Supplements

Vegans and vegetarians may want to supplement leucine if dietary intake is insufficient to support muscle growth and repair.

Discussed as hydrochloric acid tablets/capsules for low stomach acidity-related issues such as food allergies, mood or autoimmune issues, indigestion, and gut acidity. Start with 1–2 tablets midway through a meal and assess symptoms; use caution and consult a doctor.

Usually taken as betaine HCL pepsin tablets/capsules during meals for digestive support and stomach pH adjustment. Start slow with 1–2 capsules and find a comfortable level that does not create excessive warmth in the stomach or disrupt digestion; consult a healthcare provider.

Studies suggest that taking large amounts of probiotics or prebiotics can sometimes cause brain fog. The goal is to support microbiota diversity rather than maximize quantity.

Agmatine has shown notable effects on several types of pain, including osteoarthritis and injury-related pain, and has been studied for lumbar disc-associated radiculopathy. Use study-specific dosage regimens rather than taking it arbitrarily.

SAMe has shown benefit for various types of pain and, in some studies, worked at least as well as naproxen at certain dosages. Pain-relieving effects may take up to about a month to appear.

Evidence was described as insufficient and dose-dependent; low doses around 5-10 mg may be wake-promoting, while higher doses above about 25 mg may increase sleepiness or sedation-like effects.

General magnesium supplementation was described as unsupported for improving sleep in healthy, non-deficient people; benefit may mainly apply when correcting deficiency, especially in older adults with insomnia.

Evidence was described as largely negative, with most good studies showing no sleep benefit.

10 mg twice daily; a racetam-like compound that taps into the cholinergic system similarly to alpha-GPC and may improve cognitive capacity.

Mentioned as part of the racetam class showing some promise for focus and cognitive issues, especially after concussion or vascular injury; consult a doctor.

Anthocyanin-rich supplement for cognition. One study used 428–598 mg anthocyanins daily for 12 weeks and found improvements in verbal learning and memory in older adults. Broader discussion suggests blueberry extract doses of about 5.5–11 g, with 10–11 g potentially more beneficial.

Aspartame, sucralose, and saccharin were discussed as having broadly similar effects: they may cause transient increases and then decreases in blood glucose and can increase hunger in some people. In moderation they probably do not meaningfully break a fast, but excess may negatively affect the gut microbiome.

Kanna (also called Zembrin or Sceletium tortuosum) is a legal over-the-counter herb that may increase serotonin and may enhance pro-social, comfort/pleasure, and gratitude-related circuitry. It is generally taken in doses of 25 to 50 mg and may be considered before a gratitude practice if safe, legal, and appropriate for the individual.

Sinclair groups testosterone with growth hormone and leucine-driven growth signaling as giving immediate benefits at the expense of long-term health.

Take 1,000 mg/day of pure resveratrol in the morning with fat to improve absorption, such as mixing it into a couple teaspoons of olive oil until dissolved. Use light gray or white resveratrol rather than brown material, which may be degraded or contaminated and can cause diarrhea.

Sinclair notes that anti-inflammatory drugs can lower CRP.

PCSK9 inhibitors are a newer cholesterol-lowering option to discuss with a doctor. They are injections given every two weeks that block LDL release from the liver.

Sinclair does not take a multivitamin because he wants to avoid excess iron and unnecessary antioxidants.

Sinclair says quercetin activates sirtuins and may help kill senescent cells. He groups it with compounds that should be taken with something fatty for absorption and may add it to his olive oil-resveratrol mixture.

Sinclair says antioxidants are not harmful unless taken in megadoses; he specifically warns against overdoing vitamin C and vitamin E.

Kava may help reduce anxiety, with studies using roughly 100 mg of extract in some cases and active kavalactones around 150 mg, with a broader studied range of 50–300 mg. Effects were seen after about 3 weeks; no hepatotoxic signals were reported in the studies reviewed, but it is still advisable to check with a doctor.

Mentioned as a substance that can augment the glucose-lowering effects of berberine via AMPK pathways; framed as a very potent, sharp-blade tool.

General magnesium target of 400 mg/day; noted that many people are deficient in magnesium.

Often used to increase bioavailability of turmeric/curcumin; also described here as a 5-alpha-reductase inhibitor, so avoid if DHT is already low or androgen receptor sensitivity is low.

Weak anti-estrogen and antiandrogen that many women should consider, especially in PCOS-related contexts.

Suggested for vegans to avoid deficiencies in healthy fats relevant to hormone balance.

Injectable form is 100% bioavailable; can be injected intramuscularly to reduce burning compared with subcutaneous injection. Minimally efficacious injectable dose is probably around 200 mg; 500 mg to 1 g/day was also discussed.

May help significantly with the nervous system, especially if copper deficient; discussed as synergistic with BPC and thymosin beta-4 analogs, but only if needed and not for longer than necessary.

Take about 300–600 mg; can increase circulating serotonin by roughly 30–39%; may be useful for appetite and weight control; may need cycling, though exact schedule is unclear.