements: With years of weightlifting and jiu-jitsu wear and tear, he takes glucosamine and chondroitin to maintain healthy joints.
      • Spirulina & chlorella: These nutrient-dense algae supplements provide additional micronutrients and antioxidants to aid recovery and general health.
      • Alpha BRAIN: One of Rogan’s most well-known supplements, this nootropic helps with memory, focus, and mental clarity. He takes it before podcasts, workouts, or UFC commentary.

      Rogan’s supplement routine is carefully designed to support his demanding workouts, mental performance, and long-term health. By combining key nutrients with a balanced diet and disciplined training, he ensures his body gets everything it needs to perform at the highest level.

      You can also find more about his supplementation routine by checking out the complete Joe Rogan supplement list.

      I take vitamin supplements every day. I take multivitamins, I take probiotics, I take vitamin B12 and D… I do everything that I can to put my body and my brain in a good place, so I’m keeping my engine smooth.
      Joe Rogan

    • Joe Rogan starting his HIIT routine

      High-Intensity Interval Training (HIIT)

      Joe Rogan focuses on high-intensity interval training (HIIT) in his routine to maximize endurance and conditioning in a short amount of time. He prefers workouts that mimic the bursts of effort required in martial arts, pushing himself with sprints, heavy bag work, and explosive exercises.

      He also believes in the mental benefits of intense training—defeating the urge to quit during a hard session gives him confidence and self-discipline that carries over into the rest of his day.

      • Sprint intervals on the bike: He uses his Rogue Echo Bike for short bursts of max effort, typically sprinting for 20 seconds, resting for 10, and repeating for multiple rounds.
      • Kickboxing for cardio: He does fast-paced striking sessions with pads or a heavy bag, developing both endurance and explosive power.
      • Treadmill incline walks: When training indoors, he sometimes opts for steep incline walks to simulate uphill running and build leg endurance.
      • Mixing HIIT with steady-state cardio: While he prefers high-intensity work, he balances it with longer runs or low-impact cardio to build overall stamina.
      • Mental toughness through effort: He values HIIT for more than just fitness—it strengthens his mindset by forcing him to push through discomfort.

      Rogan’s HIIT sessions are fast, intense, and effective, keeping him in peak shape without spending hours on traditional cardio. He maintains a high level of athleticism while keeping workouts mentally engaging.

      I have to treat it like I’m a professional athlete – even though I’m not fighting, I’m not competing, I treat my body like I am. Because life is easier when you’re in shape. Everything is better.
      Joe Rogan

    • Joe Rogan standing in his home gym

      Joe Rogan’s Home Gym Equipment

      Joe Rogan’s home gym is designed for variety, allowing him to switch between different training styles while staying consistent with his workouts. He believes that mixing up cardio, strength training, and conditioning keeps fitness engaging and prevents plateaus.

      His gym is packed with equipment that supports his high-intensity training style while giving him the flexibility to adjust based on how he feels each day.

      • VersaClimber for full-body cardio: He frequently uses the VersaClimber, a vertical climbing simulator that provides a tough, zero-impact workout.
      • Concept2 rowing machine: He enjoys rowing workouts on this machine, using it for both endurance and high-intensity training.
      • Assault AirRunner treadmill: This self-powered manual treadmill allows him to do sprint work or steady-state runs when he can’t get outside.
      • Rogue Echo Bike: Rogan’s favorite cardio machine, the Echo Bike, is a fan resistance bike he uses for brutal sprint intervals.
      • Joe Rogan home workout setup: His gym is built to allow him to train in multiple ways, whether it’s high-intensity circuits, strength sessions, or mobility work.
      • Cardio variety for engagement: Some weeks he’ll do trail runs, other weeks he’ll bike or perform metcon-style circuits—he listens to his body and adapts his workouts accordingly.
      • Whoop fitness tracker: Rogan has mentioned using the Whoop strap to track his recovery, strain, and sleep quality. This wearable device provides real-time data on heart rate variability, sleep cycles, and workout intensity, helping him fine-tune his training and recovery.

      Rogan’s gym isn’t just about having high-quality equipment—it’s about versatility. With machines for endurance, strength, and conditioning, he can tailor his workouts to fit his goals without stepping into a commercial gym.

    • Joe Rogan focusing on yoga

      Yoga

      While many associate Joe Rogan with weightlifting and martial arts, yoga is a key part of his routine. He sees it as more than just stretching—it’s an essential practice for maintaining flexibility, preventing injuries, and improving mental clarity.

      • Regular yoga practice: He aims to do yoga at least twice a week, often attending hot yoga sessions for deeper stretching and detoxification.
      • Improves flexibility and mobility: Yoga helps him stay limber, preventing stiffness in his hips, back, and shoulders from weightlifting and martial arts.
      • Supports recovery: After intense training sessions, yoga aids in muscle relaxation and reduces the risk of injuries.
      • Enhances breathing and focus: He credits yoga with improving his endurance and mental clarity, which benefits his cardio workouts and martial arts training.
      • Stress relief and mental calm: Rogan treats yoga as a form of moving meditation, helping to clear his mind and reduce tension.
      • Practical benefits for strength training: The increased range of motion from yoga improves his weightlifting form and striking technique in kickboxing.
      • Encourages longevity in fitness: He frequently recommends yoga to MMA fighters and strength athletes, emphasizing its role in long-term performance and injury prevention.

      Rogan doesn’t see yoga as optional—it’s a necessary part of his training. The combination of flexibility, recovery, and mental clarity keeps him performing at his best. He often encourages others, especially athletes and fighters, to embrace yoga, not just for mobility but for longevity.

      90 minutes of hot yoga does more than work out my body, it purges my mind of stupid thoughts… When I do it on a regular basis my body is much more limber and I feel much less tension in my back.
      Joe Rogan

    • Joe Rogan starting his recovery routine

      Recovery and Rest

      Joe Rogan treats recovery as an essential part of his fitness regimen, knowing that proper rest allows his body to rebuild and stay strong. With his intense schedule of weightlifting, martial arts, and cardio, he prioritizes methods that help him recover faster and prevent injuries.

      From traditional techniques like quality sleep and stretching to advanced therapies such as cryotherapy and sensory deprivation, Rogan uses multiple strategies to keep himself in peak condition.

      • Rest days: While he trains almost every day, not every session is high-intensity. He listens to his body, taking lighter days when needed. If he feels run down, he’ll replace a workout with yoga, stretching, or mobility work instead of pushing through fatigue.
      • Quality sleep: He ensures he gets around eight hours of sleep every night, even if it means adjusting his schedule. He frequently talks about the importance of sleep for muscle recovery, cognitive function, and overall well-being.
      • Sauna sessions: He regularly uses a traditional sauna, sitting in 180–190°F heat for 15–20 minutes, about four times a week. He combines this with meditation, breathwork, or audiobooks, making it both a physical and mental recovery tool.
      • Cold plunges: After intense workouts or sauna sessions, he immerses himself in a freezing cold plunge tub to reduce inflammation, improve circulation, and boost recovery. For individuals looking to start cold plunging at home, a portable cold pod can be a convenient and effective option.
      • Cryotherapy: He has used cryotherapy chambers, standing in -200°F nitrogen mist for a few minutes to accelerate muscle recovery, decrease soreness, and improve circulation.
      • Float tank therapy: He owns a sensory deprivation tank filled with epsom-salted water, where he floats in complete darkness and silence. He credits it with deep relaxation, stress relief, and even enhanced problem-solving.
      • Stretching and mobility work: To maintain flexibility and prevent injuries, he incorporates targeted stretching sessions. He uses tools like the Pso-Rite for deep muscle release and follows routines designed to keep his hips, shoulders, and back loose.
      • Massage therapy: He gets deep tissue massages frequently, sometimes traveling with a massage ball for self-treatment. If he doesn’t have access to a therapist, he uses foam rollers, lacrosse balls, and massage guns to relieve tightness and improve circulation.
      • Inversion therapy: To take pressure off his spine, Rogan uses a Teeter inversion table, hanging upside down to decompress his vertebral discs. He has practiced inversion therapy for over 20 years and even does inverted sit-ups to strengthen his core.
      • Red light therapy: He stands in front of red light panels for a few minutes to help with recovery, reduce inflammation, and potentially boost testosterone levels. He believes this therapy supports muscle repair and overall wellness.

      Joe Rogan’s recovery routine is built around consistency, not just occasional treatments. He believes that taking care of his body is just as important as training it, ensuring he can maintain his demanding workout schedule without breaking down.

      I do everything I can to put my body and brain in a good place… I’m changing my oil, I’m changing my spark plugs, and I’m making sure it’s operating… I know that I’ve done my best to keep it operating as best it can.
      Joe Rogan

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Dr Mark Hyman’s Supplement Routine

The Nutrients He Recommends for a Strong Body

Dr. Mark Hyman is a well-known advocate for functional medicine and focuses on using supplements to support overall health, reduce inflammation, and improve longevity. His supplement routine includes essential nutrients like magnesium, omega-3s, fiber, and glutathione, which he recommends for energy, digestion, and brain function. He also emphasizes supplements for detoxification and metabolic health, often including them in his 10-day detox program. This article will go over the Mark Hyman supplements list, covering the key nutrients he takes daily and why he recommends them.

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement
  • Published: March 5, 2025
  • Last Updated: March 24, 2025
    • Mark Hyman using multivitamins

      Multivitamin

      A high-quality multivitamin is a fundamental part of Dr. Mark Hyman’s supplement recommendations. He describes it as a safety net that ensures the body receives essential nutrients daily.

      Even with a balanced diet, modern food sources may lack key vitamins and minerals, making supplementation an effective way to fill nutritional gaps.

      • Nutrient support: Provides a broad range of essential vitamins and minerals to help maintain optimal nutrient levels.
      • Daily health foundation: Supports metabolism, blood sugar balance, and overall well-being.
      • Dietary gaps: Helps compensate for potential deficiencies in modern diets, which may lack key micronutrients due to soil depletion and food processing.
      • Individual needs: Some people may require higher doses based on specific health concerns, which should be assessed by a functional medicine practitioner.
      • Dosage: Follow product instructions, which often suggest taking 2–6 capsules or tablets daily for optimal benefits.

