90% of supplements are overpriced placebos. Here's what actually works, what form to take, what dose moves the needle, and how to stack them right.
Not all forms of a supplement are equal. Magnesium oxide is cheap and basically useless — it passes right through you. Magnesium glycinate and L-threonate are actually absorbed. Same mineral, wildly different results. Same thing with vitamin D — it works, but only if you pair it with K2 to direct calcium properly. Form, dose, and combination are everything. We tell you all three.
Supplement efficacy hinges on: (1) bioavailability of the specific form — glycinate chelates are 2-4x more bioavailable than oxides; (2) cofactor requirements — D3 requires K2 for VDR activation without arterial calcium deposition; (3) timing relative to meals, sleep, and exercise — creatine post-workout, magnesium pre-sleep, omega-3 with fat-containing meals; (4) competitive absorption — calcium blocks magnesium and zinc; iron blocks copper. Stack design requires understanding all four.
These address the most common deficiencies and have the highest evidence-to-cost ratio. If you're only going to take a few supplements, these are them.
90% of people are deficient. D3 without K2 sends calcium to arteries, not bones.
Involved in 300+ enzymatic reactions. Deficiency causes sleep problems, anxiety, muscle cramps.
Omega-3 index is a direct longevity marker. Most people are severely deficient in EPA and DHA.
Most researched supplement ever. Muscle, brain, power output, and possibly longevity benefits.
Critical for testosterone, immunity, and wound healing. Many are deficient due to poor diet and GLP-1 use.
Essential for MTHFR variants (extremely common). Most multivitamins use cyanocobalamin — the wrong form.
Once your foundation is solid, these supplements address specific goals — longevity, brain, hormones, and stress resilience.
NAD+ precursor for cellular energy and longevity. Sinclair's core protocol. Combine with resveratrol.
Lowers cortisol measurably. Raises testosterone modestly. The most clinically validated adaptogen.
Activates AMPK (same pathway as metformin). Blood sugar, insulin sensitivity, metabolic health.
The only form that crosses the blood-brain barrier. Memory, focus, and sleep depth.
Rhonda Patrick's signature. NRF2 activation, detox, anti-cancer, anti-inflammatory. Broccoli sprout extract.
Raises free testosterone by reducing SHBG. Real human data, not just animal studies.
Lab-tested, targeted interventions for specific deficiencies or goals. These require testing or specific health contexts.
Low-dose lithium for neuroprotection, mood stability, and longevity. Nothing to do with psychiatric lithium.
For MTHFR variants — critical for methylation, homocysteine control, and mood regulation.
Sinclair protocol. Inhibits CD38 (which depletes NAD+). Chamomile-derived flavonoid.
Age-related taurine deficiency is now linked to accelerated aging (2023 Science). Simple, cheap, underrated.
Triggers autophagy via a different pathway than fasting. Found in wheat germ; supplements concentrate it.
Raises glutathione dramatically. Valter Longo and Mark Hyman both use this. Age reversal in multiple studies.
7 forms explained. Glycinate for sleep and anxiety. L-Threonate for brain. Malate for energy. Never oxide. The definitive guide.
READ FULL GUIDE →Why 5,000 IU is the floor for most people. How to test. Why K2 is non-negotiable. Optimal serum level: 60-80 ng/mL.
READ FULL GUIDE →The omega-3 index is a direct mortality predictor. How to test yours, what to target, and why most fish oil is rancid.
READ FULL GUIDE →Sinclair's protocol, NMN vs NR, liposomal vs sublingual vs capsule, dosing by age. The full NAD+ playbook.
READ FULL GUIDE →Magnesium glycinate, ashwagandha, L-theanine, apigenin, glycine. The sleep stack that actually works — and why cortisol timing matters.
READ FULL GUIDE →Gary Brecka's signature protocol. Methylfolate, methylcobalamin, zinc, and why folic acid is the enemy for MTHFR variants.
READ FULL GUIDE →Forms, doses, stacks, and what the research actually shows — in The Daily Biohack newsletter.
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