Why you should consider supplements: Due to depleted soil, reduced nutrient density and contaminants in our food supply, it can be difficult to get sufficient daily nutrients from diet alone. A diet centered around whole, nutrient-dense foods is definitely #1 priority, but supplements are a helpful adjunct to fortify your nutrient intake. Supplements can also be used to strategically optimize health and performance.
What people have to say about supplements:
Dr. Mark hyman, Chris Kresser, [Dr. Sara Ballantyne] re nutrient deficiencies and inability to get everything you need from whole food supplements
Podcast Episodes:
- The Peter Attia Drive: Ep. #340 – AMA #69 (3.16.25) Scrutinizing supplements: Creatine, fish oil, vitamin D, and more – a framework for understanding effectiveness, quality and individual need
BRANDS: Do your own research, but these are the brands I consider to be quality (usually based on the endorsement of health practitioners/influeners I deem credible at the moment, which is always changing):
- Adapt Naturals (Chris Kresser) – multivitamins, vitamin stacks, all around quality source vitamins
- Ancestral Supplements – beef liver, organ meat supplements
- Big Bold Health (certain products endorsed by Dr. Mark Hyman)
- Biostack Labs – NAD+
- Blueprint (Bryan Johnson)
- Designs for Health – all around supplements
- Just Thrive – Spore-based probiotic
- LiveMomentous (endorsements: Modern Wisdom, Tim Ferriss, Andrew Huberman)
- Mara Labs – BrocElite (sulphorophane)
- Metagenics – all around supplements
- Mitopure (Urolithin A) for mitochondrial health, mitochondrial turnover and mytophagy (Urolithin A discussed by Dr. Mark Hyman)
- Nordic Naturals – omega-3 supplements and Vitamin D (good options for kids)
- Novos (endorsed by Ben Greenfield) – longevity supplement, intended to target “all 12 pathways” of aging
- Onnit (Joe Rogan)
- Pure Encapsulations (Dr. Rhonda Patrick has endorsed their multivitamin, third-party tested, good for lots of different supplements)
- Qualia – Nootropics, NAD+, sleep aids, senolytics, longevity promotion
- Rho – Liposomal supplements (i.e. nutrients are surrounded by fat to supposedly aid in bioavailability and absorption)
- Seeds DS-01 Daily Synbiotic (Tim Ferriss podcast sponsor) – next generation probiotic
- Suppgrade Labs (Dave Asprey) – Vitamine DAKE and Minerals 101
- The Wellness Company (purported spike protein detox and anti-viral nasal/throat sprays)
- TryCreate – Creatine Gummies (NSF Certified for Sport)
By Supplement:
- Alpha-lipoic Acid
- Amino Acids
- Avmacol (Sulforaphane)
- Beet Root Extract / Powder
- Berberine (supports lipid metabolism)
- Choline
- Collagen
- Creatine
- Curcumin
- Digestive Enzymes / Stomach Acid Support
- DIM
- Glutathione (powerful antioxidant)
- Health Stacks (i.e. supplement stacks designed to cover your bases)
- L-Theanine
- Magnesium
- Multivitamin
- NAD+
- Nootropics / Brain Health
- Organ Meat Complex
- Omega-3s
- Probiotics
- Protein Powder
- Resveratrol
- Senolytics
- Sulforaphane
- Vitamin D (or ADK or D/K2)
- Vitamin DAKE (a combination of the fat soluble vitamins A, D, E and K)
- Tongat Ali
- Turmeric
- Urolithin A (longevity, said to support mitochondrial health by activating mytophagy, endorsed by Dave Asprey)
- Zinc (immune support)
Supplement Stacks Used By Health Influencers:
- Andrew Huberman
- Dr. Rhonda Patrick
- Dr. Peter Attia
- Tim Ferriss
- Ben Greenfield
- Dave Asprey
- Bryan Johnson – Blueprint
According to Dr. Mark Hyman (on FoundMyFitness Podcast) Essential supplements for combating the most common micronutrient deficiencies:
- Vitamin D (~4,000 IU/day, but get a blood test to know for certain)
- Omega-3s (at least 1.5-2g per day)
- Multivitamin (for insurance)
- Magnesium (essential for DNA repair enzymes, the salt forms are best: citrate, malate, glycinate, taurate)
And if you want to go one step further, add sulforaphane—a potent activator of glutathione, your body’s master antioxidant
@foundmyfitness
MGD’s 