      Dr. Mark Hyman’s supplement list includes a multivitamin as a daily essential for maintaining long-term health. While it provides broad nutritional support, individual needs may vary, making it important to choose a high-quality product that aligns with personal health goals.

      Everyone, at the very least, needs a good multivitamin, fish oil, and vitamin D.
      Dr Mark Hyman

    • Mark Hyman focusing on NMN supplements

      Nicotinamide Mononucleotide (NMN)

      Dr. Mark Hyman takes NMN daily to support cellular energy and longevity. Supplementing with NMN may help maintain energy production and overall cellular health.

      • Supports NAD+ production: Helps replenish declining NAD+ levels, which are critical for energy and metabolic function.
      • Cellular repair: Aids in DNA repair and protects cells from age-related damage.
      • Metabolic health: Contributes to better glucose regulation and mitochondrial efficiency.
      • Energy support: Enhances cellular energy, which may help with endurance and overall vitality.
      • Hyman’s dosage: Takes about 900 mg per day, considering it an effective amount for longevity.
      • Additional benefits: Often pairs NMN with other synergistic compounds to enhance absorption and effectiveness.

      Dr. Mark Hyman’s supplement recommendations highlight NMN as an essential component of his longevity routine. NMN may contribute to better metabolic function and long-term cellular health by maintaining NAD+ levels.

      I take NAD+ on a daily basis along with a few other vitamins, a healthy diet, and movement to fully support my mitochondrial production.
      Dr Mark Hyman

    • Mark Hyman with Vitamin D3 pills

      Vitamin D3

      Dr. Mark Hyman emphasizes the importance of vitamin D3 for overall health. It plays a role in immune defense, metabolism, and hormone balance.

      Despite its benefits, many people have low levels due to limited sun exposure and modern lifestyles. Supplementing with vitamin D3 can help maintain optimal levels and support long-term well-being.

      • Metabolic health: Supports more than 200 genes that influence metabolism, helping to prevent and manage conditions like diabetes and metabolic syndrome.
      • Immune function: Strengthens the body’s natural defenses and helps reduce inflammation.
      • Hormone regulation: Plays a key role in maintaining balanced hormone levels, which impact energy, mood, and overall health.
      • Chronic disease protection: Helps lower the risk of various long-term health issues linked to vitamin D deficiency.
      • Dosage: Typically 2,000–5,000 IU per day, adjusted based on blood levels. In cases of severe deficiency, Dr. Hyman may recommend 5,000–10,000 IU daily for three months under medical supervision.

      Vitamin D3 is a key part of Dr. Mark Hyman’s supplement recommendations for maintaining health and preventing deficiencies. Since individual needs vary, getting blood levels checked can help determine the right dosage for optimal benefits.

      Vitamin D improves metabolism by influencing more than 200 different genes that can prevent and treat diabetes and metabolic syndrome.
      Dr Mark Hyman

    • Mark Hyman using Omega-3 supplements

      Omega-3 Fatty Acids (Fish Oil)

      Omega-3 fatty acids are among the most important supplements Dr. Mark Hyman recommends for long-term health. These essential fats support brain function, cardiovascular health, and metabolic balance. Since the body can’t produce omega-3s on its own, getting enough through diet or supplementation is essential.

      • Heart health: Helps lower triglycerides and reduce the risk of heart attacks by preventing blood clots.
      • Metabolic benefits: Improves insulin sensitivity and supports balanced blood sugar levels.
      • Inflammation control: Plays a role in reducing inflammation, which is linked to chronic diseases.
      • Brain and nerve function: Supports cognitive performance and may help protect against diabetic nerve damage.
      • Alternative sources: Those who don’t eat fish can use algae-based DHA/EPA at around 2 grams per day.
      • Recommended intake: Typically 500–1,000 mg of combined EPA and DHA per day, though amounts may be adjusted based on omega-3 blood levels.

      Dr. Mark Hyman’s supplement list highlights omega-3s as a daily essential for overall wellness. Since many people don’t get enough from diet alone, a high-quality fish oil or algae-based supplement can help maintain optimal levels.

      Omega-3s improve insulin sensitivity, lower cholesterol by lowering triglycerides and raising HDL, reduce inflammation, prevent blood clots, and lower the risk of heart attacks.
      Dr Mark Hyman

    • Mark Hyman focusing on magnesium supplements

      Magnesium

      Dr. Mark Hyman considers magnesium one of the most important minerals for overall health. It plays a role in hundreds of biochemical processes, yet many people don’t get enough due to modern farming practices and processed diets. Supplementing with magnesium can support everything from muscle and nerve function to metabolism and sleep quality.

      • Metabolic support: Helps regulate blood sugar and supports insulin sensitivity.
      • Nerve and muscle function: Plays a key role in muscle relaxation, nerve signaling, and preventing cramps.
      • Sleep and relaxation: Supports deep sleep and helps reduce anxiety by calming the nervous system.
      • Digestive health: Magnesium citrate is often used to promote regular bowel movements and relieve constipation.
      • Daily use: Magnesium glycinate is a preferred option for long-term supplementation without a laxative effect.
      • Suggested intake: Magnesium citrate is typically taken at 100–150 mg, 2–3 capsules once or twice daily for digestion. For general health, magnesium glycinate is often taken at 2–3 capsules daily.

      Dr. Mark Hyman’s supplement list includes magnesium as an essential daily nutrient. Since deficiency is common, adding a well-absorbed form like magnesium glycinate can help maintain proper levels and support overall well-being.

      Magnesium powers over 600 enzymatic reactions in the body. So, if you’re deficient, these reactions don’t work as effectively.
      Dr Mark Hyman

    • Mark Hyman using probiotics

      Probiotics

      Dr. Mark Hyman believes gut health is a key factor in overall wellness. Modern diets, stress, and antibiotics can disrupt the balance of beneficial bacteria in the digestive system, leading to various health concerns. Taking a high-quality probiotic can help restore this balance and support digestion, immunity, and metabolism.

      • Gut health support: Helps restore beneficial bacteria that may be disrupted by diet, stress, or antibiotics.
      • Immune system benefits: A balanced gut microbiome supports a strong immune response.
      • Digestive function: Promotes better digestion and nutrient absorption while reducing bloating and discomfort.
      • Weight management: Some probiotic strains help regulate metabolism and maintain a healthy weight.
      • Recommended strains: Multi-strain probiotics with at least 5–10 billion CFUs, including Lactobacillus plantarum or spore-form Bacillus, offer broad benefits.

      Dr. Mark Hyman’s supplement list includes probiotics as an essential tool for maintaining gut health. With so many factors affecting digestion and immunity, supplementing with a high-quality probiotic can help keep the gut microbiome in balance and support long-term well-being.

      I also recommend probiotics because modern life, diet, and antibiotics…damage our gut ecosystem, which is so important in keeping us healthy.
      Dr Mark Hyman

    • Mark Hyman with creatine powder in a plate

      Creatine

      Dr. Mark Hyman highlights creatine as a valuable supplement for maintaining muscle strength and overall metabolic health. While it is commonly associated with athletes, creatine also plays an important role in preventing age-related muscle loss and supporting energy production.

      • Muscle preservation: Helps prevent muscle breakdown and supports muscle strength, especially as we age.
      • Energy production: Increases ATP levels, providing sustained energy for both exercise and daily activities.
      • Metabolic support: May enhance insulin sensitivity and contribute to better blood sugar regulation.
      • How much to take: A standard intake is 3–5 grams of creatine monohydrate per day, though Dr. Hyman has not specified an exact amount.

      Unlike many supplements, creatine is backed by extensive research for its effectiveness and safety. Dr. Mark Hyman includes it in his supplement routine not just for athletic performance but also for long-term health benefits, making it a smart addition for those looking to maintain strength and metabolic function as they age.

    • Mark Hyman using curcumin pills

      Curcumin (Turmeric Extract)

      Dr. Mark Hyman includes curcumin in his supplement routine due to its ability to support the body’s natural inflammatory response. Chronic inflammation is linked to many health concerns, from joint discomfort to digestive issues. Curcumin, the active compound in turmeric, provides targeted support for reducing inflammation and promoting overall wellness.

      • Joint and muscle relief: Helps ease stiffness and soreness, making it beneficial for those with active lifestyles or chronic joint discomfort.
      • Digestive health: Supports gut function by promoting a balanced inflammatory response in the digestive tract.
      • Liver function: Aids the liver in detoxification and overall metabolic processes.
      • Recovery and repair: May assist in post-exercise recovery and healing from minor injuries.
      • How much to take: Typically, 500–1,000 mg of curcumin extract daily. Dr. Hyman prefers supplements that provide this amount per capsule.

      Dr. Mark Hyman’s supplement recommendations include curcumin as an easy way to support long-term health. Since curcumin alone has low bioavailability, choosing a supplement with black pepper extract can help improve absorption and effectiveness.

    • Mark Hyman focusing on CoQ10 pills

      Coenzyme Q10 (CoQ10)

      Dr. Mark Hyman includes CoQ10 in his supplement routine due to its role in cellular energy production and heart health. This antioxidant is essential for mitochondrial function, helping cells generate energy efficiently. While the body naturally produces CoQ10, levels decline with age, making supplementation especially useful for maintaining energy and cardiovascular function.

      • Energy production: Supports mitochondria, the energy powerhouses of cells, to enhance overall vitality.
      • Heart health: Helps maintain healthy blood pressure and supports cardiovascular function, particularly in older adults or those taking statin medications.
      • Antioxidant protection: Neutralizes oxidative stress, which can contribute to aging and chronic diseases.
      • Post-illness recovery: Has been noted to assist in restoring energy levels, including in cases of post-COVID fatigue.
      • Who may benefit: Often recommended for individuals over 40, those on statins, or anyone seeking enhanced cellular energy.
      • Suggested amount: Typically 100–200 mg daily, with Dr. Hyman using a product that provides 200 mg of ubiquinol per capsule.

      Dr. Mark Hyman’s supplement list highlights CoQ10 as an important nutrient for energy, heart function, and overall cellular health. Since levels decrease with age, supplementing with a well-absorbed form like ubiquinol can help maintain optimal energy levels.

