MGD’s

Supplements

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
  • Humann – Heart Health Support
  • 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)
  • Time-Line (Urolithin A for mitochondrial health)
  • 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
  • Mitopure (Urolithin A for Mitochondrial Health)
  • Multivitamin
  • NAD+
  • Nattokinase (an enzyme found in natto, a traditional Japanese fermented soybean food, David Sinclair, in a clip/podcast with Peter Diamandis says studies suggest it reduces/removes plaque build up, says you need to take at least 12 (fu units) units a day, unclear what units; Pure Encapsulations has a well-regarded Nattokinase supplement called NSK-SD)
  • Nootropics / Brain Health
  • Organ Meat Complex
  • Omega-3s
  • Probiotics
  • Protein Powder
  • Resveratrol
  • Senolytics
  • Spermedine (David A. Sinclair suggests it is longevity-promoting)
  • Sulforaphane
  • Vitamin B3 (Niacin form) – David A. Sinclair says one of the only vitamins known to lower LP(a) – he takes high dose .5 gram a day of Niacin (aka nicotonic acid) but some people take up to 1g a day)
  • 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:

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

Dr. Rhonda Patrick’s Top 5 Supplements

Dr. Peter Attia’s Supplements List

Dr. David A. Sinclair Supplements: YouTube: The Diary of a CEO: Can Aging Be Reversed? With Dr. David A. Sinclair