Supplement Consensus Scores

All 5 experts treat sleep as the single most important pillar of health and longevity. Huberman provides the most actionable supplement and behavioral protocols, Attia and Walker quantify the disease risk of poor sleep, Johnson builds his entire life around sleep metrics, Patrick connects sleep to cellular repair and brain health, and Hyman addresses root-cause disruptors through a functional medicine lens.

All 5 experts actively recommend omega-3 supplementation, making this one of the strongest consensus topics. Patrick and Attia provide the deepest mechanistic coverage, Huberman recommends 1-3g EPA for mood and cognition, Hyman lists omega-3 as a foundational supplement everyone needs, and Johnson includes omega-3 sources in his Blueprint diet.

All 5 experts actively recommend creatine supplementation. Huberman, Attia, and Patrick are the strongest advocates, each featuring dedicated deep dives on creatine's benefits for both physical performance and cognitive function. Johnson includes creatine in his Blueprint longevity stack. Hyman recommends it as one of his six essential daily supplements for muscle mass, insulin sensitivity, and brain health.

All 5 experts recommend Zone 2 exercise for longevity. Attia is the clear authority with 30+ dedicated videos and a close collaboration with Dr. Inigo San-Millan — he considers Zone 2 one of his four pillars of exercise for the Centenarian Decathlon. Huberman targets 200 minutes per week. All experts pair Zone 2 with higher-intensity training (HIIT/Zone 5) and agree mitochondrial health is the core mechanism.

All 5 experts actively recommend regular sauna use for health and longevity. Patrick is the strongest advocate with dedicated research on heat shock proteins and the Finnish mortality data. Huberman devoted a full episode to deliberate heat exposure. Attia uses sauna daily at 198F and highlights its sleep and cardiovascular benefits. Johnson ran a 90-day sauna experiment showing measurable cardiovascular improvements. Hyman recommends sauna as part of his hormesis and detoxification protocols.

All 5 experts agree that gut microbiome health is foundational to longevity, immunity, and brain function. The strongest consensus is around fermented foods over probiotic supplements. Huberman recommends 4 servings of low-sugar fermented foods daily as the primary intervention. Attia takes a science-forward approach, personally using Pendulum Akkermansia and AG1 while emphasizing that the probiotic market is largely unregulated. Patrick highlights the Sonnenburg research showing fermented foods increase microbial diversity and reduce inflammatory markers. Hyman is the most prolific advocate, outlining a comprehensive 5R gut-healing protocol and recommending probiotics as one of his foundational supplements. Johnson includes fermented foods in his daily Blueprint meals.

5 of 5 experts recommend Zinc. Consensus score: 4.2/5.

4 of 5 experts actively recommend magnesium supplementation. Patrick and Hyman are the strongest advocates, each discussing it across multiple videos. Attia recommends 300-500mg daily for bone health and personally supplements with three forms. Johnson's Blueprint stack does not explicitly include magnesium.

All 5 experts endorse some form of fasting, but they differ substantially on protocol and emphasis. Huberman and Patrick are the strongest advocates, with dedicated episodes covering time-restricted feeding and its circadian, metabolic, and autophagy benefits. Johnson practices a strict 20-hour fast daily. Hyman practices a 14-hour overnight fast and frames fasting as a hormetic stress. Attia is the most cautious — he experimented extensively with prolonged fasting but moved away from it due to muscle loss concerns and a lack of objective biomarkers proving benefit.

4 of 5 experts actively recommend deliberate cold exposure. Huberman is the strongest advocate with a dedicated episode and repeated coverage across dozens of videos. Patrick provides the deepest mechanistic analysis, citing norepinephrine, brown fat activation, and mitochondrial biogenesis. Attia personally practices cold plunges (as part of his sauna routine) but explicitly notes the longevity data is weaker than for sauna. Hyman endorses cold exposure as a hormetic stressor for mitochondrial health and inflammation. Johnson mentions cryotherapy in the context of his biohacking protocols but has no dedicated cold exposure coverage.

5 of 5 experts recommend Iron. Consensus score: 4.0/5.

5 of 5 experts recommend Glycine. Consensus score: 4.0/5.

4 of 5 experts recommend vitamin D supplementation for those with suboptimal levels, though Attia urges caution — arguing that the health benefits attributed to high vitamin D may actually come from the outdoor lifestyle needed to achieve them naturally. Patrick is the strongest advocate, citing a 40% reduction in dementia risk.

4 of 5 experts actively use or recommend ashwagandha. Huberman is the strongest advocate with specific dosing protocols and cycling recommendations. Attia takes it personally as part of his nighttime routine. Johnson includes it in his Blueprint stack. Hyman recommends it for adrenal support and stress resilience. Patrick has no direct coverage.

4 of 5 experts recommend CoQ10. Consensus score: 3.7/5.

4 of 5 experts recommend Astaxanthin. Consensus score: 3.7/5.