      CoQ10 has potent antioxidant properties to help support cell function, healthy blood pressure, energy production, and overall cardiovascular health.
      Dr Mark Hyman

    • Mark Hyman with Alpha Lipoic Acid pills

      Alpha-Lipoic Acid (ALA)

      Dr. Mark Hyman recommends alpha-lipoic acid for its ability to support metabolism, blood sugar balance, and overall cellular health. This antioxidant is known for its unique ability to work in both water- and fat-soluble environments, making it effective throughout the body.

      • Blood sugar regulation: Helps improve insulin sensitivity and supports glucose metabolism.
      • Liver support: Aids in detoxification and protects liver cells from oxidative damage.
      • Antioxidant properties: Neutralizes harmful free radicals and boosts the body’s natural defense systems.
      • Nutrient absorption: Enhances the uptake of vitamins C and E for added antioxidant protection.
      • Energy production: Converts calories into usable energy, promoting muscle endurance and overall vitality.
      • Recommended amount: Typically 300–600 mg daily, often split into two doses for better absorption.

      Dr. Mark Hyman’s supplement recommendations emphasize alpha-lipoic acid for its role in metabolic health and antioxidant support. Since it benefits multiple systems in the body, ALA can be a valuable addition to a daily wellness routine.

      Alpha Lipoic Acid is a powerful antioxidant that helps fight free radicals, supports liver function, boosts metabolism, enhances absorption of certain vitamins, and helps turn calories into energy in the muscles.
      Dr Mark Hyman

    • Mark Hyman using astaxanthin

      Astaxanthin

      Astaxanthin is one of Dr. Mark Hyman’s go-to antioxidants for protecting cells from oxidative stress. Derived from algae, this red-orange pigment is known for its ability to defend against free radicals while promoting skin, eye, and heart health. It has also been studied for its potential to extend lifespan and support mitochondrial function.

      • Cellular protection: Shields membranes, proteins, and DNA from oxidative damage.
      • Mitochondrial function: Helps improve energy production at the cellular level.
      • Anti-aging benefits: Has been studied for its role in longevity, with some research suggesting it can extend lifespan.
      • Skin and eye health: Supports healthy vision and helps protect the skin from UV-related damage.
      • Cardiovascular support: May help maintain heart health by reducing oxidative stress and inflammation.
      • Suggested intake: Typically 4–12 mg per day, though Dr. Hyman has not specified an exact dose.

      Dr. Mark Hyman’s supplement recommendations feature astaxanthin for its ability to combat oxidative stress and support longevity. As part of a comprehensive health regimen, this powerful antioxidant may help maintain cellular function and overall well-being.

    • Mark Hyman focusing on senolytic compounds

      Senolytic Compounds

      To support healthy aging, Dr. Mark Hyman adds senolytic compounds into his routine. These supplements help remove senescent cells—old, dysfunctional cells that contribute to aging and inflammation. By clearing these out, senolytics promote better organ function, tissue regeneration, and overall cellular health.

      • Cellular renewal: Helps eliminate senescent cells that can accumulate with age and cause inflammation.
      • Tissue regeneration: Supports the repair and maintenance of healthy tissues throughout the body.
      • Organ function: May improve the health of organs by reducing the burden of aging cells.
      • Anti-aging benefits: Can contribute to longevity by enhancing overall cellular function.
      • Key ingredients: Often includes quercetin, fisetin, and other polyphenols known for their senolytic properties.
      • Usage pattern: Typically taken in intermittent cycles, with many protocols recommending periodic dosing rather than daily use.

      Dr. Mark Hyman’s supplement list includes senolytic compounds as part of his longevity-focused approach.

    • Mark Hyman with various vitamin tablets

      B-Vitamin Complex (Homocysteine Support)

      Dr. Mark Hyman takes a specialized B-vitamin complex to manage homocysteine levels, which play a role in cardiovascular and brain health. Elevated homocysteine is linked to heart disease and cognitive decline, making methylation support essential for overall wellness. His preferred formula includes bioavailable forms of B6, B12, and folate to optimize nutrient absorption and metabolic function.

      • Heart health: Helps maintain normal homocysteine levels, reducing the risk of artery damage.
      • Cognitive function: Supports brain health by aiding neurotransmitter production and reducing neuroinflammation.
      • Methylation support: Provides active B-vitamins that contribute to key biochemical processes in the body.
      • Detoxification benefits: Assists in liver detox pathways by supporting methylation.
      • Joint health: May help ease stiffness by reducing inflammation associated with elevated homocysteine.
      • Recommended amount: Typically taken as 2 capsules per day with meals, supplying high-potency B-vitamins like 5-MTHF folate and methyl-B12.

      Dr. Mark Hyman’s supplement recommendations emphasize the importance of B-vitamin support for heart and brain function. Keeping homocysteine levels in check with active B-vitamins can contribute to long-term cardiovascular and cognitive health.

    • Mark Hyman using HTB rejuvenate

      HTB Rejuvenate (Himalayan Tartary Buckwheat Extract)

      Sourced from Himalayan Tartary Buckwheat, this supplement provides bioactive compounds like quercetin, which has been studied for its potential benefits in aging and immune function. He values it for its ability to promote cellular repair and resilience.

      • Polyphenol powerhouse: Packed with bioflavonoids, including quercetin, known for their anti-aging properties.
      • Anti-inflammatory effects: Helps regulate the body’s inflammatory response and combat oxidative stress.
      • Senolytic support: Aids in clearing out senescent cells that contribute to aging and tissue dysfunction.
      • Immune system benefits: May enhance immune function and overall resilience.
      • Hormetic activation: Triggers mild biological stress, stimulating the body’s natural repair mechanisms.
      • Hyman’s reasoning: Considers quercetin a key longevity compound and takes HTB Rejuvenate as part of his anti-aging stack.

      Dr. Mark Hyman’s supplement list features HTB Rejuvenate as part of his commitment to plant-based longevity compounds. Its ability to promote cellular renewal makes it a valuable addition to his daily routine.

    • Mark Hyman using polyphenol blend

      Polyphenol Blend (Curcumin, EGCG, Pterostilbene)

      Dr. Mark Hyman takes a combination of curcumin, EGCG (from green tea), and pterostilbene to enhance his antioxidant intake. These polyphenols are known for their role in reducing inflammation, supporting brain function, and promoting healthy aging.

      • Inflammation control: Curcumin from turmeric helps regulate the body’s inflammatory response.
      • Brain and heart health: EGCG (epigallocatechin gallate) from green tea supports cognitive function and cardiovascular health.
      • Longevity support: Pterostilbene, a compound similar to resveratrol, may contribute to cellular health and aging resilience.
      • Antioxidant synergy: This combination works together to neutralize free radicals and reduce oxidative stress.
      • Metabolic benefits: Helps support insulin sensitivity and overall metabolic function.
      • Hyman’s approach: Stacks these compounds together as a key part of his longevity regimen.

      Dr. Mark Hyman’s supplement recommendations emphasize polyphenols for their ability to combat inflammation and support long-term health. His use of curcumin, EGCG, and pterostilbene reflects his focus on science-backed antioxidant support.

    • Mark Hyman focusing on OncoPLEX

      OncoPLEX (Broccoli Seed Extract)

      Dr. Mark Hyman relies on broccoli seed extract for its potent detoxification benefits. Sulforaphane, the active compound in broccoli seeds, helps activate the body’s natural detox enzymes and supports cellular defense against oxidative stress. By choosing OncoPLEX, he ensures optimal sulforaphane activation for maximum health benefits.

      • Detoxification support: Enhances liver enzyme activity, aiding the body in eliminating toxins.
      • Sulforaphane activation: OncoPLEX contains myrosinase, an enzyme that boosts sulforaphane bioavailability.
      • Cellular protection: Helps shield cells from oxidative damage linked to aging and disease.
      • Anti-cancer properties: Some studies suggest sulforaphane may help protect against certain cancers.
      • Inflammatory balance: Supports the immune system and promotes a healthy inflammatory response.
      • Daily use: Dr. Hyman includes OncoPLEX in his routine for its well-researched role in detoxification.

    • Mark Hyman using Athletic Pure Packs to enhance his daily routine

      Athletic Pure Packs

      Dr. Mark Hyman includes Athletic Pure Packs in his routine to support energy, muscle recovery, and immune health. Designed for those with active lifestyles, these packs provide essential nutrients that help maintain endurance, optimize recovery, and support connective tissues.

      • Energy production: Supplies key vitamins and minerals to sustain physical performance.
      • Muscle recovery: Aids in post-workout repair and reduces muscle fatigue.
      • Immune function: Helps maintain a strong immune system, particularly for those engaged in regular exercise.
      • Joint and tissue health: Supports connective tissue integrity to promote mobility and flexibility.
      • Daily use: Recommended intake is one pack per day for comprehensive athletic support.

      Dr. Mark Hyman’s supplement recommendations include Athletic Pure Packs for their ability to nourish muscles, improve recovery, and enhance overall energy levels. These packs provide a convenient way to meet daily nutritional needs for those focused on performance and wellness.

    • Mark Hyman with homocysteine supreme supplements on a table

      Homocysteine Supreme

      Homocysteine regulation is a priority in Dr. Mark Hyman’s health approach, and Homocysteine Supreme plays a role in supporting cardiovascular and brain function. Elevated homocysteine levels are associated with cognitive decline and heart disease, making targeted B-vitamin supplementation essential.

      • Brain health: Supports cognitive function and neurotransmitter activity.
      • Heart protection: Helps maintain healthy homocysteine levels, which are linked to cardiovascular health.
      • Methylation support: Provides key nutrients to aid the body’s natural methylation processes.
      • Detoxification benefits: Assists the liver in breaking down toxins efficiently.
      • Recommended intake: Two capsules daily for optimal results.

      Dr. Mark Hyman’s supplement list highlights Homocysteine Supreme as a critical component of brain and heart health.

    • Mark Hyman using microbiome rejuvenate supplements

      Microbiome Rejuvenate

      A strong gut microbiome is essential for immunity and overall health, which is why Dr. Mark Hyman adds Microbiome Rejuvenate in his daily routine. This supplement is designed to restore beneficial gut bacteria, support digestion, and promote a balanced immune response.

