Supplement Encyclopedia

Vitamin D acts as a hormone, binding to vitamin D receptors (VDR) in cells throughout the body. It regulates calcium absorption, immune cell function, and gene expression for over 200 genes.

• Immune system modulation — reduces respiratory infections
• Bone density and calcium absorption
• Mood regulation — linked to depression prevention
• Muscle strength and function
• May reduce cancer risk (ongoing research)

EPA and DHA incorporate into cell membranes, improving fluidity and signaling. They produce anti-inflammatory resolvins and protectins, lower triglycerides, and support brain synaptic function.

• Reduces triglycerides by 15-30%
• Anti-inflammatory effects (reduces hs-CRP)
• Supports brain health and cognitive function
• May reduce depression and anxiety symptoms
• Eye health and retinal function

• Glycinate: Best for sleep and anxiety. Gentle on stomach.
• Threonate: Crosses blood-brain barrier. Best for cognition.
• Citrate: Good absorption. May have laxative effect.
• Oxide: Poor absorption. Avoid.

• Improves sleep quality and onset
• Reduces muscle cramps and tension
• Supports ATP energy production
• May lower blood pressure
• Reduces stress and anxiety

K2 activates proteins (osteocalcin, MGP) that regulate calcium deposition. It ensures calcium goes to bones, not soft tissues. MK-7 form has longer half-life than MK-4.

• Prevents arterial calcification
• Supports bone mineral density
• Works synergistically with D3
• May improve insulin sensitivity

• B1 (Thiamine): Energy from carbs
• B2 (Riboflavin): Cellular energy, antioxidant
• B3 (Niacin): NAD+ precursor, cholesterol
• B6 (P5P): Neurotransmitter synthesis
• B9 (Methylfolate): DNA synthesis, methylation
• B12 (Methylcobalamin): Nerve health, red blood cells

• Boosts immune cell function
• Supports testosterone production in men
• Accelerates wound healing
• May reduce cold duration by 33%
• Skin health and acne prevention

• Collagen synthesis for skin, joints, blood vessels
• Immune cell function enhancement
• Antioxidant recycling (regenerates vitamin E)
• May shorten cold duration
• Enhances iron absorption

• Lactobacillus: General gut health, immunity
• Bifidobacterium: Digestive support, bloating
• L. reuteri: Testosterone, skin, bone health
• S. boulardii: Traveler's diarrhea, C. diff

NMN is converted to NAD+ in cells, a coenzyme critical for energy metabolism and sirtuin activation. NAD+ levels decline ~50% between ages 40-60. NMN supplementation restores youthful NAD+ levels.

• Increases NAD+ levels in blood and tissues
• Improves insulin sensitivity
• Enhances aerobic capacity in runners
• May improve skin elasticity
• Mitochondrial function support

CoQ10 is a cofactor in the electron transport chain where ATP is produced. It also serves as a potent lipid-soluble antioxidant, protecting membranes from oxidative damage.

• Essential for mitochondrial ATP production
• Protects heart muscle
• Required for anyone on statins
• May improve exercise performance
• Supports fertility (egg/sperm quality)

"If I could only take one supplement, it would be creatine." — Peter Attia. It's cheap, safe, well-studied, benefits muscle, brain, and has potential longevity effects.

• Increases strength and power output 5-10%
• Enhances muscle recovery
• Cognitive benefits (especially vegetarians)
• May protect against neurodegeneration
• Supports glucose metabolism

• Reduces cortisol by 11-32%
• Reduces anxiety and stress perception
• Improves sleep quality
• May increase testosterone in men
• Enhances strength gains with exercise

• Improves insulin sensitivity
• Regenerates vitamins C and E
• Supports nerve health (diabetic neuropathy)
• Crosses blood-brain barrier
• Heavy metal chelation

Activates AMPK (the "metabolic master switch"), improving glucose uptake, fatty acid oxidation, and mitochondrial biogenesis. Effects comparable to metformin in clinical trials.

• Reduces HbA1c by 0.5-1.0%
• Lowers LDL cholesterol
• Activates AMPK (longevity pathway)
• Supports gut microbiome
• Anti-inflammatory effects

Activates SIRT1, a longevity-associated protein. Works synergistically with NAD+ boosters (NMN/NR). Has poor bioavailability — take with fat and consider liposomal forms.

• Activates sirtuins (longevity pathway)
• Cardioprotective effects
• Anti-inflammatory
• May improve insulin sensitivity
• Neuroprotective potential

• Reduces inflammatory markers (CRP, IL-6)
• Joint pain relief comparable to ibuprofen
• Neuroprotective (crosses BBB in some forms)
• Supports liver detoxification
• May reduce depression symptoms

• Type I: Skin, tendons, bones (most abundant)
• Type II: Cartilage, joints
• Type III: Skin, blood vessels
• Marine: Best for skin (Type I)
• Bovine: General (Types I & III)

• Improves skin elasticity and hydration
• Reduces joint pain in athletes
• May support gut lining
• Hair and nail strength

• Stimulates NGF production
• May improve cognitive function
• Supports nerve regeneration
• Possible mood benefits
• Neuroprotective properties

• Improves sleep quality (lowers core body temp)
• Reduces next-day fatigue
• Essential for collagen synthesis
• Supports glutathione production
• May improve insulin sensitivity

• Promotes alpha brain waves (relaxed focus)
• Reduces caffeine jitters when combined
• May improve sleep quality
• Reduces anxiety without sedation
• Supports GABA production

• Senolytic when combined with dasatinib
• Natural antihistamine (allergies)
• Anti-inflammatory effects
• Supports immune function
• May reduce blood pressure

A 2023 Science paper showed taurine supplementation extended lifespan by 10-12% in mice and improved healthspan markers. Taurine levels decline with age, and supplementation reverses many aging hallmarks.

