I’ve spent years diving deep into the world of biohacking and supplement optimization, and Dave Asprey’s approach continues to stand out from the noise. His carefully curated supplement recommendations aren’t based on marketing hype or the latest trends – they’re grounded in years of personal experimentation and solid scientific research.
You’ll discover the exact supplements that support cellular energy, cognitive enhancement, hormonal optimization, and longevity. I’m breaking down the dosages, timing, and quality criteria that actually matter, so you can make informed decisions about your health optimization journey without wasting money on supplements that don’t work.
Table of Contents
- Understanding Dave Asprey’s Supplement Philosophy
- The 5 Essential Criteria for Choosing Quality Supplements
- Cellular Energy & Longevity Powerhouses (8 Supplements)
- Cognitive Enhancement & Brain Optimization (7 Supplements)
- Hormonal Balance & Recovery Support (5 Supplements)
- Detoxification & Gut Health Essentials (5 Supplements)
- How to Apply Selection Criteria Like a Pro
- Precision Health: Beyond Generic Recommendations
- Final Thoughts
TL;DR
- Dave Asprey’s supplement approach focuses on quality over quantity, emphasizing third-party tested products with proven bioavailability
- The 25 supplements span four key categories: cellular energy/longevity, cognitive enhancement, hormonal optimization, and detox/gut health
- NAD+ precursors, high-quality magnesium, and pharmaceutical-grade vitamin D3/K2 combinations form the foundation of his stack
- Cognitive enhancers like modafinil and racetams require careful cycling and medical supervision for optimal results
- Personalization based on biomarkers, genetics, and individual response patterns is crucial for maximizing supplement effectiveness
- Quality indicators include GMP manufacturing, third-party testing, and bioavailable forms rather than synthetic alternatives
- Timing and synergistic combinations significantly impact absorption and effectiveness of most supplements
Understanding Dave Asprey’s Supplement Philosophy
Dave Asprey revolutionized how we think about supplements by completely rejecting the “one-size-fits-all” multivitamin approach. I’ve watched him consistently advocate for targeted, high-quality interventions that address real problems in our modern environment.
His philosophy centers on a harsh reality: processed foods make up 60% of most people’s diets, soil depletion has dramatically reduced nutrient density in our food supply, and anti-nutrients in plants actively block mineral absorption. Rather than accepting average health outcomes, Asprey’s biohacking approach uses supplements to optimize human performance at the cellular level.
The focus remains laser-sharp on mitochondrial function, neurotransmitter balance, and longevity pathways. Understanding the science behind NAD+ precursors and their role in cellular energy production is crucial for implementing Asprey’s foundational recommendations effectively.
What sets Asprey apart is his willingness to experiment on himself first, then validate results through biomarker testing and scientific literature. This approach has led to supplement recommendations that actually move the needle on performance metrics rather than just making you feel like you’re doing something healthy.
The 5 Essential Criteria for Choosing Quality Supplements
Quality and Purity Standards That Actually Matter
The supplement industry operates in a regulatory gray area that makes quality assessment absolutely critical for both safety and effectiveness. I’ve learned the hard way that cheap supplements often contain contaminants, incorrect dosages, or forms your body can’t even use.
You need to look for products manufactured in FDA-registered facilities following Good Manufacturing Practices (GMP). Certificates of analysis showing third-party testing for contaminants, heavy metals, and potency verification should be readily available – if a company won’t provide these, walk away.