      • Gut health support: Helps replenish beneficial bacteria to maintain digestive balance.
      • Immune function: Strengthens the body’s defense system by promoting a healthy microbiome.
      • Inflammation control: Aids in reducing gut-related inflammation that can impact overall wellness.
      • Ongoing digestive support: Can be taken long-term to maintain gut resilience.
      • Daily use: Two capsules per day, with or without food, for continued gut health benefits.

      Dr. Mark Hyman’s supplement recommendations emphasize gut health as a foundation for overall wellness.

    • Mark Hyman focusing on renual supplements

      Renual

      Dr. Mark Hyman takes Renual to support muscle performance, cellular energy, and healthy aging. This supplement is designed to enhance mitochondrial function, ensuring that cells efficiently produce energy for daily activity and long-term vitality.

      • Mitochondrial support: Helps optimize cellular energy production, reducing fatigue and enhancing endurance.
      • Muscle function: Aids in maintaining muscle strength and performance, especially as the body ages.
      • Longevity benefits: Contributes to healthy aging by promoting cellular repair and reducing oxidative stress.
      • Recovery and resilience: Assists in muscle recovery and overall physical resilience.
      • Suggested use: Two capsules daily to maintain steady energy levels and support long-term wellness.

      Dr. Mark Hyman’s supplement recommendations include Renual as a key part of his approach to sustaining muscle health and energy levels. By supporting mitochondrial efficiency, this supplement helps promote overall vitality and longevity.

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PD Mangan’s Supplement Routine

What’s in His Stack for Staying Healthy

PD Mangan focuses on health and longevity, using supplements to support strength, energy, and overall well-being. His approach includes key nutrients that help with muscle growth, metabolism, and aging. This article will go over the supplements he recommends and how they fit into his daily routine.

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement
  • Published: March 3, 2025
  • Last Updated: March 24, 2025
    • P.D. Mangan with resveratrol

      Resveratrol

      Resveratrol is a polyphenol with potential longevity benefits. Found naturally in red wine and berries, supplementing provides a more concentrated dose to support cellular function and mitochondrial health.

      • Promotes cellular longevity: Resveratrol activates sirtuins, proteins linked to anti-aging and improved lifespan.
      • Boosts mitochondrial efficiency: Encourages the formation of new mitochondria, essential for sustained energy production.
      • May support testosterone levels: Resveratrol inhibits aromatase, which could lead to an increase in testosterone.
      • Typical intake: 100 mg per day, often mixed into coffee in the morning for ease of consumption.

      Resveratrol remains a part of P.D. Mangan’s supplement routine, as he sees no harm in taking it and appreciates its potential long-term benefits.

      Resveratrol may not have a major effect on healthy people, but since I bought it in bulk, I continue taking it. It’s harmless at worst and potentially beneficial.
      P.D. Mangan

    • P.D. Mangan using curcumin supplements

      Curcumin

      Curcumin, derived from turmeric, is valued for its anti-inflammatory and antioxidant properties. Mangan adds it into his supplement routine to support overall health and cellular resilience.

      • Reduces chronic inflammation: Helps combat oxidative stress, a key factor in aging and degenerative diseases.
      • Enhances autophagy: Aids in the body’s natural process of recycling damaged cells and proteins.
      • Assists in iron regulation: May play a role in lowering excess iron levels, which Mangan considers a critical factor in disease prevention.
      • Usual serving: 500 mg a few times per week, preferably with meals to improve bioavailability.

      Curcumin is one of the compounds P. D. Mangan includes to activate natural defense mechanisms in the body.

      Curcumin activates the body’s natural defenses and plays a role in cancer prevention. But without a high-fat meal, its absorption is poor.
      P.D. Mangan

    • P.D. Mangan with vitamin D3 pills

      Vitamin D3

      Vitamin D3 is an essential nutrient that plays a vital role in immunity, bone health, and hormone regulation. Since sunlight exposure varies depending on the season, P.D. Mangan supplements with vitamin D3 to ensure he maintains optimal levels year-round.

      • Better immune function: Vitamin D3 is critical for strengthening the immune system, helping the body ward off infections and inflammatory conditions.
      • Essential for bone strength: It regulates calcium and phosphorus absorption, crucial for maintaining strong bones and reducing the risk of fractures.
      • Regular consumption: 5,000 IU a few times a week, with dosage adjusted based on seasonal sun exposure.

      P.D. Mangan views vitamin D3 as a core supplement, given its difficulty to obtain in sufficient amounts from diet alone.

      I take vitamin D in winter to maintain optimal levels. Sun exposure in summer reduces my need for supplementation.
      PD Mangan

    • P.D. Mangan focusing on magnesium supplements

      Magnesium

      Magnesium is involved in hundreds of biochemical processes, playing a key role in muscle function, relaxation, and cardiovascular health. Mangan includes it as part of his nightly supplement routine to support overall well-being.

      • Stronger muscle recovery: Helps reduce post-exercise soreness, supports muscle contractions, and prevents cramps.
      • Enhances sleep quality: Regulates neurotransmitters like GABA, which promote relaxation and restful sleep cycles.
      • Vital for cardiovascular function: Magnesium is essential for proper heart rhythm, and deficiency has been linked to an increased risk of cardiovascular diseases.
      • Nightly intake: 200 mg in the evening, typically taken before bed as part of a relaxation routine.

      Magnesium is one of the few minerals that he highly recommends due to its widespread benefits and the fact that many people do not get enough from their diet.

      Most people could benefit from magnesium, as it’s one of the most important yet commonly deficient minerals.
      PD Mangan

    • P.D. Mangan using zinc supplements

      Zinc

      Zinc is an essential trace mineral required for immune resilience, hormone regulation, and enzymatic reactions. Mangan ensures he gets sufficient zinc intake to maintain optimal health and metabolic function.

      • Strong immune support: Zinc plays a role in strengthening the body’s defense against infections and supports faster recovery from illness.
      • Essential for hormonal balance: Helps regulate testosterone levels, supporting reproductive health in men and women.
      • Key for metabolic function: Involved in hundreds of enzymatic reactions, including those responsible for digestion, energy production, and cellular repair.
      • Consistent supplementation: 15 mg daily or 50 mg once or twice a week, depending on dietary intake.

      Mangan considers zinc an important supplement for maintaining immune function and overall well-being, particularly since it plays a role in multiple physiological processes.

      Zinc is an essential mineral that promotes immune function, hormone health, and overall well-being.
      PD Mangan

    • P.D. Mangan drinking a whey protein shake

      Whey Protein

      Whey protein is a high-quality source of essential amino acids that supports muscle recovery, strength gains, and overall metabolic health. Mangan includes it in his regimen specifically around workout sessions.

      • Optimizes muscle protein synthesis: Provides a complete amino acid profile necessary for muscle repair and growth after exercise.
      • Convenient and fast-digesting protein source: Quickly absorbed by the body, making it an efficient post-workout recovery supplement.
      • Enhances metabolic function: Supports lean muscle retention, which helps maintain a healthy metabolism.
      • Post-workout serving: 20–25 grams taken after workouts, ensuring the muscles receive the necessary nutrients for recovery.

      Mangan prefers whey protein as a clean and effective way to supplement his diet on training days.

      Before my workout I had a whey shake with 5 grams of creatine added. Unflavored and unsweetened, but it’s not bad at all really.
      PD Mangan

    • P.D. Mangan with creatine powder on a plate

      Creatine

      Creatine is one of the most well-researched and effective supplements for increasing muscle strength, power, and cognitive function. Mangan includes it into his post-workout routine.

      • Boosts ATP production: Helps replenish cellular energy stores, allowing for greater endurance and power output in workouts.
      • Enhances strength and performance: Proven to improve muscle mass, strength, and overall athletic ability over time.
      • Increases brain function: Creatine may have cognitive benefits, particularly in energy-demanding brain processes.
      • Typical usage: 3–5 grams on training days, usually added to a protein shake for convenient consumption.

      Although skeptical about whether creatine has a significant impact on those with an already optimized diet, Mangan continues using it due to its safety and potential benefits.

      I’ve become somewhat skeptical that creatine will help someone who already eats well. But it’s harmless at worst, and cheap, so… I take it.
      PD Mangan

    • P.D. Mangan using Omega-3 supplements

      Cod Liver Oil (Fish Oil)

      Cod liver oil is a powerhouse supplement packed with omega-3 fatty acids, vitamin A, and vitamin D. Unlike standard fish oil, cod liver oil provides additional fat-soluble nutrients that contribute to overall longevity, brain function, and cardiovascular health. Mangan includes it in his daily routine to ensure he maintains a sufficient intake of essential fatty acids.

      • Healthier cardiovascular system: Omega-3 fatty acids found in cod liver oil play a critical role in maintaining heart health by reducing triglycerides, balancing cholesterol levels, and lowering inflammation that can contribute to heart disease.
      • Sharper cognitive function: DHA, a primary omega-3 in fish oil, supports brain development and protects against neurodegenerative conditions such as Alzheimer’s and cognitive decline.
      • Stronger anti-inflammatory response: Omega-3s are known to regulate the body’s inflammatory pathways, reducing chronic inflammation that contributes to joint pain, autoimmune diseases, and aging.
      • Well-balanced nutrient intake: In addition to omega-3s, cod liver oil is rich in vitamin A for eye health and vitamin D for immune regulation, making it a multi-benefit supplement.
      • Preferred daily amount: One teaspoon or softgel per day, ideally taken with a meal containing fats to enhance absorption.

      Mangan values cod liver oil for its unique combination of essential fatty acids and fat-soluble vitamins, making it an important addition to his routine.

      Omega-3s play a critical role in reducing inflammation and supporting overall longevity.
      PD Mangan

    • P.D. Mangan using Vitamin K2 supplements

      Vitamin K2

      Vitamin K2 plays a crucial role in directing calcium to the right places in the body, preventing harmful buildup in arteries while strengthening bones.

      While vitamin K1 is found in leafy greens, K2 is more bioavailable and primarily sourced from animal products and fermented foods. Since dietary intake is often insufficient, Mangan takes K2 to maintain optimal cardiovascular and skeletal health.

