Dr Mark Hyman’s Supplement Routine

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

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

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

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

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

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

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.

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.

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

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.