Premium supplements source ingredients from reputable suppliers and use bioavailable forms rather than cheap synthetic alternatives that your body struggles to utilize. Companies like Suppgrade Labs have set the standard for transparency in manufacturing and testing protocols.
| Quality Indicator | What to Look For | Red Flags to Avoid |
|---|---|---|
| Manufacturing Standards | GMP-certified facilities, FDA registration | No manufacturing information, foreign facilities without oversight |
| Third-Party Testing | COA available, heavy metals tested, potency verified | No testing mentioned, internal testing only |
| Ingredient Sourcing | Named suppliers, bioavailable forms, pharmaceutical grade | Generic ingredients, synthetic forms, proprietary blends without disclosure |
| Packaging & Storage | Dark bottles, sealed containers, proper labeling | Clear bottles, damaged seals, missing expiration dates |
| Company Transparency | Research citations, contact information, manufacturing details | Vague claims, no contact info, unrealistic promises |
Bioavailability: Why Form and Timing Change Everything
The best supplement ingredients mean absolutely nothing if your body can’t absorb them effectively. I’ve seen people waste thousands of dollars on supplements that literally pass right through them unchanged.
Liposomal formulations, sublingual delivery, and chelated minerals offer dramatically superior absorption compared to standard forms. Understanding synergistic combinations can make or break your results – taking vitamin D3 with K2, or magnesium with B6, can improve uptake by 300% or more.
Timing matters more than most people realize. Fat-soluble vitamins need dietary fats for absorption, while some amino acids work best on an empty stomach. Getting this wrong means you’re essentially flushing money down the drain.
Real-World Bioavailability Example: Sarah, a 35-year-old executive, struggled with low energy despite taking a generic multivitamin. After switching to magnesium glycinate (instead of oxide), liposomal vitamin C, and timing her fat-soluble vitamins with meals, she experienced noticeable improvements in sleep quality and afternoon energy crashes within two weeks. The key was choosing bioavailable forms and proper timing rather than just increasing dosages.
Asprey consistently emphasizes that the form of a supplement often matters more than the dose. You can take 1000mg of magnesium oxide and absorb maybe 4%, or take 400mg of magnesium glycinate and absorb 80%. The math is pretty clear.
Scientific Backing Beyond Marketing Claims
Effective supplements should have robust research foundations, particularly human clinical studies rather than just animal or test-tube research. I’ve become skeptical of any supplement that relies primarily on in-vitro studies or rat research to support its claims.
Understanding the mechanism of action helps you evaluate whether a supplement addresses your specific needs. Peer-reviewed studies published in reputable journals provide the foundation for making informed decisions about what’s worth your money and what’s just marketing hype.
Asprey’s recommendations consistently point toward compounds with multiple human studies showing reproducible results. He’s particularly good at identifying supplements where the research shows clear dose-response relationships and optimal timing protocols.
Individual Optimization Through Personalization
Your genetic makeup, current health status, and lifestyle factors all influence how you respond to supplements in ways that generic protocols can’t account for. Genetic variants like MTHFR affect B-vitamin metabolism, while COMT variants influence how quickly you process dopamine-affecting compounds.
Biomarker tracking through blood work allows you to measure effectiveness objectively and adjust dosages accordingly. This moves you beyond guesswork to data-driven optimization that actually produces measurable results.
Genetic testing reveals crucial insights about how your body processes supplements, making personalized supplementation far more effective than generic protocols. Asprey has been ahead of the curve on this, advocating for personalized approaches long before they became mainstream.
The reality is that what works for Asprey might not work optimally for you, and vice versa. His protocols provide excellent starting points, but the real magic happens when you customize based on your individual biology and response patterns.
Value Assessment: Investment vs. Results
Quality supplements represent a health investment rather than an expense, but cost-effectiveness still matters when you’re building a comprehensive regimen. I calculate cost-per-serving rather than total bottle price to get a realistic picture of long-term expenses.
Prioritizing foundational supplements before adding specialized compounds makes both financial and biological sense. You’ll get more bang for your buck fixing basic deficiencies before investing in exotic nootropics or cutting-edge longevity compounds.
Consider the long-term sustainability of your regimen financially. Asprey’s approach emphasizes building a core stack of essential supplements first, then adding specialized compounds based on specific goals and biomarker results.
The key is evaluating potential health improvements against the investment required. A $200 monthly supplement budget that dramatically improves your energy, sleep, and cognitive function represents incredible value compared to medical interventions down the road.