      • Better calcium management: Vitamin K2 ensures calcium is deposited in bones and teeth rather than accumulating in arteries, reducing the risk of arterial stiffening and heart disease.
      • Improved bone density: Vitamin K2 alongside vitamin D3 can enhance bone mineralization, reducing the likelihood of fractures and osteoporosis.
      • Lower arterial calcification risk: Without sufficient K2, calcium may accumulate in blood vessels, increasing the likelihood of heart-related complications.
      • Stronger tooth enamel: Plays a role in dentin formation, which strengthens tooth enamel and supports long-term dental health.
      • Suggested daily intake: 100–200 mcg per day, best taken with a fat-containing meal to improve absorption.

      Mangan includes vitamin K2 as a key component in his longevity-focused supplement stack due to its role in heart and bone health.

      Many people overlook K2, but it’s essential for keeping calcium where it belongs—in bones, not arteries.
      PD Mangan

    • P.D. Mangan using L-Theanine supplements

      L-Theanine

      L-Theanine is a naturally occurring amino acid found in green tea that enhances relaxation, reduces stress, and improves cognitive function without causing drowsiness. Mangan takes it to counteract the jittery effects of caffeine while maintaining mental alertness.

      • Calmer nervous system: L-Theanine modulates neurotransmitters such as GABA and serotonin, promoting relaxation without sedation.
      • Smoother cognitive performance: Improves attention and mental clarity, helping maintain focus under stress.
      • Balanced caffeine stimulation: Helps offset the overstimulating effects of caffeine by reducing anxiety while maintaining wakefulness.
      • More restful sleep cycles: Can enhance sleep quality by promoting relaxation, making it useful even for those who don’t consume caffeine.
      • Regular consumption: 100–200 mg per day, often taken with coffee or tea to maximize its synergistic effects.

      Mangan finds L-Theanine particularly useful for improving focus while avoiding the negative side effects of caffeine, making it a key component of his morning routine.

      I take L-Theanine with coffee to improve focus without the jittery side effects of caffeine.
      PD Mangan

    • P.D. Mangan with Aspirin

      Aspirin (Low-Dose)

      Aspirin is widely used for its cardiovascular benefits, and Mangan includes it in his daily routine as a preventative measure.

      • Enhanced heart health: Helps reduce the risk of blood clot formation, lowering the chances of heart attacks and strokes.
      • Anti-cancer properties: Aspirin use can also lead to a reduced risk of certain cancers.
      • Mild anti-inflammatory effect: May help in lowering systemic inflammation over time.
      • Regular dosage: 80 mg (baby aspirin) taken daily in the morning.

      While not suitable for everyone, Mangan finds low-dose aspirin a worthwhile addition for long-term health protection.

      Aspirin may not be necessary for everyone, but for those over 50, it could offer real benefits.
      PD Mangan

    • P.D. Mangan focusing on selenium supplements

      Selenium

      Selenium is an essential trace mineral that plays a crucial role in antioxidant defense, thyroid function, and immune health. P.D Mangan includes it in his supplement routine, but in carefully controlled amounts due to its narrow therapeutic range.

      • Powerful antioxidant properties: Selenium supports the production of glutathione peroxidase, an enzyme that helps neutralize oxidative stress and prevent cellular damage.
      • Essential for thyroid regulation: Plays a critical role in the conversion of thyroid hormones, ensuring proper metabolic function and energy balance.
      • Boosts immune resilience: Helps maintain immune system efficiency by reducing inflammation and supporting the production of infection-fighting cells.
      • Measured intake: Approximately 100–200 mcg per week, ensuring sufficient intake without exceeding safe limits.

    • P.D. Mangan using citrulline

      L-Citrulline

      L-Citrulline is an amino acid known for its ability to boost nitric oxide levels, improve blood flow, and enhance exercise performance. Mangan takes it primarily as a pre-workout supplement to support endurance and recovery.

      • Increases nitric oxide production: Enhances circulation and oxygen delivery to muscles, improving overall workout performance.
      • Supports endurance and stamina: Helps reduce fatigue during physical activity by improving blood flow and delaying muscle soreness.
      • Promotes vascular health: Aids in maintaining flexible blood vessels and may contribute to long-term cardiovascular benefits.
      • Workout dose: Approximately 1,500 mg before exercise, taken on training days to optimize performance.

      Mangan finds L-Citrulline beneficial for his strength-training routine, noticing improved muscle vascularity and endurance.

      I added L-Citrulline recently. I take up to 1500 mg before a workout, and I do feel I’ve noticed a difference.
      PD Mangan

    • P.D. Mangan focusing on lithium orotate supplements

      Lithium Orotate (Low-Dose Lithium)

      Lithium orotate is a trace mineral that has neuroprotective and mood-stabilizing effects, even at low doses. Unlike pharmaceutical lithium prescribed for mental disorders, the low-dose form Mangan takes is meant to support brain health and longevity.

      • More stable mood balance: Regulates neurotransmitters such as serotonin and dopamine, which are essential for maintaining emotional stability.
      • Greater neuroprotection: Helps shield neurons from oxidative damage and supports brain plasticity, reducing the risk of cognitive decline.
      • Stronger resistance to stress: Helps the brain cope with stress by regulating nervous system activity, reducing feelings of anxiety and irritability.
      • Potential lifespan extension: Research suggests low-dose lithium intake is linked to increased longevity in certain populations.
      • Minimal effective dose: 1–5 mg per day, ensuring benefits without risk of toxicity.

      Mangan sees lithium orotate as a promising tool for long-term cognitive preservation and stress resilience.

      Lithium appears to be a required nutrient… It increases lifespan in C. elegans… and in humans, more lithium in drinking water is associated with longer life.
      PD Mangan

    • P.D. Mangan with HCA supplements

      Hydroxycitrate (HCA)

      Hydroxycitrate (HCA), derived from the Garcinia Cambogia plant, has gained attention for its potential ability to support weight loss and metabolic health. Mangan takes it as part of his approach to maintaining an optimal body composition.

      • More efficient fat metabolism: HCA has been studied for its ability to inhibit citrate lyase, an enzyme responsible for converting carbohydrates into fat.
      • Greater appetite control: Helps regulate serotonin levels, which may reduce hunger and prevent overeating.
      • Better insulin sensitivity: May help regulate blood sugar levels, reducing spikes and crashes associated with high-carbohydrate meals.
      • Faster metabolic response: Encourages the body to utilize stored fat for energy rather than accumulating excess fat.
      • Typical serving size: 500–1,000 mg per day, ideally taken before meals to enhance absorption.

      Although Mangan remains skeptical about many fat-burning supplements, he considers HCA a potentially useful aid for metabolic optimization.

      HCA may not be a magic bullet, but it’s one of the few compounds with some research backing its metabolic effects.
      PD Mangan

    • P.D. Mangan with nicotinamide

      Nicotinamide (Vitamin B3 as Niacinamide)

      Nicotinamide (also known as niacinamide) is a form of vitamin B3 that plays a vital role in mitochondrial energy production, DNA repair, and overall cellular health. Mangan supplements with it to support longevity and metabolic function.

      • More efficient cellular energy production: A key precursor to NAD+, a coenzyme essential for mitochondrial function and energy metabolism.
      • Stronger DNA repair mechanisms: Plays a role in fixing DNA damage, which is crucial for slowing down the aging process.
      • Better oxidative stress management: Reduces the formation of free radicals and lowers the risk of cellular damage.
      • Healthier skin barrier: Supports skin hydration and elasticity while reducing the effects of environmental damage.
      • Recommended intake: 250–500 mg per day, consumed with meals to avoid potential side effects like flushing.

      Mangan considers nicotinamide a critical part of his longevity stack, particularly for its role in mitochondrial support and DNA repair.

      Niacinamide supports mitochondrial function and may have longevity benefits. It’s an easy addition to my routine.
      PD Mangan

    • P.D. Mangan with his occasional supplements

      Occasionally Used Supplements

      PD Mangan doesn’t take these supplements daily, but he keeps them on hand and uses them only when necessary. These supplements are in his rotation for specific situations, such as illness, fasting, or fatigue.

      • N-Acetylcysteine (NAC): Mangan takes NAC occasionally, particularly when he feels overly fatigued or sick. NAC is known for replenishing glutathione, the body’s master antioxidant, which plays a major role in reducing oxidative stress and supporting detoxification. He avoids taking NAC daily, as constant antioxidant use may interfere with hormetic benefits from exercise, but he values its role in immune support and recovery when needed. His usual dose is 600 mg to 1,200 mg, depending on the situation.
      • Vitamin C: While Mangan doesn’t take vitamin C daily, he uses it strategically in times of illness or excessive fatigue. He sees vitamin C as beneficial for immune defense and recovery but doesn’t believe in megadosing it every day, as high doses could interfere with certain stress-adaptation pathways. When he does use it, his intake is typically 500 mg to 1,000 mg, which is a moderate dose for short-term support.
      • Niacin (Vitamin B3 as Nicotinic Acid): Mangan occasionally uses flush niacin as a fasting aid to enhance autophagy and NAD+ production. He takes it mid-morning on fasting days to amplify the effects of caloric restriction. However, he limits his intake to 250 mg, as higher doses cause an intense flushing reaction, which he finds uncomfortable. He does not take niacin daily, instead using it strategically during extended fasts to support cellular health and longevity.

      Mangan prefers a targeted approach when it comes to supplementation, only using certain compounds when they provide a clear benefit. He believes in minimizing unnecessary intake, relying on these supplements only when his body signals a need for them.

      Some supplements are in my rotation… These are only when I think they’re needed.
      PD Mangan

    • P.D. Mangan with his historical supplements

      Discontinued or Historical Supplements

      PD Mangan has used many supplements in the past or experimented with but as of the latest information, he has stopped taking some of them or doesn’t consider them part of his current routine. In some cases, he stopped due to side effects or new research, while in others, he simply found continued use unnecessary.

