Dave Asprey’s Top 10 Supplements (almost) Everyone Should be Taking

Many gurus will say that you should only get your nutrients from food. The truth is, that only works if you also get your toxins only from Mother Nature. And if you just want to be average. But biohackers aren’t average – we’re high performance.

Getting enough vitamins and minerals is important if you want to live a long time. Deficiencies lead to DNA damage and rapid aging [1]. The problem is that most people are deficient in at least one nutrient.

Why is this? Well, there are a few main reasons:

1. Most people eat highly-processed diets

Processed, packaged foods lack nutritional value yet they make up about 60% of most people’s diets [2]. Processed foods consist of bleached grains, refined sugars, and rancid omega-6 oils. Then they’re fortified with synthetic vitamins and minerals that your body doesn’t know how to use.

2. Our soil is depleted

Maybe you do eat mostly unprocessed foods from Mother Nature. There’s still a problem. The soil on which we grow food crops used to be rich in nutrients. Modern farming practices have completely changed this [3]. For example, between 1975 and 1997, the calcium content of broccoli decreased by 53% and vitamin C levels decreased by 17% [4].

3. Most diets contain loads of anti-nutrients

Even if the plants you’re eating came from nutrient-rich soil (very unlikely), those plants likely contain high levels of defense compounds known as anti-nutrients. Anti-nutrients bind to minerals in your body and prevent their absorption [5]. Some of the most common ones are phytic acid, lectins, and oxalates. For more information about anti-nutrients, check out this article.

How about a multivitamin?

Most multivitamins suck. Sure, one-a-day pills are convenient, but they contain synthetic vitamins and minerals in the wrong forms and in the wrong ratios. They have too much of some vitamins and not enough of others. So you’re underdosing and overdosing at the same time. And some of them you can’t use at all because they’re in a non-bioavailable form. The result is really expensive pee.

Or worse, one of these synthetic vitamins can build up in your body and cause harm. For example, a large percentage of the population can’t convert pyridoxine HCl (synthetic vitamin B6) into its biologically active form. So, it clogs up your vitamin B6 receptors and causes peripheral neuropathy [6].

It’s a better strategy to get what you can from your food, and then add targeted supplements based on your goals and your needs.

While everyone’s supplement regimen will be unique, there are 10 supplements that almost everyone should be taking daily (even if you have a good diet) if you want to perform at your best.

4. Macro/trace mineral complex

Minerals power every chemical reaction that happens in your body. Life simply doesn’t happen without minerals however studies show that most people aren’t getting the recommended amounts [7]. There are a few different categories of minerals. Macro or “big” minerals are the ones that your body requires in larger amounts. They include calcium, phosphorus, sodium, potassium, magnesium, and sulfur. Your body also requires trace and ultratrace minerals, but in much smaller amounts. These include iron, zinc, iodine, selenium, manganese, chromium, copper, boron, vanadium and molybdenum [8].

Minerals are responsible for many functions in your body, including supporting energy production [9], making sure oxygen gets to your tissues [10], keeping your immune system working [11] and more. If you want a breakdown on how each mineral works, check out this article.

For best results, take a combined mineral supplement that contains macro and trace minerals. I take the one from my company, Suppgrade Labs. It’s called Minerals 101 and is specially formulated to give you the bioavailable forms of each mineral in the right ratios.

Recommendation: Minerals 101

Dosage: Three capsules per day or more depending on your individual needs

When: With a meal

5. Humic and Fulvic Acids

I also recommend getting trace and ultratrace minerals in the form of fulvic and humic acids. It’s part of the entire mineral strategy. Humic and fulvic acids not only provide your body with cell-powering electrolytes, they also help bind and remove toxins in your body [12]. My favorite way to do this is with delicious Danger Coffee which contains over 50 trace and ultratrace minerals to power up your body with what it needs. It’s also mold-free so you know you’re getting a clean cup of coffee that will make you feel good.

