"I think virtually everyone should be taking creatine outside of people who have got severe kidney disease because creatine seems to be fantastic for not only muscle recovery but also muscle performance in combination with exercise."

"Personally, I take 1 gram a day. I think the evidence of a protective effect for heart health with omega-3 is quite compelling, but I want to stay away from higher doses that are linked to elevated risks of atrial fibrillation."

"Ingesting 3 milligrams per kilogram of caffeine prior to exercise further increases the dopamine release associated with exercise specifically. This provides a long-lasting increase in focus, alertness, and motivation not just during the exercise but also after."

"I take collagen peptides because of the human research that we've got looking at skin health. A meta-analysis included 10 separate human clinical studies that were all placebo-controlled and all showed improvements in skin health."

"Personally, I take 1,000 international units of vitamin D as part of MicroVitamin. That level helps me make sure I'm locking in the benefits of vitamin D without getting anywhere near the high doses that might lead to problems."

"Personally, I take around 300 micrograms of melatonin, which is just enough to match the levels naturally produced by the body. For melatonin to work properly, it's critical to take it about 2 hours before wanting to fall asleep."

"We've got multiple randomized placebo-controlled studies in humans showing that hyaluronic acid is absorbed and it does improve aspects of skin health. Personally, I take 200 milligrams every day."

"That's where TMG comes in. TMG is trimethylglycine, meaning that it's got three methyl groups. It can donate those methyl groups to help convert homocysteine into methionine, and in the human clinical studies we can see that TMG lowers homocysteine levels."

"Ashwagandha is known to lower anxiety and cortisol. I'm not going to take ashwagandha year round. I would only do this if I was feeling like I wasn't managing my short and medium-term stress well. I don't take it on a regular basis, I do take it when things are particularly stressful."

"For me, I also take Micro Vitamin which is the low-dose multivitamin and mineral that I designed and personally use. I designed it to make sure that we don't mega-dose. Most multivitamins on the market mega-dose these micronutrients, which is not ideal. We want to hit our recommended daily intakes but we don't want to exceed them too much because we can cause side effects."

"Theanine, provided it's safe for you, can be taken 100 or 200 milligrams about 30 or 60 minutes before sleep. It can enhance the transition to sleep and depth of sleep. It increases GABA, and has also been shown for people that are chronically stressed to significantly increase relaxation."

"Magnesium has been shown to increase the depth of sleep and has been shown to decrease the amount of time that it takes to fall asleep. Magnesium threonate seems to be the more bioavailable form of magnesium and is shuttled preferentially to the brain, which is where you want it."

"I take between 3 and 5 grams of psyllium husk every day. It helps to feed the bacteria that grow in our gut, and through this mechanism we can see improvements in insulin sensitivity, blood sugar levels, blood pressure, and cholesterol."

"Personally, I will still be using vitamin K2 supplements. I use the MK7 version and I take around 120 micrograms every day. I do this because there is some data to suggest that it helps to strengthen the bones and it may help reduce the calcium buildup in the blood vessels around the heart."

"I take apigenin before bedtime, 50 milligrams. The major source of action is to calm the nervous system by adjusting things like GABA and chloride channels, and it also has a mild effect in reducing cortisol."

"Sulforaphane is the most potent dietary naturally occurring activator of the NRF2 pathway. In humans there's been a lot of clinical studies showing it lowers inflammation biomarkers and biomarkers of oxidative stress in blood cells. It affects glutathione, all sorts of cancer prevention studies, and Alzheimer's disease in animals."

"I also don't take what some people call the poor man's version of metformin, which is berberine. Berberine gives me brutal headaches. Berberine lowers blood glucose, and that's why I think it's giving me brutal headaches."

"During times of exposure to viral illness, I also supplement with liposomal vitamin C by Pure Encapsulations."

"At doses between 1 to 3 grams, it appears to be safe. It appears to have metabolic benefits from the human randomized control trial data and it pairs nicely with magnesium."

"Supplementing with vitamin E is a bad idea. There's no net benefit of supplementation with vitamin E for the prevention of cardiovascular disease or cancer, and in the SELECT trial, vitamin E supplements appeared to increase the risk of prostate cancer."

"I take 100 milligrams of zinc with that meal. I do that consistently."

"I've been taking Alpha-GPC pretty consistently for a number of years. I do not take it every day. I would say I take it about four days per week prior to workouts or bouts of cognitive work."

"A meta-analysis published in the Lancet links higher fiber intake with a 15 to 30% decreased risk in deaths from all causes, heart disease, and strokes."