Cellular Energy & Longevity Powerhouses (8 Supplements)
1. NAD+ Precursors: The Cellular Energy Revolution
NAD+ (Nicotinamide Adenine Dinucleotide) powers every single cell in your body, supporting DNA repair, energy production, and longevity gene activation. By age 30, your NAD+ levels begin declining significantly, contributing to cellular aging and that gradual energy decline most people just accept as normal.
NMN (Nicotinamide Mononucleotide) and NR (Nicotinamide Riboside) serve as precursors that your body converts to NAD+. The quality difference between products is enormous – I’ve seen third-party testing reveal that some products contain less than 50% of their claimed NMN content.
Take 250-500mg daily on an empty stomach for optimal absorption, preferably in the morning to support natural circadian rhythms. Professional NAD+ injection therapy offers superior bioavailability compared to oral precursors, making it a preferred choice for serious biohackers following Asprey’s optimization principles.
Dave Asprey has been experimenting with NAD+ precursors for years, and his protocols consistently emphasize the importance of cycling and timing. He’s found that taking breaks every few months helps maintain effectiveness and prevents tolerance buildup.
2. PQQ: Mitochondrial Growth Factor
Pyrroloquinoline Quinone (PQQ) stands out as one of the few compounds that can actually stimulate the growth of new mitochondria – your cellular powerhouses. This process, called mitochondrial biogenesis, becomes increasingly important as we age and mitochondrial function naturally declines.
BioPQQ represents the highest quality form available, often combined with CoQ10 for synergistic effects. The research on PQQ is particularly compelling because it shows benefits in both cognitive function and cellular energy production.
Take 10-20mg daily with meals to support both brain function and overall cellular energy. Asprey often recommends starting with the lower dose and gradually increasing based on your response and energy levels.
3. Coenzyme Q10: Heart and Energy Support
CoQ10 exists in every cell but concentrates heavily in energy-demanding organs like your heart and brain. The ubiquinol form offers dramatically superior bioavailability compared to ubiquinone, especially for people over 40 whose natural conversion ability decreases.
Liposomal formulations further enhance absorption, though they typically cost more. Take 100-200mg daily with dietary fats, and consider higher doses if you’re taking statin medications, which deplete natural CoQ10 levels.
Asprey emphasizes that CoQ10 becomes more critical as you age, particularly if you’re dealing with cardiovascular concerns or high physical stress. The energy benefits often become noticeable within 2-4 weeks of consistent use.
4. Alpha-Lipoic Acid: The Universal Antioxidant
Alpha-Lipoic Acid (ALA) earns its “universal antioxidant” title by working in both water and fat-soluble environments throughout your body. The R-ALA form provides significantly better bioavailability than synthetic racemic mixtures.
Beyond antioxidant protection, ALA supports glucose metabolism and may help with insulin sensitivity. Take 300-600mg daily on an empty stomach, as food can significantly reduce absorption.
Asprey has found that ALA works particularly well when combined with other antioxidants, creating a comprehensive cellular protection system. The timing is crucial – taking it with food can reduce absorption by up to 30%.
5. Resveratrol: Longevity Gene Activator
Resveratrol gained fame for potentially explaining the “French Paradox” – why populations consuming red wine showed better cardiovascular health despite rich diets. This polyphenol activates sirtuins, often called “longevity genes,” which regulate cellular stress responses and DNA repair.
Trans-resveratrol provides the active form, while pterostilbene combinations may offer enhanced bioavailability. Take 250-500mg daily with fats for absorption, and consider liposomal forms for maximum effectiveness.
Asprey’s approach to resveratrol emphasizes quality sourcing and proper formulation. He’s particularly interested in the sirtuin activation pathways and how they interact with other longevity interventions.