• Extended lifespan in mice (Science 2023)
• Supports heart muscle function
• Aids bile production and digestion
• May reduce blood pressure
• Supports eye health (retina)

• Raises glutathione levels (master antioxidant)
• Liver detoxification support
• Breaks up mucus (respiratory)
• May support mental health (OCD, addiction)
• Heavy metal chelation

NAC + Glycine ("GlyNAC") is a popular longevity combination. A Baylor study showed it reversed multiple aging markers in older adults. Take equal parts glycine and NAC.

Most melatonin doses are too high. Research shows 0.3-0.5mg is optimal for sleep. Higher doses can cause grogginess and disrupt natural production. Bryan uses just 300mcg.

• Reduces time to fall asleep
• Powerful mitochondrial antioxidant
• Resets circadian rhythm
• May have anti-cancer properties
• Excellent for jet lag

Natural vitamin E (d-alpha-tocopherol) is 2x more bioavailable than synthetic (dl-). Even better: mixed tocopherols containing alpha, beta, gamma, and delta forms — gamma-tocopherol is particularly important.

• Essential for thyroid hormone conversion (T4→T3)
• Cofactor for glutathione peroxidase
• Supports immune function
• May reduce thyroid antibodies in Hashimoto's

• May increase free testosterone by reducing SHBG
• Supports vitamin D metabolism
• Joint and bone health
• May improve cognitive function
• Anti-inflammatory effects

Activates NRF2, a transcription factor that upregulates hundreds of antioxidant and detoxification genes. Called the "master regulator of antioxidant response."

• Potent activator of NRF2 pathway
• Supports phase II detoxification
• May reduce cancer risk (epidemiological)
• Anti-inflammatory effects
• May support brain health

Grow broccoli sprouts at home for cheap, fresh sulforaphane. 3-day-old sprouts contain 10-100x more sulforaphane than mature broccoli. Chew well or blend to release myrosinase enzyme.

• Reduces fatigue and burnout
• Improves mental performance under stress
• May enhance exercise performance
• Faster acting than other adaptogens
• Mood support

• Bloating after meals
• Feeling full for hours after eating
• Low stomach acid (common with age)
• Large or protein-heavy meals
• Pancreatic insufficiency

• Lowers LDL cholesterol by 5-10%
• Reduces post-meal glucose spikes
• Feeds beneficial gut bacteria
• Promotes satiety (weight management)
• Improves bowel regularity

• Stimulates mitochondrial biogenesis (PGC-1α)
• Potent antioxidant
• May support cognitive function
• Synergistic with CoQ10

Both are NAD+ precursors. NR has more published human trials. NMN may be more direct (doesn't need conversion to NMN first). Most experts say both work. Bryan chose NMN; others prefer NR.

Inhibits mTORC1, a master regulator of cell growth. This mimics caloric restriction signaling, promotes autophagy, and activates longevity pathways. The only compound to extend lifespan in every organism tested.

• Extended mouse lifespan 9-14% (even started late-life)
• Improved immune function in elderly humans (TORC1)
• Ongoing PEARL trial studying anti-aging effects
• Used clinically for organ transplant patients

Requires prescription from a longevity-focused physician. Some Swiss doctors are rapamycin-friendly; others will refer. Cost varies by pharmacy and whether compounded.

"I no longer take metformin because the downsides outweigh the benefits for me as someone who exercises intensely." Key concern: may blunt exercise-induced mitochondrial adaptations. Best for those with insulin resistance or who don't exercise heavily.

• Activates AMPK (longevity pathway)
• Reduces hepatic glucose output
• Associated with reduced cancer incidence
• May improve cardiovascular outcomes
• Very cheap and well-studied

Sessions last 2-4 hours (slow drip to minimize side effects). May cause flushing, nausea, chest tightness during infusion. Most people report increased energy and mental clarity after.

• Direct NAD+ bypasses gut absorption
• However: unclear if IV better than oral NMN/NR
• Very limited controlled studies on IV specifically
• Anecdotally popular among biohackers

Available at longevity clinics in Zurich, Geneva, and Basel. Costs CHF 400-600 per session. Some clinics offer subscription packages.

• Accelerates tendon/ligament healing
• Gut healing (leaky gut, IBD)
• Neuroprotective effects
• May help NSAID-induced gut damage
• Potential antidepressant effects

Senescent cells are "zombie cells" that stop dividing but don't die. They accumulate with age and secrete inflammatory factors (SASP). Senolytics selectively kill these cells, potentially reversing aspects of aging.

• Most potent natural senolytic in mouse studies
• Extended healthspan in mice by ~10%
• Human trials ongoing (Mayo Clinic)
• Found in strawberries (but need huge doses)

• Potent autophagy inducer
• Cardioprotective in human studies
• May improve memory and cognition
• Associated with reduced mortality in epidemiological studies

In the NIA Interventions Testing Program (ITP), acarbose extended median lifespan by 22% in male mice — one of the most impressive results. It works differently from metformin, potentially without blunting exercise benefits.

GLP-1 agonists are the biggest pharmacological development in metabolic health in decades. The SELECT trial showed 20% reduction in cardiovascular events. Many longevity physicians consider these "healthspan drugs" for appropriate patients.