I often get asked 'what supplements do you take?' And my answer always seems to vary.
Still I am constantly surprised by how people are fascinated with supplements. When I was bodybuilding I would get asked the same question. I go to health expos and again the question comes up.
And of course in Biohacking circles supplements are are the subject of Keynote presentations - so everyone wants to know what the experts are taking.
So in todays article, I want to do something a little different.
I have interviewed some very passionate health and biohacking 'experts' about their supplement protocols.
Even better, these people (myself included) all make up the AlexFergus.com team.
You see, everyone that is hired by AlexFergus.com is hired because they share common passions, so what better people to ask about personalised supplement stacks!
Read on to see a very diverse range of answers (and also meet the team behind AlexFergus.com)
I'll start with myself:
Note: Some of the links below are affiliate links. I have also shared discount codes for certain supplements. Though the website may earn a commission on some sales, you won't pay an extra cent (and may even save money yourself!)
I have a lot on my plate at the moment – I’m a new Dad, I have moved onto a small farm, I have one website exploding with opportunities and a new site in development. So pretty much my health focus is simple – stay as healthy as possible given the amount of things happening in my life.
Fortunatley I have addressed all my serious health issues (read about that journey HERE), so from a health point of view it’s more of a management protocol instead of improvement. Focusing on mitochondrial health is a biggy.
Performance goals have all but disappeared at the moment! But they will return.
As a result of being time poor, using my vast range of Biohacking gadgets and tricks and techniques I have up my sleeve has become very useful!
I drastically cut back on my supplement routine after testing my nutrient intake (read more HERE).
70% of the food I eat I grow, raise or catch myself, and what isn’t from my farm is organic. So I know my diet is great. But I still do take a few supplements.
Here’s what I take daily at the time of writing:
I was tempted to include Qualia Mind (I go with their caffeine free version, use code FERGUS to save) in my daily stack.
I usually include this in my regular intake, but I have stopped taking that for a while as I experiment with the Anti-Aging formula Eternus which is made by the same company (I’m told you can take them both at the same time, but I was curious to see how Eternus would make me feel without the awesome benefits Qualia Mind has on my cognitive function).
Every now and then I take Iodine. Iodine is a supplement I’m still really confused about. Some recommend extremely high doses (I have done urine tests and shown to have really low levels), others recommend a regular small dose and others nothing at all.
I still need to figure this out.
I toss up between creatine and caffeine. Caffeine would come out on top if you only wanted a big boost every now and then, creatine for the ongoing benefit (without the side effects of caffeine).
Why? I have covered that in great detail in this article - 19 Reasons Why You Need To Supplement With Creatine
Sleep. Oh wait that’s not a supplement…
Qualia Mind?! But then technically that’s a supplement blend not a single ingredient. But Qualia Mind has had the biggest impact on my cognitive function (I wrote about that in detail HERE) so I will stick with this choice.
Magnesium. It’s the only supplement I take for sleep these days (the exception been when I travel, in which case I take an assortment of supplements).
It depends. For most people, with common health issues and eating a standard diet, if they could only take one supplement have to suggest a quality multi-vitamin such as Thorne Research Basic 2 a Day. I actually have these in my cupboard and pack it with me when I go travelling.
Multi-vitamins are not the perfect approach (Bart does a great job of explaining why in THIS article), but it’s better than nothing.
For myself, I would probably go with Magnesium. I’ve covered the reasons for this in my 2 articles:
Like I mentioned, I have just started taking Eternus. It has some great ingredients and looks promising, but it is really expensive and I do wonder if the benefits will be hard to quantify.
It’s very easy to get caught up in the world of supplements. It’s a huge industry and with the right marketing any supplement can look like a ‘must have’.
I know I have been sucked into scams in the past! So always keep an open mind.
And supplements should never be a replacement to a good quality diet with a solid lifestyle.
Sure if you are looking for a boost or a hack or a fix to a problem, then supplements can be very useful. But I think too many people simply take supplements thinking their health is in order and they can eat and live however they please.
I’m also a big believer in testing – find out what you are working with. Do a gut test to check your gut health is in order before ingesting a heap fo expensive supplements.
Do some DNA testing to see if you have issues around vitamin synthesis or absorption.
And do some lab testing to see your current vitamin and mineral status – you may find you don’t need those supplements after all!
Right here at AlexFergus.com. Or on Instagram @alexfergus_coach
I geek out on biohacking devices and supplements, helping Alex with a lot of reviews and also his sound and video editing.
Currently, I’m focusing on optimizing my cognitive abilities, increasing longevity (lifespan) as well as optimizing my mitochondrial functioning.
I’d like to start including olive leaf extract into my daily stack. The two biggest risks and causes of death are heart disease and cancer. Olive leaf extract has been shown in studies to lower blood pressure and have cardioprotective effects. There is also evidence that olive leaf extract may also exhibit anti-cancer effects as well.
I like to keep systemic enzymes on hand for increased recovery from injuries. I keep a bottle of New Serra-125k Serrapeptase Enzyme on hand in case of muscle sprains/strains and general wound healing.
When it comes to physical performance, the world of supplements is awash with possibilities. I like to keep things simple and basic, sticking with proven supplements that give the most bang for the buck. If I had to take only one supplement, or recommend one to a friend or family member, it would be a quality creatine supplement. This assumes of course that this is used in combination with a solid diet and workout routine.