"I've been taking 900 milligrams of myo-inositol every third night or so as a test of its ability to improve sleep, and the depth and quality of sleep that I've been obtaining is pretty remarkable."

"The tried and true function of nicotinamide riboside, at least something we can mostly expect if someone's going to supplement with the right dose being 500 milligrams to 1,000 milligrams, is lowering inflammation, particularly if you have a higher inflammatory status to start with."

"I once took curcumin, turmeric, in high dosage, about a gram to two gram capsules, and I felt absolutely terrible. I would rather lose all my hair than ever take curcumin or turmeric in high dosages again."

"I personally take glycine as part of my sleep supplement. It's got 2,500 mg of glycine on its own, but the sleep supplement also includes magnesium in the form of magnesium glycinate, which yields an additional 774 mg of glycine. So I'm taking just over 3,200 mg of glycine in my sleep supplement."

"I do use L-tyrosine from time to time for enhancing focus and motivation. L-tyrosine is typically taken in capsule form, anywhere from 500 to 1,000 milligrams, and the time scale for increasing dopamine is about 30 to 45 minutes after ingestion."

"In the morning I take tongkat ali and fadogia. This is for freeing up testosterone and for luteinizing hormone stimulation. I've been on it for years, it works great. It shifted my testosterone and free testosterone in the right direction, subtly but meaningfully."

"It is extremely important to continue to ingest plenty of fluids and electrolytes. The neurons of your brain and body that control your movements, your thoughts, clarity of thinking in general, is critically dependent on the presence of adequate levels of sodium, potassium, and magnesium."

"I do take a foundational supplement, which is my source of vitamin A in addition to my food sources."

"The magic number appears to be 1.6 grams of protein intake per kilogram of body weight per day. Older adults should target an even higher 2 grams per kilogram. Protein powder is a fantastic option for reaching these high protein intakes."

"With breakfast I take alpha lipoic acid."

"When they isolated just randomized control trials with the lowest risk of bias, calcium supplements didn't seem to help at all. There were even some risks with taking too much calcium."

"Glutamine has been shown in a few studies to play a role in bolstering the immune system. It can increase the number of killer cells in the immune system."

"As a preventative, the dosage is about 1,200 milligrams per day divided into two different dosages of 600 milligrams each. If you already have a cold, I took 900 milligrams three times per day, avoiding intake close to sleep because it did disrupt my sleep."

"I confess I take NMN powder. I don't get paid to say this. I don't have any belief that it's going to increase my lifespan, but it seems to have a pro-energy effect that I like."

"There are no clear benefits from resveratrol supplements. However there are likely harms. In 27 older men who were put on an exercise program, resveratrol supplements blunted the positive effects of exercise when compared to placebo."

"Daily doses of beetroot juice containing about 397 mg of nitrate significantly reduced blood pressure by around eight points compared to placebo in patients with high blood pressure. That effect size is comparable to the impact of blood pressure medications."

"I take 600 milligrams of garlic in capsule form anytime I eat, and I do that for general cardiovascular function. I make it a point to always ingest a 600 milligram capsule of garlic anytime I take Alpha-GPC to offset increases in TMAO."

"I do take boron. I think it's two to four milligrams."

"I take some iron during menstruation."

"I started taking Rhodiola rosea about six months ago in response to conversations with Dr. Lane Norton and Dr. Andy Galpin, and it's a supplement that I take before high-intensity workouts."

"Recently I started eating roasted raw cacao beans for their polyphenol content. I actually like the bitterness. They have a lot of fiber."

"I've been taking fadogia for some period of time. All my markers and tests indicate that there's no toxicity. But I've been taking 600 milligrams per day, cycling it for about 8 to 12 weeks on and then a few weeks off."

"Ketones can bypass some of the mitochondrial dysfunction after brain injury and seem to be more energetically efficient in terms of generating ATP. They may also have anti-inflammatory and neurotrophic effects, including driving an increase in BDNF production which could help recovery."

"I take L-carnitine every day. I've been kind of experimenting with that a little bit, which is not a psychedelic compound."

"Beta-alanine seems to support exercise that is of slightly longer duration, a mix of anaerobic and aerobic type movement in the 60 to 240 second range. The standard dose is somewhere between two and five grams. It really seems to improve muscular endurance and anaerobic running capacity and reduce fatigue."

"The US Preventative Services Task Force concluded with moderate certainty that there are harms from supplementing with beta-carotene, and those harms outweigh the benefits. They also recommend against using vitamin E supplements due to evidence that both may increase mortality."