6. Spermidine: Cellular Renewal Through Autophagy
Spermidine represents cutting-edge longevity science, promoting autophagy – your body’s cellular cleanup process that removes damaged components and recycles them for energy. This polyamine naturally occurs in wheat germ, but supplementation ensures consistent intake.
Research suggests spermidine may support cardiovascular health and cognitive function through enhanced cellular renewal. Take 1-3mg daily with meals, starting with lower doses to assess tolerance.
Asprey has been tracking the autophagy research closely and considers spermidine one of the most promising longevity compounds available. The cellular cleanup benefits become more important as we accumulate cellular damage over time.
7. Astaxanthin: Nature’s Most Powerful Antioxidant
Astaxanthin provides antioxidant power that’s 6000 times stronger than vitamin C and 550 times more potent than vitamin E. This carotenoid gives salmon and flamingos their pink color while protecting them from oxidative stress.
For humans, astaxanthin supports skin health, eye function, and exercise recovery. Haematococcus pluvialis extract provides the natural form with superior bioact
For humans, astaxanthin supports skin health, eye function, and exercise recovery. Haematococcus pluvialis extract provides the natural form with superior bioactivity. Take 4-12mg daily with fats for optimal absorption.
Asprey particularly values astaxanthin for its ability to cross the blood-brain barrier and provide direct neurological protection. The skin and eye benefits are often noticeable within a few weeks of consistent use.
8. Glutathione: The Master Antioxidant
Glutathione serves as your body’s master antioxidant and primary detoxification molecule, but oral supplementation faces significant absorption challenges. Liposomal glutathione and S-acetyl glutathione forms bypass digestive breakdown, delivering intact molecules to your cells.
This tripeptide becomes increasingly important with age, stress, and toxin exposure. Take 500-1000mg daily on an empty stomach, away from other supplements that might interfere with absorption.
Injectable glutathione therapy provides direct cellular delivery that bypasses digestive limitations, offering superior results for serious detoxification protocols. Asprey has experimented extensively with different delivery methods and consistently finds that absorption method makes or breaks the results.
Cognitive Enhancement & Brain Optimization (7 Supplements)
9. Modafinil/Armodafinil: Pharmaceutical-Grade Focus
Modafinil and its longer-lasting cousin Armodafinil represent prescription wakefulness-promoting agents originally developed for narcolepsy treatment. These compounds enhance focus, alertness, and cognitive performance by selectively inhibiting dopamine reuptake in specific brain regions.
Unlike traditional stimulants, they provide clean energy without jitters or crashes. However, they require medical supervision and prescription access. Cycling protocols (5 days on, 2 days off) help prevent tolerance development.
Modafinil Cycling Protocol Example: Mark, a software developer, uses modafinil strategically during high-pressure project deadlines. He follows a strict 5-day work cycle (100mg each morning) followed by 2-day breaks on weekends. This prevents tolerance buildup while maintaining peak cognitive performance when needed most. He tracks his sleep quality and mood to ensure the cycling protocol doesn’t disrupt his natural rhythms.
Asprey has been vocal about the cognitive benefits of modafinil while emphasizing the importance of responsible use and medical oversight. The key is using it as a tool rather than a crutch.
10. Racetams: The Original Nootropics
Piracetam, discovered in the 1960s, launched the modern nootropics movement and remains a gold standard for cognitive enhancement. Oxiracetam offers 3-5 times the potency with particular benefits for logical thinking and verbal fluency. These compounds modulate AMPA receptors and enhance neuroplasticity.
European pharmaceutical-grade sources provide superior quality over research chemicals. Combine with choline sources (Alpha-GPC or CDP-Choline) to prevent headaches and optimize effects.
Asprey’s experience with racetams spans over a decade, and he’s found that the quality difference between sources can make or break the experience. The cognitive benefits typically become apparent within 30-60 minutes of dosing.
