"If I could only have one supplement, it would be creatine because of the robust evidence base."

"But here's the reality. The 600 to 800 international unit dose of vitamin D for the general population makes sure that people aren't deficient in vitamin D and locks in all of the known benefits."

"The recommended daily intake for magnesium is 420mg for men and 320mg for women. Many of us are deficient because we're eating processed, refined foods. Instead of improving our diet, many of us just turn to the easy option and buy a magnesium pill, but the problem with that approach is that you miss out on all of the other health benefits from eating whole foods."

"Personally, I use a dose of around 1 gram of omega-3 to lock in those benefits and minimize the risks."

"Caffeine is a cognitive enhancer. It can improve learning and memory, it can increase energy, and it can increase mental and physical stamina."

"I also used to take NMN, quercetin, and fisetin, all of which I've stopped because the current research that we've got so far on those supplements, they suggest that there's no added benefit beyond a placebo."

"I personally incorporate collagen peptides into my supplement stack and I plan to do so indefinitely. They're something that our bodies can always use to maintain healthy skin, particularly as we age."

"It can cut our overall death risks by a massive 23%, and increasing our intake can add years to our lives, even if we start late."

"If you're going to experiment with ashwagandha and you're going to take ashwagandha at the dosages that significantly decrease cortisol levels, which would be dosages somewhere between 300 milligrams, and it's been explored all the way up to 900 milligrams, but typically, I would recommend if you're going to explore ashwagandha that you would explore lower dosages, somewhere in the neighborhood of 300 milligrams at least to start, right? You always want to look for the minimal effective dose. That you restrict your intake of ashwagandha to the late afternoon and evening and night time hours to keep your cortisol levels low. And that you avoid taking dosages of ashwagandha, certainly as high as 300 milligrams, anytime early in the day."

"I do believe that vitamin K2 can be used to slow down the calcification build up in the blood vessels around the heart."

"So let's try and pull everything together. Low dose melatonin supplements around 300 micrograms, if taken one to two hours before trying to fall asleep, can help patients fall asleep faster."

"Vitamin C is absolutely essential for the synthesis of collagen. You cannot make collagen without vitamin C."

"For me, it's simple: even if it is preliminary, we've got a wide variety of experimental results that all seem to be pointing in the same direction. Taurine seems to have a number of significant impacts on parameters connected to living a longer, healthier life."

"In summary, there are no clear benefits from resveratrol, and there are likely harms."

"I would not supplement with vitamin B3 in any form beyond 50 milligrams."

"Research shows there's one nutrient deficiency that has a massive impact on blood pressure, and it's a nutrient that few of us are getting enough of. So what's that nutrient? It's potassium."

"There's one impact that we've seen over and over again in the studies that convinced me to start taking it."

"We've got five double-blind randomized placebo-controlled studies that all show that hyaluronic acid supplements, they are absorbed, they do improve skin health and reduce wrinkles."

"To make sure that I'm getting all of the right micronutrients every day, I decided to use a low-dose supplement. I didn't want to mega-dose, I wanted just the right amount."

"It seems as though berberine could be a promising alternative therapy for atherosclerosis, perhaps ischemic stroke, and coronary heart disease, considering the benefits it has on anti-hyperlipidemia, its effects on the NIH stroke score, its anti-inflammatory effects, and its effects on the IMT score, without really any serious adverse reactions."

"Some people might say, well, you know, I'm going to take tons of curcumin or turmeric. And while those are wonderful anti-inflammatories, if you take too much curcumin, you can actually blunt the positive effects of exercise. So, you know, you want to be mindful of that."

"The next supplement to avoid is Vitamin E."

"My overall point though is that if your diet is already well rounded and you've got all of the calcium that you need, there's likely no benefit to supplementing with calcium, but there's possible harm."

"Studies, including a Cochrane review, have shown that some antioxidant supplements like beta-carotene, Vitamin E, and high doses of Vitamin A can actually increase death rates. That's why I chose not to include Vitamin A or E in my multivitamin."

"Trimethylglycine, also known as betaine, has got good human evidence for not only improved muscle performance, but may also help reduce dementia rates."

"Sulforaphane is an isothiocyanate compound that is the most potent naturally occurring dietary activator of NRF2, a protein that binds to special sites called antioxidant response elements that each of us has in our DNA, ultimately controlling more than 200 genes, many of which have antioxidant and anti-inflammatory properties."

"Lions mane mushroom, which has been shown in several research studies to have a mild anxiolytic, meaning anti-anxiety effect and mood elevating effect."

"I personally don't use alpha lipoic acid, but for people that have got diabetes and are struggling with nerve damage, then yes, I would consider advising them to take alpha lipoic acid."

"I've been doing protein coffee for decades. I just mix protein into my cold iced coffee, and it's an eating opportunity to get protein in rather quickly to fuel the system for the workout."

"By supplementing with glycine and NAC, we can allow ourselves the chance to rebuild their glutathione stores and maintain that optimal antioxidant to anti-oxidant balance."

"I do not take NR and NMN in order to increase lifespan."

"So why would you pay for a supplement that doesn't actually increase the spermidine levels in the body?"

"The strategy is called microdosing. Essentially all I'm doing is making sure I'm hitting my recommended daily intake for zinc."

"I don't recommend coq10 for everybody, but I do recommend it for athletes."

"First up, iron supplements. Think of iron like a tool. If you have just enough, it builds and strengthens, but too much, it can wreck havoc."

"Apigenin, magnesium 3 and 8, which by the way is interchangeable with bisglycinate for sleep, but 3 and 8's going to be better for a variety of reasons. So apigenin, magnesium 3 and 8, and theanine is the so-called Huberman Lab sleep stack."

"I personally don't take aspirin. There isn't clear benefit for me and it does increase serious risks."

"Psyllium husk for extra fiber helps to reduce total cholesterol and LDL cholesterol with increased fiber intake, and reductions in diastolic blood pressure."

"And I think that methylene blue, uh, is a very interesting compound, but I don't recommend it for general use."

"Older adults above the age of 45 may want to consider supplementing with the building blocks of glutathione. It appears to give the body what it needs to help maintain levels of this key antioxidant."

"I don't recommend taking fisetin."

"What's the thought about probiotics for the typical person that's not recovering from a round of antibiotics or that has been prescribed them?"

"You can take apigenin as a concentrated capsule, right? I do that. It's actually in the sleep stack that I've taken for years and that I've, I don't recommend in the sense that everyone has to take it, but I've talked about apigenin before in the context of the so-called Huberman Lab sleep stack, which is a stack of apigenin, magnesium 3 and 8, which by the way is interchangeable with bisglycinate for sleep, but 3 and 8's going to be better for a variety of reasons. So apigenin, magnesium 3 and 8, and theanine is the so-called Huberman Lab sleep stack."

"I don't take beta-alanine anymore. I don't recommend it for most people."

"Josh Waitzkin is truly an N of one, meaning a sample size of one by themselves."

"I don't recommend garlic for everybody, but I do recommend it for athletes."

"So tell me, what why would you want to get out of this? Because it's work. I mean, I'm happy to work with you, but what is it? What are your motives?"

"I don't recommend choline for everybody, but I do recommend it for athletes."

"But I'd say that L-tyrosine is the precursor to dopamine. So it will raise your dopamine levels. But I believe, and you'll hear me say this as many times as necessary, that one should rely on behavioral tools first, then of course, sleep and nutrition are prerequisites. Again, for all mental health, physical health, performance, you simply can't neglect those. And then only then, if those aren't working, to rely on supplement-based tools or on prescription medication."