      • Probiotics: Mangan used to take probiotic supplements regularly, particularly during his struggle with chronic fatigue syndrome. At that time, he believed they played a role in gut health restoration and recovery. However, once his health normalized, he stopped daily probiotic supplementation, stating that he no longer felt the need for them. He still acknowledges that probiotics can be useful in certain conditions, such as gut dysbiosis, after antibiotic use, or during periods of chronic illness.
      • DHEA: Mangan experimented with DHEA multiple times in the past, as it is often marketed as an anti-aging and hormone-boosting supplement. However, he consistently experienced acne breakouts as a side effect, likely due to DHEA’s conversion into androgens. As a result, he stopped using it and does not include it in his current routine. Instead, he focuses on natural methods to maintain hormone health, such as strength training, zinc, and vitamin D supplementation.
      • Green tea extract (EGCG): Mangan previously used green tea extract for its antioxidant and metabolism-boosting effects. He took 400 mg of green tea extract in the midday but later discontinued it due to emerging reports of potential liver toxicity in high-dose users. He may still consume regular green tea, which contains much lower levels of EGCG and is considered safe.
      • Casein protein: Mangan briefly experimented with casein protein as a muscle-building supplement, believing it could provide sustained amino acid release to support muscle recovery overnight. However, after further research, he became concerned about casein’s ability to increase IGF-1, a growth factor that may accelerate aging. Since he did not notice any significant improvements in muscle gain from casein, and because of its potential pro-aging effects, he decided to discontinue it. He continues to use whey protein, which he finds sufficient for his protein needs.
      • Glycine: Mangan previously supplemented with glycine for its potential anti-aging and metabolic benefits. He noted that he felt better while taking it, particularly because glycine helps balance methionine intake and can support glutathione production when combined with NAC. He has indicated that he plans to resume glycine supplementation, meaning it is currently a historical supplement that may return to his routine in the future.
      • IP6 (inositol hexaphosphate): Mangan used IP6 as an iron chelator, particularly when he was focused on lowering ferritin levels as part of his strategy to reduce iron-related oxidative stress. He used to take 500 mg of IP6 powder in the morning with coffee, believing it was a cheap and effective method of removing excess iron. Over time, he likely achieved optimal iron levels and no longer needed IP6 regularly.
      • Berberine: Mangan once highly praised berberine as an alternative to metformin, noting that it has blood sugar-lowering and fat-loss effects by activating AMPK and promoting autophagy. He previously took 500 mg of berberine in the mornings. However, in his latest supplement list, berberine was not included, suggesting that he may have cycled off it after optimizing his insulin sensitivity and metabolic health. Despite no longer taking it himself, he still recommends berberine to others as an effective supplement for metabolic health.

      Mangan takes an evidence-based approach to supplementation, constantly refining his stack based on new research and personal experience. If a supplement proves unnecessary, ineffective, or potentially harmful, he removes it from his routine without hesitation.

      Supplements should be useful, not just taken out of habit. If I don’t see a reason to keep something in, I drop it.
      PD Mangan

Back

Gary Brecka’s Supplement Routine

The Vitamins and Minerals He Swears By

Gary Brecka is known for his focus on optimizing health through nutrition and supplementation. His supplement routine includes a mix of amino acids, TMG, magnesium, and resveratrol, among others, to support energy, sleep, and overall well-being. In this article, we’ll go over the Gary Brecka supplement list, highlighting the key vitamins and minerals he recommends and their potential benefits.

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement
  • Published: March 2, 2025
  • Last Updated: April 24, 2025
    • Closeup of the different supplements that Gary Brecka takes

      TL;DR — The Gary Brecka Supplement Routine at a Glance

      • Resveratrol + NMN: Focused on longevity, circulation, and energy metabolism; taken together to optimize cellular health.
      • TMG (Trimethylglycine): Used to aid methylation and keep homocysteine levels balanced for heart and brain function.
      • Omega-3 Fish Oil: Taken daily to reduce inflammation, benefit heart health, and balance hormones—paired with DHEA in the morning.
      • Plant-Based Protein Powder: Chooses soy-free vegan protein (like pea or hemp) over whey to reduce bloating and aid recovery post-workout.
      • Vitamin D3 + K2: Takes 5,000 IU D3 with 80 mcg K2 to boost immunity, regulate hormones, and protect bone and heart health.
      • Zinc: Important for immune strength and testosterone production; takes 20–30 mg per day, balanced with copper if needed.
      • Multivitamin (Methylated): Ensures no nutrient gaps by using a high-quality multivitamin with bioactive B vitamins and chelated minerals.
      • Creatine: Recommends 5 grams daily pre-workout to increase strength, endurance, and energy production.
      • Probiotics: Supports gut health and digestion; often part of his gut reset protocols.
      • Magnesium Glycinate or Magnesium L-Threonate: Uses well-absorbed forms to aid sleep, muscle relaxation, and mental calmness—typically at night.
      • Electrolytes: Uses electrolytes in water each morning to prevent dehydration, improve energy, and maintain mineral balance.
      • Vitamin B12 (Methylcobalamin): A go-to for energy and brain health; avoids synthetic forms and suggests methylated B12 instead.
      • Potassium: Important for hydration, nerve function, and muscle health; often paired with magnesium in his routine.
      • CoQ10: Includes this antioxidant to promote cellular energy and heart health, often alongside resveratrol.
      • Essential Amino Acids: Prefers full-spectrum EAAs over BCAAs to aid muscle growth, recovery, and immune function.
      • Methylated Folate (5-MTHF): Important for those with MTHFR variants; helps with neurotransmitter function, better sleep, and mental clarity.
      • DHEA: A precursor hormone Brecka uses in the morning with omega-3s to help maintain hormone levels and overall vitality.
      • Mineral-Rich Sea Salt: Adds a pinch of unrefined salt to morning water for hydration, adrenal function, and trace mineral intake.
    • Gary Brecka with NMN and Resveratrol

      Resveratrol + NMN

      Resveratrol and NMN are two longevity-focused supplements that Gary Brecka includes in his routine. Both compounds have been linked to improved cellular function and overall health.

      • Promotes healthy circulation: Resveratrol is known for its potential benefits in supporting blood flow and vascular health.
      • Linked to longevity and energy metabolism: NMN plays a role in NAD+ production, which is essential for mitochondrial function and overall vitality.
      • Shown to impact blood markers: Brecka acknowledges that both NMN and resveratrol supplements have been associated with improvements in metabolic health.
      • Best taken with a well-rounded supplement stack: He often pairs them with other antioxidants and essential nutrients for maximum benefits.

      By using NMN and resveratrol, he aims to optimize energy levels, circulation, and cellular function, making them an integral part of his longevity-focused supplement routine.

      You should be taking resveratrol. It helps with circulation. It helps restore vascular laxity.
      Gary Brecka

    • TMG (Trimethylglycine)

      Gary Brecka includes TMG (Trimethylglycine) in his supplement lineup due to its role in methylation, a critical biochemical process that impacts heart health, brain function, and overall wellness. Since methylation helps regulate homocysteine levels, TMG is particularly useful for maintaining cardiovascular and neurological function.

      • Plays a role in methylation: TMG provides methyl groups that help the body process homocysteine, reducing potential risks to heart health.
      • Supports cognitive and neurological function: Proper methylation contributes to mental clarity, energy levels, and nervous system balance.
      • May benefit cardiovascular health: Keeping homocysteine levels in check supports circulation and heart function.
      • Available in various dosages: While Brecka has not specified an exact amount, TMG supplements typically range from 750 mg to 3,000 mg per serving.
      • Often paired with other methylation nutrients: TMG works well alongside methylated folate, and B6 to optimize methylation efficiency.

      He includes TMG as part of his supplement stack to enhance methylation, helping maintain long-term cardiovascular and cognitive health.

    • Gary Brecka using Omega-3 fish oil supplements

      Omega-3 Fish Oil

      Gary Brecka considers omega-3 fish oil supplements an essential part of his routine for overall health and longevity. While fatty fish like salmon and sardines provide omega-3s, many people don’t consume enough through diet alone.

      That’s why Brecka recommends supplementing with fish oil or algae oil to ensure the body gets adequate amounts of EPA and DHA, the key omega-3 fatty acids. He also pairs omega-3 fish oil with DHEA in the morning to support hormone balance and reduce inflammation.

      • Supports heart, brain, and joint health: Omega-3s play a key role in cardiovascular function, cognitive health, and reducing joint stiffness over time.
      • Helps manage inflammation: He highlights omega-3s as a natural way to reduce inflammation, which is linked to many chronic health concerns.
      • Daily intake recommendation: A common dosage is 1–3 grams of EPA/DHA per day, depending on individual needs.
      • High-quality sourcing matters: He advises using mercury-tested fish oil or a vegan algae-based omega-3 for purity and effectiveness.

      Omega-3 fish oil is a staple in his routine because of its wide-ranging benefits. Whether supporting the heart, brain, or hormone balance, it plays an important role in overall health.

    • Gary Brecka drinking a plant protein shake

      Plant-Based Protein Powder

      Protein is essential for muscle recovery, and Gary Brecka prefers plant-based protein powders over whey. He avoids dairy-based options due to their potential to cause bloating and inflammation in some individuals. Instead, he recommends clean, soy-free, plant-based protein sources like pea or hemp protein.

      These provide a high-quality amino acid profile without the digestive discomfort that can come with whey. For Brecka, choosing a plant-based option aligns with his focus on maximizing protein intake while minimizing unwanted dietary irritants.

      • Better digestion and gut health: Plant-based protein powders are easier to digest compared to whey, which can cause bloating or discomfort.
      • No dairy or soy ingredients: He specifically recommends soy-free and vegan protein powders to avoid common allergens and inflammatory triggers.
      • Optimized for muscle recovery: A single scoop provides 20–30 grams of protein, making it an effective option for refueling after workouts.
      • Steady energy without insulin spikes: Unlike whey protein, plant-based options are less likely to cause sharp blood sugar fluctuations.

      His preference for plant-based protein reflects his commitment to clean nutrition. By choosing a high-quality, soy-free formula, he ensures his protein intake is effective, easy on digestion, and aligned with his overall health philosophy.

    • Tamba

      (Just Kidding—Not Actually a Supplement)

       

      For a hot second we almost listed Tamba as the “mystery capsule” in Gary Brecka’s stack. Spoiler: you don’t swallow it—you click it. Tamba.ca is the product studio + AI lab behind Routines.club (yep, this site), Examine.com, TheCoterie, and more. Raised a round and need an app? Think of Tamba as creatine for your codebase.

