In the world of biohacking, we’re always looking for an edge. We track our sleep, experiment with our diets, and even take cold plunges—all in the name of optimizing our biology. But one of the most powerful tools in our arsenal is strategic supplementation. The right supplements can help you fill nutritional gaps, enhance cognitive function, build resilience to stress, and unlock a new level of performance.
But with a seemingly endless array of pills and powders on the market, it’s easy to get lost in the noise. That’s why we’ve created this curated guide to the essential supplements for biohackers, backed by science and tailored for results. For a great introduction to this topic, check out our Beginner’s Guide to Biohacking Your Fitness.
The Foundational Five: Your Non-Negotiable Daily Stack
Before we dive into the more exotic supplements, let’s cover the basics. These are the five supplements that every biohacker should consider as the foundation of their routine.
1. Vitamin D3 + K2: The Sunshine and Director Duo
Why it’s essential: Vitamin D, often called the “sunshine vitamin,” is crucial for immune function, mood regulation, and bone health. The problem? Most of us are deficient. Vitamin K2 works in synergy with D3, helping to direct calcium to your bones and away from your arteries. As a 2017 study in the International Journal of Endocrinology notes, the combined effect of D3 and K2 is more effective than either nutrient alone for bone and cardiovascular health.
Our Pick: Sports Research Vitamin D3 + K2
2. Magnesium: The Relaxation Mineral
Why it’s essential: Magnesium is involved in over 300 enzymatic reactions in the body, yet it’s one of the most common nutrient deficiencies. It plays a key role in muscle relaxation, sleep quality, and stress management. For a deeper dive into sleep optimization, don’t miss our Oura Ring Review.
Our Pick: Doctor’s Best High Absorption Magnesium Glycinate
3. Omega-3 Fatty Acids: Brain and Body Fuel
Why it’s essential: The omega-3 fatty acids EPA and DHA are critical for brain health, reducing inflammation, and supporting cardiovascular function. A 2012 review in Advances in Nutrition highlights the importance of EPA and DHA for cognitive function throughout all stages of life.
Our Pick: Nordic Naturals Ultimate Omega
4. Creatine Monohydrate: More Than Just a Muscle Builder
Why it’s essential: With over 500 peer-reviewed studies, creatine is one of the most well-researched supplements on the planet. While it’s famous for its ability to increase strength and muscle mass, emerging research shows it also has significant cognitive benefits. For more on muscle building, check out our guide to Post-Workout Biohacks.
Our Pick: Optimum Nutrition Micronized Creatine Monohydrate
5. B-Complex: The Energy Igniters
Why it’s essential: The B vitamins are a family of nutrients that are essential for energy metabolism, cellular function, and brain health. A B-complex supplement can help ensure you have the energy you need to power through your day.
Our Pick: Thorne Research B-Complex #12
Performance and Longevity: The Next Level Biohacks
Once you have your foundation in place, you can start to explore supplements that can take your performance and longevity to the next level.
1. CoQ10 (Ubiquinol): Cellular Energy Powerhouse
Why it’s a game-changer: Coenzyme Q10 is a critical component of our mitochondria, the powerhouses of our cells. As we age, our natural production of CoQ10 declines. Supplementing with the ubiquinol form of CoQ10, which is up to eight times more absorbable than the standard ubiquinone, can help support cellular energy and cardiovascular health.
Our Pick: Qunol Ubiquinol CoQ10 100mg
2. NAD+ Boosters (NMN): The Anti-Aging Molecule
Why it’s a game-changer: NAD+ is a coenzyme that is essential for DNA repair, energy metabolism, and maintaining our circadian rhythm. Like CoQ10, NAD+ levels decline as we age. NMN (nicotinamide mononucleotide) is a precursor to NAD+ and has been shown in studies to effectively raise NAD+ levels, which is why it’s a popular supplement for longevity.
Our Pick: Toniiq NMN Supplement 500mg
3. Resveratrol: The Longevity Gene Activator
Why it’s a game-changer: Resveratrol is a powerful antioxidant found in red grapes that has been shown to activate sirtuins, a class of proteins often called “longevity genes.” For more on longevity, explore our article on Exercise for Longevity.
Our Pick: Toniiq Ultra High Strength Resveratrol 600mg
Stress and Resilience: The Adaptogen Advantage
Adaptogens are a class of herbs that help your body adapt to physical and mental stress. They can be a powerful tool for building resilience in our fast-paced world.
1. Ashwagandha: The Ancient Stress Buster
Why it works: Ashwagandha is one of the most well-known adaptogens, with a long history of use in Ayurvedic medicine. Clinical studies have shown that KSM-66, a specific extract of ashwagandha root, can significantly reduce levels of the stress hormone cortisol.
Our Pick: KSM-66 Ashwagandha 600mg by Nootropics Depot
2. Rhodiola Rosea: The Fatigue Fighter
Why it works: Rhodiola is another powerful adaptogen that has been shown to combat fatigue and improve mental performance under stress. A 2010 study in Phytomedicine found that rhodiola extract can reduce fatigue and improve mental performance in physicians on night duty.
Our Pick: Gaia Herbs Rhodiola Rosea
Your Biohacking Blueprint
Building the perfect supplement stack is a personal journey, and it’s important to listen to your body and adjust as needed. Start with the foundational five, and then consider adding supplements from the performance, longevity, and stress resilience categories based on your individual goals. For more on how to tailor your nutrition, read our guide on how to know if your diet is working for you.
At fitonear.com, we’re dedicated to helping you navigate the exciting world of biohacking with science-backed, actionable advice. Explore our site for more in-depth guides on everything from neurofeedback to cold exposure.
References
[1] Akbari, S., & Rasouli, G. A. (2018). The combined effect of vitamin D and vitamin K on bone and cardiovascular health: a review of the literature. Journal of osteoporosis, 2018.
[2] Wurtman, R. J. (2012). A nutrient that can affect brain biochemistry and behavior. Nutrition reviews, 70, S75-S78.
[3] Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental gerontology, 108, 166-173.
[4] Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals, 3(1), 188-224.
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