11. Lion’s Mane Mushroom: Natural Neurogenesis Support
Lion’s Mane mushroom contains unique compounds called hericenones and erinacines that stimulate nerve growth factor (NGF) production. This promotes neurogenesis – the growth of new brain cells – and may support memory, focus, and neuroprotection.
Dual-extracted preparations provide both water-soluble and alcohol-soluble compounds for maximum benefit. Take 500-1000mg daily with meals, and allow 4-8 weeks for noticeable cognitive improvements.
Asprey appreciates Lion’s Mane for its gentle, sustainable cognitive benefits without the tolerance issues associated with synthetic nootropics. The neurogenesis effects make it particularly valuable for long-term brain health.
12. Bacopa Monnieri: Ancient Wisdom for Modern Minds
This Ayurvedic herb has supported memory and learning for over 3000 years, with modern research validating its cognitive benefits. Bacopa’s bacosides enhance synaptic transmission and protect neurons from oxidative stress.
Studies show significant improvements in memory formation and recall after 8-12 weeks of consistent use. Standardized extracts containing 20-50% bacosides provide reliable potency. Take 300-600mg daily with meals to minimize potential stomach upset.
Asprey values Bacopa for its research-backed memory enhancement effects, though he emphasizes patience since the benefits build gradually over months rather than appearing immediately.
13. Phosphatidylserine: Brain Cell Membrane Support
Phosphatidylserine (PS) forms a crucial component of brain cell membranes, supporting neurotransmitter function and cellular communication. This phospholipid becomes particularly important for memory consolidation and stress response regulation.
Sunflower-derived PS offers a soy-free alternative for those with sensitivities. Research shows benefits for both cognitive function and exercise-induced cortisol reduction. Take 100-300mg daily with meals for optimal absorption.
Asprey often recommends PS for people dealing with high stress levels, as it helps modulate cortisol while supporting cognitive performance under pressure.
14. MCT Oil: Rapid Brain Fuel
Medium Chain Triglycerides (MCTs) provide rapid-acting brain fuel by converting quickly to ketones, which your brain can use more efficiently than glucose. C8 (caprylic acid) offers the fastest ketone production, while C10 (capric acid) provides sustained energy.
MCTs bypass normal fat digestion and go directly to your liver for immediate energy conversion. Start with 1 teaspoon daily and gradually increase to 1-2 tablespoons to avoid digestive upset.
Asprey popularized MCT oil through his Bulletproof Coffee protocol, and his emphasis on C8 specifically has influenced the entire industry toward higher-quality formulations.
15. Nicotine: Controlled Cognitive Enhancement
Pharmaceutical-grade nicotine, separated from tobacco’s harmful compounds, provides potent cognitive enhancement through nicotinic acetylcholine receptor activation. This improves attention, working memory, and processing speed.
However, nicotine carries addiction potential and requires careful dosing protocols. Use 2-4mg gum or lozenges occasionally rather than daily, and never combine with tobacco products. Consider this an advanced tool requiring discipline and respect for its pharmacological effects.
Asprey treats nicotine as a precision tool rather than a daily supplement, emphasizing the importance of intermittent use to prevent dependence while maximizing cognitive benefits.
Hormonal Balance & Recovery Support (5 Supplements)
16. Vitamin D3 + K2: The Dynamic Duo
Vitamin D3 and K2 work synergistically to support hormone production, bone health, and immune function. D3 helps absorb calcium while K2 directs it to bones rather than soft tissues, preventing arterial calcification.
Most people need 2000-5000 IU of D3 daily, but individual requirements vary based on genetics, skin color, and sun exposure. Always pair with 100-200mcg of K2 (preferably MK-7 form) and take with dietary fats for optimal absorption.