      • Full‑stack gains: Idea → production web & mobile apps with rock‑solid infra—no more juggling 12 different “dev‑vitamins.”
      • UX/UI + branding blend: Research‑driven design systems that stick like vitamin D needs K2.
      • AI‑powered builds: Apps powered by custom LLMs, gen‑AI image pipelines, and workflow automation—NMN for your product’s cellular health.
      • Launch‑speed metabolism: Lean sprints ship features in weeks, not quarters—goodbye scope‑creep fatigue.

      How to take it: No shaker bottle required—just tap Tamba and book a discovery call. One scoop of Tamba a day keeps technical debt away.

    • Closeup of the AG1 drink

      AG1

      AG1 is a great addition for anyone looking to enhance the benefits of a well-rounded supplement routine like the one Gary Brecka follows. It combines essential vitamins, minerals, probiotics, and whole-food nutrients into one easy daily scoop—making it ideal for those who want to simplify their supplement intake without missing out on key nutrients.

      • Covers daily essentials: AG1 includes a wide range of nutrients typically found in multivitamins, probiotics, B-complexes, and greens powders.

      • Helps improve digestion and gut health: With built-in digestive support and good bacteria, it reduces the need for separate digestive aids or probiotic supplements.

      • Convenient morning ritual: Best taken on an empty stomach, mixed with 250–350 ml of cold water, to kick-start energy, focus, and absorption.

      • Complements existing supplements: Works well alongside Gary Brecka supplements like magnesium, amino acids, and D3, especially for those looking to simplify their regimen.

      • Designed for long-term wellness: Its science-based blend supports immune function, performance, and healthy aging—all core goals of a performance-focused supplement plan.

      Adding AG1 to your routine is an easy way to fill nutritional gaps and streamline your supplement stack while supporting digestion, energy, and overall daily performance.

    • Closeup of Ashwagandha pills that Gary Brecka uses

      Ashwagandha

      Ashwagandha is a powerful adaptogen that plays a helpful role in reducing stress, balancing hormones, and improving overall resilience. He recommends adaptogens like ashwagandha as part of his broader approach to managing cortisol levels and supporting long-term health. While not always a headline item in his supplement stack, this herb aligns well with his emphasis on restoring balance in the body.

      • Hormonal balance: Ashwagandha may help lower elevated cortisol, the body’s main stress hormone, which can support testosterone levels, thyroid function, and metabolic health.

      • Stress reduction: Known for its calming effects, ashwagandha is often used to ease feelings of tension and reduce the physical effects of chronic stress.

      • Enhanced energy and stamina: Regular supplementation has been shown to help reduce fatigue and improve physical performance, especially in people with demanding routines.

      • Cognitive function: Ashwagandha may help improve memory, focus, and processing speed by calming the nervous system and reducing mental fog.

      • Sleep quality: By promoting relaxation and reducing nighttime stress, ashwagandha can make it easier to fall asleep and stay asleep consistently.

      Ashwagandha fits naturally within the philosophy of Gary Brecka supplements, especially for those looking to balance stress, improve mental clarity, and maintain steady energy levels throughout the day.

    • Gary Brecka with Vitamin D and Vitamin K2 supplement bottles

      Vitamin D3 + K2

      Vitamin D3 is one of the most important nutrients in Brecka’s supplement list due to its widespread effects on immunity, hormones, and bone health. Many people are deficient, especially those who don’t get enough sunlight, leading to weakened immune function and potential long-term health issues. To maximize its benefits, he always pairs Vitamin D3 with K2, ensuring proper calcium absorption and heart health.

      • Boosts immunity and hormone function: D3 helps regulate the immune system, while also playing a role in testosterone and other hormone levels.
      • Essential for bone and heart health: Without K2, calcium may not be directed to bones properly, increasing the risk of arterial calcification.
      • Deficiency can mimic other illnesses: Prolonged low levels of D3 can cause joint pain, fatigue, and immune imbalances, sometimes mistaken for other conditions.
      • Recommended dosage: He often suggests 5,000 IU of D3 combined with 80 mcg of K2 per day, with adjustments based on individual blood levels.
      • Best taken with fat for absorption: Since D3 is fat-soluble, it should be consumed with a meal containing healthy fats for better uptake.

      He ensures optimal absorption and effectiveness by combining Vitamin D3 with K2, making this a core part of his supplement plan for long-term health.

    • Gary Brecka's theanine pills

      Theanine

      Gary Brecka includes theanine in his supplement recommendations, particularly within his sleep supplement protocols. Known for its calming properties, theanine helps with focus, sleep quality, and reducing restlessness. It’s especially helpful for those managing ADHD or trouble falling asleep.

      • Promotes a calm, focused state: Theanine increases alpha brain wave activity, helping create a relaxed but alert mental state.

      • Improves sleep without sedation: While not a sedative, theanine encourages restful sleep by calming the nervous system.

      • Useful for ADHD management: He often recommends it to improve focus and reduce overstimulation, especially in people with ADHD.

      • Standard dosage range: Most commonly taken in amounts between 100 and 400 mg daily, depending on individual response.

      Theanine is a gentle yet effective option for improving sleep quality and mental focus, making it a valuable part of Brecka’s supplement approach.

    • Gary Brecka using zinc supplements

      Zinc

      Zinc plays a critical role in immune function, hormone regulation, and overall well-being. Gary Brecka understands its role in fighting infections, healing wounds, and maintaining proper testosterone levels, especially in men. He considers it an essential mineral for both short-term immunity and long-term health.

      • Strengthens the immune system: Zinc helps white blood cells fight infections, making it particularly useful during cold and flu season.
      • Important for hormonal balance: It contributes to testosterone production in men and plays a role in fertility and reproductive health for women.
      • Aids in wound healing and enzyme function: Zinc is involved in hundreds of biological processes, including tissue repair and metabolism.
      • Suggested dosage: 20–30 mg per day is a common recommendation, usually taken with food to prevent nausea.
      • Balanced intake matters: Since high doses of zinc can deplete copper levels, he advises either balancing intake or using a multivitamin with both minerals.

      He includes zinc in his routine to help maintain a strong immune system, regulate hormones, and keep his body functioning efficiently. Ensuring proper intake can provide lasting health benefits.

    • Gary Brecka with multivitamin pills

      Multivitamin (Methylated)

      Gary Brecka believes that many health issues stem from nutrient deficiencies, which is why he takes a high-quality multivitamin daily. Rather than relying on diet alone, he ensures his body gets a full spectrum of essential vitamins and minerals. He specifically chooses methylated multivitamins, which contain active forms of B vitamins like folate, B12, and B6, making them easier for the body to absorb and use.

      • Provides a full range of essential nutrients: A well-formulated multivitamin covers vitamins A, B-complex, C, D, E, and K, along with key minerals like magnesium and selenium.
      • Contains methylated B vitamins: He avoids synthetic forms like folic acid and cyanocobalamin, opting for bioactive forms that the body can process more efficiently.
      • Helps fill nutrient gaps: Even a well-balanced diet may lack certain vitamins and minerals, making daily supplementation a practical choice.
      • Typical dosage: One serving per day, usually 2–4 capsules depending on the brand.
      • Forms the foundation of his supplement routine: A high-quality multivitamin works alongside other Gary Brecka supplements like magnesium and amino acids for overall health.

      He ensures his body gets all the necessary raw materials for optimal function by choosing a top-class multivitamin, reducing the risk of deficiencies.

    • Gary Brecka using magnesium supplements

      Magnesium (Glycinate or L-Threonate)

      Magnesium plays a key role in relaxation, muscle recovery, and brain function, making it one of the most important minerals in Gary Brecka’s supplement list. He frequently emphasizes its benefits for sleep, mood stability, and nervous system health.

      However, not all magnesium supplements are created equal—he warns against magnesium oxide, which has poor absorption, and instead prefers forms like magnesium glycinate and magnesium L-threonate for their superior bioavailability.

      • Helps with relaxation and stress management: Magnesium is known for its calming effects, making it useful for those dealing with anxiety or high stress levels.
      • Aids in sleep and muscle recovery: Taking magnesium in the evening helps relax muscles and promote restful sleep.
      • Better absorption with the right forms: He recommends magnesium glycinate for relaxation and magnesium L-threonate for cognitive benefits, as it crosses the blood-brain barrier.
      • Common dosage: Around 200–400 mg per day, often taken at night for better sleep.
      • Part of his core supplement routine: Magnesium is a crucial part of the Gary Brecka supplements list, contributing to better sleep, reduced headaches, and improved overall health.

    • Gary Brecka with creatine powder in a plate

      Creatine

      Gary Brecka includes creatine in his supplement routine due to its well-documented benefits for muscle strength, endurance, and recovery. He recommends taking it daily, particularly before workouts, to maximize its impact on performance and energy production.

      • Boosts muscle strength and endurance: Creatine helps increase power output, making it beneficial for both strength training and high-intensity workouts.
      • Enhances exercise performance: Regular intake can improve muscle recovery, allowing for better performance in repeated training sessions.
      • Recommended intake: He suggests 5 grams of creatine per day, typically before exercise.
      • May benefit brain health: Beyond fitness, creatine has been linked to cognitive function and neuroprotection.

      Gary Brecka ensures his body has the energy reserves needed for both physical and mental performance by consistently supplementing with creatine.

      My thoughts on creatine are five grams a day prior to exercise.
      Gary Brecka

    • Gary Brecka with DHEA

      DHEA

      As people age, their hormone levels naturally decline, which can affect overall well-being. Gary Brecka supplements with DHEA to support hormone production, particularly testosterone and other essential hormones. He views it as a foundational supplement because it acts as a precursor hormone, meaning the body converts it into the hormones it needs.

      • Hormone support: DHEA plays a role in maintaining hormone levels, particularly as testosterone and estrogen production decreases with age.
      • Morning pairing with omega-3s: He often takes DHEA with omega-3 fish oil in the morning to promote hormone balance and overall health.
      • Dosage considerations: While typical DHEA dosages for adults range between 25–50 mg per day, individual needs may vary.
      • High-quality matters: He stresses the importance of using a high-quality DHEA supplement, noting that since it’s a prohormone, it must be present for the body to make essential hormones efficiently.
      • Part of a broader supplement routine: Alongside Gary Brecka supplements like magnesium, resveratrol, and B12, DHEA fits into his approach to optimizing long-term health.