Recommendation: Danger Coffee

Dosage: 1-4 cups per day

When: Before 2 pm unless it’s decaf

6. Vitamin DAKE

Most people eating a western diet are not getting enough vitamin DAKE aka vitamins D,A,K and E. While minerals power your cellular chemical reactions, vitamin DAKE shuttles minerals around where they need to be so your body can build proteins, generate energy, and move electrical signals. Vitamins D,A,K and E work together to keep your immune system strong [13], your bones healthy [14], your metabolism in top shape [15], and more. If you want to learn more about each vitamin in DAKE, check out this article.

Note: Everyone has different vitamin D3 requirements due to genetics. A good strategy is to take a combined DAKE supplement and then add extra D3 until your blood levels reach 70-90 ng/mL which is what most anti-aging doctors recommend. Always take vitamin K2 with D3 because while vitamin D helps you absorb calcium, vitamin K2 directs it to where it needs to go – into your bones and teeth and not in your soft tissues.

I like to take Vitamin DAKE from Suppgrade Labs because it contains the right forms of these vitamins in the right amounts.

Recommendation: Vitamin DAKE

Dosage: 1 softgel

When: With a fat-containing meal

7. Vitamin C

This one is a bit of a double-edged sword. Vitamin C is a powerful antioxidant and is essential for collagen synthesis [16]. It also plays a huge role in supporting cells involved in your innate and adaptive immune system [17]. Too little and you might get sick more often or your gums might start to bleed [18]. Too much and you’ll increase your body’s oxalate levels. Oxalates are compounds that deposit themselves in your soft tissues and can lead to kidney stones, joint pain, and even cardiovascular issues [19].

About 250 mg of vitamin C per day from supplements plus whatever you get from food is plenty to meet your needs without increasing your oxalate load. Note that if you’re dealing with a special case such as an acute immune challenge, you may want to up the dose temporarily as advised by your doctor.

Recommendation: Ascorbic acid

Dosage: Up to 250 mg from supplements

When: Away from workouts (antioxidants right after a workout can impair your gains)

8. Krill Oil (or lab-tested fish oil)

Omega-3s are essential fats that keep your brain [20] and heart healthy [21].They also have powerful anti-inflammatory properties [22]. Your body can’t make them so you have to get them from your diet or from supplements. The problem is that most fish oil supplements are rancid by the time they get to you [23] and rancid oils contribute to inflammation – the opposite of what you were going for.

Krill omega-3s are different than normal fish oil. They’re bound to phospholipids – important fat molecules that make up your cell membranes – and your body absorbs them easily [24]. Krill oil also contains the powerful antioxidant, astaxanthin, which can protect it from oxidation [25].

Recommendation: Krill oil from a reputable brand OR fish oil from a brand that does lab testing. I like Puori.

Dosage: 1-2 grams

When: With a meal

9. Magnesium

Magnesium is crucial in over 300 enzymatic processes that happen in your body including those involved in muscle contraction, nerve cell maintenance, blood glucose control, blood pressure control and more [26]. You won’t perform at full power unless you’re getting enough magnesium. However, in the US most adults are deficient.

Magnesium is a circadian mineral, meaning that you use more of it at certain hours than at others; your body exhibits the highest levels in the middle of the day. I take half of my magnesium in the morning so I have more energy during the day and half at night so that I sleep better.

Most people can take about 500-1000 mg of magnesium per day without gastrointestinal issues. You’ll know if you take too much because you’ll get something affectionately known as “disaster pants”. If that happens, spread out your doses over the day or use a form that’s less likely to cause GI distress.

Magnesium is very important which is why I recommend taking extra (beyond your multimineral complex). I like to take Magnesium 101 from Suppgrade Labs. It contains a special form called magnesium bisglycinate chelate. It’s highly bioavailable and easy on the gut.

Recommendation: Magnesium 101 from Suppgrade Labs

(You’re also getting some if you take Minerals 101)

Dosage: 500-1000mg total

When: In split doses, once in the morning and once in the evening.

10. L-Tyrosine

The amino acid tyrosine is the precursor to dopamine and norepinephrine, which are neurotransmitters involved in cognitive function and mood [27]. It’s also important for synthesizing thyroid hormones [28].