Creatine has been heavily studied and isn’t considered a banned substance for athletes. It’s naturally found in the foods we eat and has a wide range of benefits for athletes, power lifters, and those playing sports.
Creatine is also very cost effective, with a year’s supply from Optimum Nutrition costing about $42.00 USD.
I’m currently not engaging in any intense physical training, so I haven’t added this to my daily stack. Later this year and into the new year when I do, I’ll be adding a quality creatine into rotation.
If I had to pick only one supplement for cognitive performance, I’d probably have to choose something from the racetam family. Racetams have been studied for decades and have proven their safety even in high does, conferring cognitive enhancement and neuroprotective benefits. While certainly not the most potent cognitive enhancers available, they are not restricted/scheduled, and inexpensive.
I’ve never suffered from sleeping problems, so for me I’d probably end up choosing a natural supplement like melatonin. Because melatonin is naturally produced in the brain, you aren’t introducing anything foreign to the body.
The one supplement for general health if I could take only one would be the Athletic Greens. There’s simply so many ingredients and bases that it covers. If I couldn’t take anything else, I’d know that the most important parts of my supplementation were covered by the formula it contains.
Various mushroom extracts and powders are something I’d excited and interested in trying. I’ve heard a lot of very positive things about Lion’s Mane mushroom and neurogenesis (brain growth). Studies are showing that Lion’s Mane exhibits a positive increase in NGF (nerve growth factor) in the brain. It also seems to reverse mild cognitive impairment as well.
I think having a diet consisting of quality food that works for you is probably the single most important thing before considering supplements. Supplements are just that – they are supposed to supplement or augment an existing diet.
Otherwise I'm in Instagram @alaskavoiceover
I help Alex stay connected with the world, and show the world some insights into his weird, wacky and wonderful life in remote New Zealand (in other words, I run manage his social media!)
Improving some joint/muscle issues caused by old injuries & Fibromyalgia that I am still trying to improve (get rid off) since 2012.
I'm 70% better since then if I should make a guess. All this is a result of big changes in my lifestyle since 2011-2012.
I take a rhodiola, chaga, tincture plus added turmeric if I have some pain. 2 capsules. Natures bounty.
Rosita oil sometimes. I experimented a bit with Keto Before 6 from Quicksilver Scientific and Nadovim. As well as Alphabrain and C60 oil too - just to see if they make my joints feel better any faster (I've just started on this)
Simple - Perfect Keto performance range.
PQQ baby! I've been taking it for years and I can notice when I don't have it. It really makes me feel a lot better.
Magnesium Bisglycinate. It has a noticeable relaxation effect and has helped me with my sleep.
Alphabrain because of the broad range of adaptogens, herbs and other essentials vitamins and minerals.
Qualia Mind (I've tried a few samples and had great results).
Tru Niagen looks really promising.
Troscroptions is very interesting.
What else - Seed. Alphadynamic. Beet-elite. Trubrain... where do I stop?!
As long as I have my PQQ and my mushrooms I'm happy. And of course my own homemade tinctures. Rhodiola and Chaga
I'm the Chief Science Writer and also Coach of the Health Reset Program
I’m keeping my routine very, very minimalistic. I only take vitamin E and K2 right now, nothing else. Oh yes, and creatine because I’m not eating raw meat / fish every day!
Lastly, I take magnesium, in the magnesium glycinate and chloride forms.
In the past, I used to include all kinds of pre- and post-workout supplements with 5-10 (science-backed) ingredients.
Now, my goals are more health and brain performance related.
A few milligrams of vitamin K2, from the Kuinone product of Idealabs (great company!) And 1 big vitamin E capsule maybe 2-3 times a week.
I try to get most of my nutrients through food.
I love Qualia Mind and finds it works really well for my physiology.
Phenibut works really well when taken occasionally.
Caffeine is horrible for me, but leads to a great short-term boost. I’m a slow metabolizer of caffeine so even taken the stuff in the morning lowers my sleep quality. And yet I still take it...
Magnesium, for relaxation, anti-stress, blood sugar control, greater energy production, etc.
Magnesium here as well. As a sympathetic dominant person, I become really stressed-out / anxious without certain minerals.
Magnesium and calcium really help me calm down – I get the calcium from A2 milk products.
If I could take one stack? Qualia Mind.
Magnesium once again – reason is that it’s one of the best-proven sleep supplements. My estimate is also that 40% of people are severely magnesium deficient, and 80% of people in total, in developed countries.
You guessed it, magnesium.
And just put some nuance in the discussion: I’m not one of those people who claims that magnesium supplementation is the cures for all health problems.
For example, if your circadian rhythm is disrupted, or you’re continually breathing in poor air, or you’re exposed to nnEMF all day, then taking more magnesium is not the solution to that problem.
Many – probably hundreds that I haven’t tried! But, I did test most of the “bang for your buck” supplements that have lots of scientific backing, so I’m happy.
I’m very cautious of any narrative that pushes supplements before having looked into how you life your life and what you environment looks like.
Hanging around reference section on the blogs at AlexFergus.com
I'm also on Facebook.
Such a diverse range of supplement stacks.
Though it is clear there are some overlaps.
Magnesium is the obvious one.
Qualia Mind seems to be the favourite cognitive booster.
And creatine for performance.
There's also a common theme - food sources are the preferred option, but they're not always available.
What did you think?
I'd love to hear what your current supplement stack is! Please leave it in the comments section below.
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