      For those considering Gary Brecka recommended supplements, DHEA may be an option to support hormone levels naturally but choosing the right supplement and dosage is essential for effectiveness.

      D3 and DHEA will raise testosterone, raise the pressure on the bone marrow, improve red blood cell and hemoglobin levels, and improve your oxidative state.
      Gary Brecka

    • Gary Brecka focusing on essential amino acids

      Essential Amino Acids

      Gary Brecka believes essential amino acids (EAAs) are a key part of any supplement routine, especially for muscle recovery and athletic performance.

      Unlike branched-chain amino acids (BCAAs), which only provide a few amino acids, EAAs deliver all the building blocks the body needs for muscle repair, tissue growth, and immune function.

      To maximize absorption, he prefers to take a high-quality EAA supplement, which he considers one of the most effective ways to energize the body without unnecessary calories.

      • More effective than BCAAs: He considers essential amino acids supplements superior to isolated BCAAs for building lean muscle and improving recovery.
      • Helps with muscle and tissue repair: EAAs provide the raw materials needed for protein synthesis, ensuring the body can efficiently rebuild muscle after workouts.
      • Recommended intake: He suggests 5–10 tablets or one scoop of powder daily, often before or after workouts for maximum benefit.
      • A staple in his supplement stack: EAAs are among the recommended supplements he consistently takes to maintain muscle mass, aid recovery, and keep his body performing at its best.

      Essential amino acids play a key role in Brecka’s supplement routine, helping to maximize muscle recovery and optimize performance.

    • Gary Brecka holding an electrolyte drink

      Electrolytes

      Proper hydration is more than just drinking water—it’s about replenishing essential minerals that keep the body functioning well. Gary Brecka includes electrolytes in his daily routine to stay energized, especially during workouts or first thing in the morning.

      Instead of sugary sports drinks, he opts for high-quality electrolyte mixes, which contain key minerals such as sodium, potassium, and magnesium.

      • Better muscle function and nerve signaling: Electrolytes play a key role in keeping muscles working properly and ensuring nerves send signals efficiently.
      • Reduced risk of cramping and fatigue: When electrolyte levels drop, muscle cramps and sluggishness can set in, especially during physical activity.
      • Suggested daily intake: One packet of an electrolyte mix is enough for daily consumption as it can provide around 1000 mg of sodium, 200 mg of potassium, and 60 mg of magnesium.
      • No added sugars or fillers: He prefers electrolyte formulas that deliver essential minerals without artificial sweeteners or unnecessary ingredients.
      • Alternative natural source: Instead of a supplement, he sometimes dissolves mineral-rich sea salt in water to replenish electrolytes naturally.

      Electrolytes play a vital role in hydration, helping the body maintain energy levels and muscle efficiency. He ensures his body stays balanced and performs optimally throughout the day by including them in his routine.

    • Gary Brecka with methylated folate supplements

      Methylated Folate

      Gary Brecka stresses the importance of methylated folate (vitamin B9) for brain health and neurotransmitter function. Folate plays a role in mental clarity, mood balance, and restful sleep by helping regulate neurotransmitters.

      Gary Brecka has observed that people low in methylated folate often experience racing thoughts at night, leading to poor sleep.

      • Better neurotransmitter regulation: Methylated folate helps the body process key brain chemicals, reducing mood swings and mental fog.
      • Potential benefits for anxiety and sleep: Low folate levels have been linked to restless nights and racing thoughts, which Brecka addresses through supplementation.
      • More effective than folic acid: The 5-MTHF form of folate is already in its active state, making it easier for the body to use.
      • Recommended dosage range: Depending on individual needs, Brecka suggests between 400 mcg and 5 mg per day, with higher doses often recommended for those with MTHFR mutations.

      Folate plays a key role in brain function and overall well-being. He ensures his body gets the right nutrients for mood stability, better sleep, and improved mental clarity by choosing a high-quality methylated folate supplement instead of folic acid.

    • Gary Brecka using vitamin B12 supplements in his daily routine

      Vitamin B12 (Methylcobalamin)

      Gary Brecka highlights the importance of methylated vitamin B12, also known as methylcobalamin, for brain health and energy production. Since B12 plays a key role in neurotransmitter function and nerve insulation, a deficiency can lead to sluggishness, brain fog, and poor focus.

      • Essential for brain function and energy: B12 is involved in neurotransmitter activity, nerve health, and mental clarity, helping prevent cognitive decline and fatigue.
      • Recommended for those with absorption issues: Vegetarians, vegans, and aging individuals often need supplementation since B12 is primarily found in animal-based foods.
      • Optimal dosage range: Depending on individual needs, common doses range from 1,000 to 5,000 mcg daily or weekly, with some opting for B12 injections.
      • Avoids synthetic forms: He warns against cyanocobalamin, as it can be harder on the liver, and instead recommends the bioavailable methylcobalamin form.

      Vitamin B12 is a key part of Brecka’s supplement routine, helping maintain mental sharpness, steady energy, and overall cognitive function. Choosing the right form ensures better absorption and long-term benefits.

    • Gary Brecka using sea salt in the morning

      Mineral-Rich Sea Salt

      One of Brecka’s simplest daily habits is adding unrefined sea salt to his water each morning. Unlike processed table salt, high-quality sea salt retains dozens of trace minerals that help the body maintain hydration, electrolyte balance, and adrenal function.

      • Boosts hydration and electrolyte balance: Unrefined sea salt contains key minerals that help the body maintain proper fluid levels.
      • Supports adrenal and thyroid function: Naturally occurring iodine in sea salt contributes to thyroid health, while trace minerals benefit the adrenal glands.
      • More mineral-rich than table salt: Quality sea salts retain a high percentage of minerals, whereas processed table salt loses most of its beneficial content.
      • Easy daily intake: A pinch (around 1/4 teaspoon) added to a glass of water in the morning helps replenish minerals lost overnight.
      • A low-cost addition to a supplement routine: While many rely on electrolyte powders, he sees sea salt as a simple and effective alternative.

    • Gary Brecka with probiotic supplements

      Probiotics

      Gut health plays a major role in overall well-being, and Brecka acknowledges the importance of maintaining a balanced microbiome. In his Ultimate Gut Reset Challenge, he emphasizes the need for digestive health, making probiotics a valuable part of his routine.

      • Promotes a balanced gut microbiome: Probiotics help maintain a healthy ratio of beneficial bacteria, which can improve digestion and immune function.
      • Aids in nutrient absorption: A well-functioning gut enhances the body’s ability to absorb essential vitamins and minerals.
      • Linked to mental well-being: Probiotics can influence mood and cognitive health through the gut-brain connection.
      • Often paired with digestive enzymes: He may use probiotics alongside other digestive aids to enhance overall gut function.
      • A key part of long-term wellness: Gut health is essential for maintaining energy levels, supporting the immune system, and preventing digestive discomfort.

      Probiotics complement Brecka’s holistic approach to health, ensuring optimal digestion and nutrient absorption.

    • Gary Brecka with CoQ10

      Coenzyme Q10 (CoQ10)

      CoQ10 is an antioxidant that plays a critical role in energy production and cardiovascular function. He includes it in his supplement lineup to help combat oxidative stress and promote cellular health.

      • Essential for cellular energy: CoQ10 is involved in ATP production, which fuels cells and supports overall vitality.
      • Contributes to heart health: Regular supplementation may aid circulation and support cardiovascular function.
      • Acts as a powerful antioxidant: CoQ10 helps neutralize free radicals, reducing oxidative damage in the body.
      • Often combined with other antioxidants: Brecka frequently pairs CoQ10 with resveratrol supplements to enhance its protective effects.
      • Recommended for aging individuals: Natural levels of CoQ10 decline with age, making supplementation beneficial for maintaining long-term health.

    • Gary Brecka using potassium supplements

      Potassium

      Potassium is a key electrolyte that plays a major role in muscle contraction, nerve function, and fluid balance. He prioritizes this mineral alongside magnesium to maintain proper hydration and prevent deficiencies.

      • Regulates muscle and nerve function: Potassium helps transmit nerve signals and ensures smooth muscle contractions.
      • Prevents cramps and fatigue: Maintaining adequate levels can reduce the risk of muscle spasms, particularly during exercise.
      • Works alongside magnesium: Brecka emphasizes the importance of balancing potassium with magnesium supplements for overall well-being.
      • Supports cardiovascular health: Potassium helps regulate blood pressure and maintain heart rhythm.
      • Common dietary sources: While potassium is found in foods like bananas, leafy greens, and avocados, supplementation can help meet daily needs.

      Brecka includes potassium in his routine to enhance physical performance and maintain electrolyte balance.

    • Close up of a glass with hydrogen water

      Hydrogen Water

      Hydrogen water is one of the hydration tools he includes in his wellness routine, particularly for its potential anti-inflammatory and recovery benefits. By infusing water with molecular hydrogen, this drink may help reduce oxidative stress and improve athletic performance.

      • Reduces inflammation naturally: Molecular hydrogen may help neutralize free radicals, easing inflammation throughout the body.

      • Enhances physical recovery: Often used post-workout, hydrogen water can help reduce soreness and accelerate recovery time.

      • Boosts athletic performance: Improved energy production and reduced fatigue are key reasons why athletes and wellness experts include it in their routines.

      • No set dosage: Hydrogen water can be consumed like regular water throughout the day, especially after waking or exercising.

      Hydrogen water offers a simple way to upgrade daily hydration and aid recovery, making it a fitting addition to a health-focused supplement stack.

    • Closeup of Gary Brecka's melatonin pills

      Melatonin

      Melatonin plays a key role in his approach to optimizing sleep. If used responsibly, melatonin helps those who struggle to fall asleep and may benefit individuals working on sleep consistency.

      • Aids in falling asleep faster: Melatonin helps signal the body that it’s time to wind down, particularly in low-light environments.

      • Regulates the body’s internal clock: It can be useful for people dealing with jet lag, shift work, or irregular sleep patterns.

      • Standard usage guidance: Though he hasn’t shared exact doses, most use between 0.5 mg to 5 mg taken 30–60 minutes before bedtime.

      Melatonin aligns with his focus on restoring natural sleep cycles, making it a smart choice for anyone looking to improve nighttime rest and recovery.