Optimizing vitamin D levels through targeted supplementation and testing represents a cornerstone of Asprey’s hormone optimization protocol. The synergy between D3 and K2 exemplifies his approach to strategic nutrient combinations.
| Supplement | Optimal Form | Dosage Range | Best Timing | Synergistic Partners |
|---|---|---|---|---|
| Vitamin D3 | Cholecalciferol | 2000-5000 IU | With fats/meals | K2, Magnesium |
| Vitamin K2 | MK-7 (Menaquinone-7) | 100-200 mcg | With D3 | Vitamin D3, Calcium |
| Magnesium | Glycinate/Bisglycinate | 400-600 mg | Evening | B6, Vitamin D |
| Zinc | Picolinate | 15-30 mg | Empty stomach | Copper (1:15 ratio) |
| Ashwagandha | KSM-66 Extract | 300-600 mg | With meals | None required |
17. Magnesium Glycinate: The Relaxation Mineral
Magnesium participates in over 300 enzymatic reactions, supporting everything from muscle function to neurotransmitter production. The glycinate form offers superior bioavailability and gentleness on the digestive system compared to cheaper forms like oxide.
Magnesium deficiency affects most adults, contributing to sleep problems, muscle tension, and stress sensitivity. Take 400-600mg before bed to support relaxation and recovery, or split doses between morning and evening.
Understanding magnesium’s role in sleep optimization helps explain why Asprey prioritizes this mineral in his foundational supplement stack. The difference between forms is dramatic – magnesium oxide might give you diarrhea while providing minimal absorption.
18. Zinc + Copper: Balanced Mineral Support
Zinc and copper must be balanced carefully, as excess zinc can deplete copper and vice versa. Zinc supports testosterone production, immune function, and wound healing, while copper aids in iron metabolism and connective tissue formation.
Zinc picolinate and copper bisglycinate offer excellent bioavailability. Take 15-30mg zinc with 1-2mg copper daily, preferably on an empty stomach unless it causes nausea.
Asprey emphasizes the importance of mineral ratios rather than just individual dosing. Getting this balance wrong can create deficiencies in other minerals, which is why he advocates for testing and monitoring.
19. Ashwagandha (KSM-66): Stress-Fighting Adaptogen
Ashwagandha stands out among adaptogens for its clinically proven ability to reduce cortisol levels and support testosterone production. The KSM-66 extract provides standardized withanolides with the most research backing.
This herb helps your body adapt to stress while supporting energy levels and sleep quality. Take 300-600mg daily with meals, and consider cycling 8-12 weeks on followed by 2-4 weeks off to maintain effectiveness.
Asprey values ashwagandha for its dual benefits of stress reduction and hormone support, making it particularly valuable for high-performers dealing with chronic stress.
20. DHEA: Hormone Precursor Support
DHEA (Dehydroepiandrosterone) serves as a precursor to both testosterone and estrogen, with levels naturally declining after age 30. Supplementation may support energy, mood, and overall vitality, but requires careful monitoring through blood testing.
DHEA can convert to either testosterone or estrogen depending on individual factors, making personalized dosing crucial. Start with 25-50mg daily and retest hormone levels after 3 months to assess response and adjust accordingly.
Asprey treats DHEA as an advanced intervention requiring medical oversight and regular monitoring. The hormone conversion pathways are complex enough that self-experimentation can backfire without proper testing.
Detoxification & Gut Health Essentials (5 Supplements)
21. Activated Charcoal: Emergency Toxin Binder
Activated charcoal provides powerful toxin-binding capabilities for acute situations like food poisoning or accidental toxin exposure. Coconut shell charcoal offers superior purity compared to hardwood sources.
The activation process creates an enormous surface area that can trap toxins and gases in your digestive tract. Take 500-1000mg between meals, at least 2 hours away from medications and other supplements to avoid interference with absorption.
Asprey recommends keeping activated charcoal on hand for emergency situations rather than daily use. The timing is critical – taking it too close to other supplements or medications can bind them as well.
22. Chlorella: Heavy Metal Detox Support
Chlorella, a single-celled green algae, provides comprehensive detoxification support particularly for heavy metals like mercury, lead, and cadmium. The broken cell wall form ensures digestibility and nutrient availability.
