It is extremely cumbersome to get a reliable overview on the most relevant and effective supplements such as omega-3 fatty acids and creatine. However, there are nutritional supplements with scientifically proven health benefits.
This website brings together an overview on these supplements by compiling independent and unbiased information from trustworthy third party experts into a comprehensive overview including the dosage used by the experts.
About me: I am Thomas, and I was truly exhausted from my own research into nutritional supplements. The information is scattered across the web and many “experts” promote self-interest and click-baiting instead of providing the scientifically sound advice that I was looking for.
Therefore, I set up this Supplements Navigator as a comprehensive overview on supplements, by compiling independent and unbiased information from experts that I deem trustworthy. First and foremost, I rely on Dr. Peter Attia and Dr. Brad Stanfield, as the are guided by who a scientific approach. For more details see information on the Approach and the Sources.
However, as emphasized in the Disclaimer, this website does not provide medical advice and cannot replace consulting your healthcare professionals.
So, just start your own exploration below!
1. Preferred supplements – for the (Morning) Shake
There is a good chance that these supplements can be beneficial for you. They can be taken as part of a morning shake.
| Supplement | Dosage taken by Dr. Brad Stanfield | Dosage taken by Dr. Peter Attia | Dosage taken by Bryan Johnson* | Potential Benefits |
|---|---|---|---|---|
| Protein Powder | Not publicly stated | 50 g protein powder (1), overall protein intake of up to 2g/kg body weight (2) | 30 – 60 g protein powder (1) | Protein powder can be helpful to achieve sufficient daily intake of protein, which supports building and maintaining muscle mass (1) |
| Creatine | 5.0 g (1) | 5.0 g as creatine monohydrate (1) | 2.5 g (1) | Muscle growth, muscle performance and muscle recovery (1), (2), (3), (4), (5) |
| Collagen Peptides (hydrolized) | 15 g (1) | n/a | 25 g (1) | Skin health, wound healing (1), (2), (3) |
| Hemp, Chia, and Flax Seeds | n/a | n/a | 4 tea spoons in total (1) | Various benefits including high fiber content modulating blood sugar levels and aiding digestive health (1) |
| Psyllium Husk | 7 g (1) | n/a | n/a | Various benefits including high fiber content modulating blood sugar levels and aiding digestive health (1) |
Supplements Navigator as of 22.04.2024
2. Preferred Supplements – in Pill Form
There is a good chance that these supplements can be beneficial for you. They are usually taken in pill form.
Supplements Navigator as of 22.04.2024
3. Supplements for Specific Circumstances
These nutritional supplements may be appropriate if certain conditions apply to your situation.
| Supplement | Dosage taken by Dr. Brad Stanfield | Dosage taken by Dr. Peter Attia | Dosage taken by Bryan Johnson* | Potential Benefits |
|---|---|---|---|---|
| Ashwagandha | Stopped taking it (1) | 600 mg (1) | 600 mg (1) | Mental health (reducing anxiety and depression), sleep, athletic performance (1) |
| CoQ10 | n/a | n/a | 100 mg (1) | Reducing migraines (1) |
| Iron | n/a | n/a | 21 mg as Proferrin (1) | Preventing iron deficiencies |
| Glycine | Via collagen | 2 g (1) | n/a | Note: Collagen supplements already have significant quantities of Glycine (1) |
| Melatonin | 300 mcg (1) | None, overall doubtful (1) | 300 mcg (1) | Reducing sleep latency (time to fall asleep); adjusting to change in time zones (1) |
| NAC (N-Acetyl-L-Cysteine) | From the age of 45: 1 g (1) | n/a | 3*1.2 g + 1.8 g (1) | As one precursor to Glutathione: supporting correction of Glutathione deficiency in older adults (1), (2) |
| Retinol as Skin Creme | At night: Tretinoin at 0.05% or adapalene at 0.3% (1) | n/a | At night: Tretinoin 0.1% (1) (prescription required in most countries) | Reduction of skin aging (wrinkles) (1) Be careful if pregnant (2) |
Supplements Navigator as of 11.04.2024
4. Supplements on Watchlist (Insufficient Scientific Evidence)
These supplements have a promising outlook but potential benefits are not sufficiently proven at this point.
| Supplement | Dosage taken by Dr. Brad Stanfield | Dosage taken by Dr. Peter Attia | Dosage taken by Bryan Johnson* | Potential Benefits |
|---|---|---|---|---|
| CoQ10 | n/a | n/a | 100 mg (1) | Insuffcient scientific data on: Various benefits including heart health, cellular energy production, cancer treatment (1) |
| Sulforaphane (plant compound found in plants such as broccoli) | Stopped taking it (1) | n/a | 17.5 mg (Brocco Max) (1) | Insuffcient scientific data on: Heart health, digestion (1) |
| Taurine | 550 mg Taurine from Magnesium Taurate (which provides Taurine as well) (1), (2) | n/a | 2 g + 1 g (1) | Conflicting scientific data in humans on: Mitochondrial health, longlivity, body weight management (1) |
Supplements Navigator as of 11.04.2024
5. Supplements with Doubful or Adverse Effects
These supplements have been hyped one way or the other. But scientific evidence indicates that the desired effect is either not substantiated or that disadvantages outweigh potential benefits.
Supplements Navigator as of 11.04.2024
6. Supplements that still need to be categorized
These supplements have not yet been analyzed and categorized for the supplements navigator – stay tuned!
Supplements Navigator as of 11.04.2024
*Please keep in mind that Bryan Johnson relies on a mix of on-label, off-label, and unlicensed therapies, as well as research-use-only tests. His supplements selection and the dosages are aggressive and change frequently. Not all of the supplements taken by him are listed here.
Make sure that you understand the Approach and Disclaimer on the information provided.
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