4 of 5 experts support collagen for skin and connective tissue health, but Attia is notably skeptical — citing research showing collagen does not outperform whey protein for connective tissue synthesis. Johnson is the strongest advocate, taking collagen peptides daily in his Blueprint protocol. Huberman recommends it specifically for skin, not muscle. All experts agree collagen is inferior to whey for muscle building.

3 of 5 experts actively recommend NAC supplementation. Hyman is the strongest advocate by far, recommending NAC across 24 videos for glutathione support, detoxification, liver health, immune function, and brain health. Johnson includes NAC as a core pill in his daily Blueprint stack. Huberman and a guest (Dr. Seheult) discuss NAC for immune support and cold prevention. Attia and Patrick have no direct NAC coverage in analyzed videos.

3 of 5 experts recommend Caffeine, though 2 express caution or have no coverage.

4 of 5 experts recommend B12. Consensus score: 3.4/5.

3 of 5 experts recommend Garlic, though 2 express caution or have no coverage.

4 of 5 experts recommend Curcumin. Consensus score: 3.4/5.

4 of 5 experts recommend Electrolytes. Consensus score: 3.4/5.

Berberine is a polarizing supplement among the 5 experts. Attia uses it clinically for LDL management in select patients but prefers metformin for glucose control. Huberman mentions it as a glucose disposal agent but personally avoids it for longevity. Hyman views it positively as an AMPK activator and gut antimicrobial. Patrick and Johnson have no direct coverage.

Expert opinion on Vitamin C is divided — 2 recommend, 3 are cautious, and 0 have no direct coverage.

3 of 5 experts recommend Glutathione, though 1 express caution or have no coverage.

3 of 5 experts recommend vitamin K2 — Hyman always pairs it with D3, Patrick provides the deepest mechanism via Triage Theory, and Johnson takes D3K2 daily. Attia conspicuously omits K2 from his bone health 'big three' (calcium, D3, magnesium) despite extensive bone health content. Huberman has zero coverage.

3 of 5 experts recommend NMN, though 1 express caution or have no coverage.

3 of 5 experts recommend Selenium, though 1 express caution or have no coverage.

Expert opinion on Melatonin is divided — 1 recommend, 4 are cautious, and 0 have no direct coverage.

3 of 5 experts recommend Olive Oil, though 0 express caution or have no coverage.

3 of 5 experts recommend Folate, though 0 express caution or have no coverage.

This is one of the most polarizing topics across our expert panel. Attia and Huberman see GLP-1 agonists as powerful tools when combined with exercise and high protein intake, while Hyman strongly opposes their widespread use, arguing they mask root causes and create pharmaceutical dependency. This is a prescription medication, not a supplement — use requires physician oversight.

Expert opinion on Rapamycin is divided — 2 recommend, 2 are cautious, and 1 have no direct coverage.

3 of 5 experts recommend Sulforaphane, though 0 express caution or have no coverage.

Metformin has limited expert consensus. 5 experts mention it with caveats.

3 of 5 experts recommend MCT, though 0 express caution or have no coverage.

3 of 5 experts recommend DHEA, though 0 express caution or have no coverage.

3 of 5 experts recommend Phosphatidylserine, though 0 express caution or have no coverage.

This is one of the most divisive topics among our 5 experts. Attia categorizes NAD supplementation as 'noise' on his evidence hierarchy, while Hyman actively advocates for NAD precursors as part of a longevity stack. Huberman personally takes NR and NMN for subjective energy but explicitly not for longevity. Patrick provides the most balanced scientific coverage, noting promising animal data but significant gaps in human evidence.

Expert opinion on Theanine is divided — 2 recommend, 1 are cautious, and 2 have no direct coverage.

Expert opinion on Apigenin is divided — 2 recommend, 1 are cautious, and 2 have no direct coverage.

Expert opinion on Taurine is divided — 2 recommend, 1 are cautious, and 2 have no direct coverage.

Expert opinion on Resveratrol is divided — 1 recommend, 2 are cautious, and 1 have no direct coverage.

Expert opinion on Quercetin is divided — 2 recommend, 0 are cautious, and 3 have no direct coverage.

Expert opinion on Green Tea EGCG is divided — 2 recommend, 0 are cautious, and 3 have no direct coverage.

Expert opinion on Inositol is divided — 2 recommend, 0 are cautious, and 3 have no direct coverage.

Expert opinion on Rhodiola is divided — 2 recommend, 0 are cautious, and 3 have no direct coverage.

Expert opinion on Lions Mane is divided — 2 recommend, 0 are cautious, and 3 have no direct coverage.

Expert opinion on Tongkat Ali is divided — 1 recommend, 1 are cautious, and 3 have no direct coverage.

Expert opinion on Shilajit is divided — 1 recommend, 1 are cautious, and 3 have no direct coverage.

Spirulina has limited expert consensus. 1 experts mention it with caveats.

Boron has limited expert consensus. 1 experts mention it with caveats.