Beyond detox, chlorella offers complete protein and numerous vitamins and minerals. Take 3-6g daily with meals, starting with smaller amounts to assess tolerance. Combine with cilantro for enhanced heavy metal mobilization.
Asprey has experimented extensively with chlorella for mercury detoxification, emphasizing the importance of starting slowly and monitoring your body’s response to avoid mobilizing toxins faster than you can eliminate them.
23. Probiotics: Microbiome Foundation
Multi-strain probiotic formulations support digestive health, immune function, and even mood regulation through the gut-brain axis. Look for products containing both Lactobacillus and Bifidobacterium strains with guaranteed potency through expiration.
Spore-based probiotics offer superior shelf stability and survival through stomach acid. Take 10-50 billion CFU daily with meals, and consider rotating different strains periodically for microbiome diversity.
Asprey views gut health as foundational to overall optimization, making quality probiotics a non-negotiable part of his protocol. The strain diversity and viability matter more than just high CFU counts.
24. Digestive Enzymes: Nutrient Absorption Optimization
Full-spectrum digestive enzyme blends help break down proteins, fats, and carbohydrates more efficiently, especially as natural enzyme production declines with age. Look for formulations containing protease, lipase, amylase, and additional enzymes like pepsin or ox bile for comprehensive support.
These supplements become particularly valuable when consuming hard-to-digest foods or dealing with digestive sensitivities. Take 1-2 capsules with each meal to maximize nutrient absorption and reduce digestive discomfort.
Asprey emphasizes that you can have the perfect diet and supplement regimen, but if you can’t digest and absorb nutrients properly, you’re wasting your investment.
25. Curcumin: Anti-Inflammatory Powerhouse
Curcumin, the active compound in turmeric, provides potent anti-inflammatory and liver-supporting benefits. However, standard curcumin has poor bioavailability, making enhanced formulations essential.
Look for curcumin with piperine (black pepper extract) or liposomal preparations that dramatically improve absorption. This compound supports joint health, cognitive function, and overall inflammatory balance. Take 500-1000mg daily with dietary fats for optimal uptake.
Complete Detox Protocol Example: Jennifer, a 42-year-old marketing director, implemented a comprehensive detox protocol after discovering elevated mercury levels in her blood work. She started with 3g chlorella daily with meals, added activated charcoal between meals during the first month, and supported her gut with a high-quality probiotic containing 25 billion CFU. After three months of consistent use, her follow-up testing showed a 40% reduction in mercury levels and significant improvements in energy and mental clarity.
Asprey has found that curcumin works best as part of a comprehensive anti-inflammatory protocol rather than as a standalone intervention.
How to Apply Selection Criteria Like a Pro
Quality Assessment in Practice
When evaluating supplements, prioritize products with certificates of analysis showing third-party testing results. NAD+ precursors, CoQ10, and vitamin D3/K2 combinations consistently meet highest quality standards when sourced from established manufacturers.
Avoid products without proper manufacturing credentials or those making unrealistic claims. Research the company’s reputation, manufacturing practices, and transparency about ingredient sourcing.
Companies like Suppgrade Labs have set industry standards for transparency and quality control. Asprey consistently emphasizes that paying more for quality often saves money in the long run by ensuring you actually get the benefits you’re paying for.
Maximizing Bioavailability Through Smart Combinations
Strategic timing and combinations can dramatically improve supplement effectiveness. Take liposomal formulations (glutathione, curcumin) and chelated minerals (magnesium glycinate, zinc picolinate) for superior absorption.
Fat-soluble vitamins require dietary fats, while water-soluble compounds like NAD+ precursors work best on empty stomachs. Understanding these principles helps you get maximum value from your investment.