I recommend L-tyrosine because it’s a crucial amino acid that supports multiple aspects of cognitive and physical performance. In today’s high-stress world, most people’s natural production can’t keep up with daily demands. Plus, most people need thyroid support.

Recommendation: Pure l-tyrosine in powder or capsule form

Dose: 1000-2000 mg per day

When: In the morning on an empty stomach away from other protein

11. Methyl Folate and Methyl B-12

Most people are deficient in vitamin B12 which you can find in many animal products and can protect you against dementia, increase immune function, maintain nerves, and regenerate cells [29]. If you don’t have enough stomach acid (a common problem; learn more here) or you’re a vegan or vegetarian, you’re at an even higher risk of having a B12 deficiency.

B12 is closely linked to folate. Both are required for mental function. A deficiency in one produces a deficiency in the other because both are needed for a reaction called transmethylation, which is required to make neurotransmitters like serotonin. If you’re low in either B12 or folate, your body will use up the other one to attempt to complete transmethylation. This is why taking extra folate will not correct a B12 deficiency in the brain, and treating a vitamin B12 deficiency with folate can result in permanent brain damage [30] Likewise,

high amounts of folate without adequate B12 consumption can cause neurological problems [31]. This is why I take them together.

Form matters too. Many people have a genetic mutation that prevents them from processing folic acid or certain forms of B12. I recommend taking biologically compatible forms of both folate and B12.

Recommendation: B12 in the form of methylcobalamin, hydroxocobalamin or adenosylcobalamin. Folate in the form of 5-MTHF or folinic acid. NOT folic acid.

Or take grass-fed liver capsules which are rich in B vitamins.

Dose: 5 mg of B12 and 800 mcg folate

When: With your first meal to prevent GI upset

12. NMN, niacinamide, nicotinamide riboside (NAD precursors)

NAD (Nicotinamide adenine dinucleotide) is an important coenzyme found in every cell in your body. It’s involved in DNA repair, metabolism, and activating longevity proteins like sirtuins [32]. By the time you hit age 30, your NAD levels start dropping. Scientists link NAD depletion with several diseases including cognitive decline, cancer, metabolic disease, and sarcopenia (age-related muscle loss) [33]. The best way to replenish your NAD is with NAD precursors like nicotinamide mononucleotide (NMN), niacinamide, or nicotinamide riboside (NR). These substances turn into NAD in your body.

Recommendation: NMN, niacinamide, or NR.

Dose: 1000 mg

When: Morning

Bonus points: There is an enzyme in your cells called CD38 that breaks down NAD. CD38 levels increase as you age [34]. If you want to increase NAD levels and reduce NAD breakdown at the same time, add CD38 inhibitors into your stack with your NAD precursors. Some compounds that inhibit CD38 include quercetin (1000 mg) and apigenin (100 mg)

Note: I like Qualia NAD+ or Wonderfeel for comprehensive NAD support

13. Creatine

You may think of creatine as a bodybuilder’s supplement but it’s so much more than that. Creatine is a molecule your liver produces and it plays a role in recycling ATP (your body’s energy currency). Most of your body’s creatine is in your muscles and in your brain. Even though your body can make creatine, you can also take creatine supplements or creatine-rich foods (like beef) to ensure you maintain the levels you need to perform at full power.

Studies show that creatine supplementation not only helps with muscle strength and power; it also improves cognitive function, helps reduce age-related muscle loss, and improves cardiovascular and metabolic health [35].

Recommendation: Creatine monohydrate dissolved in warm water for enhanced absorption. Con Cret is a good brand.

Dose: 5 grams per day

When: Before or after your workout

Use this as a starting point for your supplement regimen. From here, decide what your main goals are and what supplements can help you get there. This will help you build your perfect stack. It’s also a good idea to get bloodwork done regularly to make sure you’re on track.

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If you want to lose weight, increase your energy, or sharpen your mind, there are shelves of books offering myriad styles of advice. If you want to build up your strength and cardio fitness, there are plenty of gyms and trainers ready to offer you their guidance. What all of these resources have in common is they offer you a bad deal: a lot of effort for a little payoff. Dave Asprey has found a better way.