Gary Brecka’s Supplement Routine

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.
• Potassium: Important for hydration, nerve function, and muscle health; often paired with magnesium in his routine.
• DHEA: A precursor hormone Brecka uses in the morning with omega-3s to help maintain hormone levels and overall vitality.
• Essential Amino Acids: Prefers full-spectrum EAAs like PerfectAmino over BCAAs to aid muscle growth, recovery, and immune function.
• Electrolytes: Uses LMNT or sea salt in water each morning to prevent dehydration, improve energy, and maintain mineral balance.
• Methylated Folate (5-MTHF): Important for those with MTHFR variants; helps with neurotransmitter function, better sleep, and mental clarity.
• Vitamin B12 (Methylcobalamin): A go-to for energy and brain health; avoids synthetic forms and suggests methylated B12 instead.
• Mineral-Rich Sea Salt: Adds a pinch of unrefined salt to morning water for hydration, adrenal function, and trace mineral intake.
• CoQ10: Includes this antioxidant to promote cellular energy and heart health, often alongside 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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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

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 like PerfectAmino (BodyHealth), 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.
• Comparable to a high-protein meal: A single serving of PerfectAmino (5 tablets) delivers the same usable protein as eating 10 eggs, making it an efficient source of amino acids without added calories.
• 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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.