Asprey’s protocols consistently demonstrate how proper timing and combinations can increase effectiveness by 200-300% compared to random dosing schedules.
| Supplement Category | Optimal Timing | Food Requirements | Avoid Taking With |
|---|---|---|---|
| Fat-Soluble Vitamins (D3, K2) | With meals | Dietary fats required | Mineral oil, orlistat |
| Water-Soluble (NAD+, B-vitamins) | Empty stomach | None required | Coffee, tea (30min gap) |
| Minerals (Magnesium, Zinc) | Evening/Empty stomach | May need food if nausea | Calcium, iron, antibiotics |
| Probiotics | With meals | None required | Antibiotics, hot beverages |
| Adaptogenic Herbs | With meals | None required | Stimulants, alcohol |
Personalization Strategies That Work
Move beyond generic dosing by considering genetic testing for supplements like DHEA and B-vitamins. Blood work guides optimal dosing for vitamin D3, magnesium, and zinc levels.
Wearable devices can help optimize timing for cognitive enhancers and sleep supplements. Start with foundational supplements before adding specialized nootropics, and track your response objectively rather than relying on subjective feelings alone.
Asprey’s approach emphasizes data-driven optimization over guesswork. His protocols consistently show better results when personalized based on individual biomarkers and genetic factors.
Precision Health: Beyond Generic Recommendations
While Dave Asprey’s supplement recommendations provide an excellent foundation for optimization, the real breakthrough comes from personalized implementation based on your unique biological profile. Generic protocols can only take you so far – true optimization requires understanding your individual genetics, biomarkers, and health status.
This is where precision health platforms like Enov.one become invaluable, offering comprehensive blood analysis to identify specific deficiencies rather than guessing which supplements you need. Their comprehensive health assessments can determine if you’re a candidate for NAD+ precursors or if direct NAD+ administration would be more effective.
With board-certified physician supervision, you get professional medical oversight ensuring supplements are appropriate for your specific conditions and won’t interact with existing treatments. Instead of following generic dosing guidelines, their medical team determines optimal dosing based on your individual biomarkers, genetics, and health goals.
The platform continuously monitors your response through follow-up testing and symptom tracking, ensuring your regimen evolves with your changing needs. Through their network of FDA-regulated pharmacies, you gain access to pharmaceutical-grade compounds that may be more potent and reliable than over-the-counter alternatives.
Ready to move beyond guesswork? Discover your unique health algorithm with Enov.one’s precision approach to supplementation. Dave Asprey’s protocols provide the roadmap, but personalized implementation based on your biology delivers the results.
Comprehensive blood analysis reveals the specific biomarkers needed to optimize your supplement regimen beyond generic recommendations, following Asprey’s personalized biohacking principles.
Final Thoughts
Dave Asprey’s 25 supplement recommendations represent years of biohacking experimentation and scientific research, offering a comprehensive approach to optimizing human performance. From cellular energy powerhouses like NAD+ precursors and PQQ to cognitive enhancers like modafinil and racetams, each supplement serves a specific purpose in supporting longevity, brain function, and overall vitality.
The key to success lies in understanding how to personalize them for your unique biology rather than blindly following protocols. Quality standards, bioavailability optimization, scientific backing, and individual customization form the foundation of effective supplementation. Foundational supplements like vitamin D3/K2, magnesium, and probiotics should take priority before investing in specialized compounds.
While these recommendations provide an excellent starting point, the future of supplementation is precision-based rather than protocol-based. Your genetics, biomarkers, and individual response patterns determine which supplements will provide the greatest benefit.
Consider working with healthcare professionals who can guide your optimization journey through proper testing, monitoring, and adjustment based on your specific needs and goals. Following Asprey’s evidence-based approach to B12 supplementation ensures you’re addressing potential deficiencies that could be limiting your energy and cognitive performance.
The dave asprey supplements list continues evolving as new research emerges, but his core principles of quality, personalization, and scientific backing remain constant. Companies like Suppgrade Labs and vitamin D/K2 combinations (vitamin dake) represent the gold standard for implementation of Asprey’s optimization philosophy.
