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Huberman, Attia, Patrick, Johnson, and Hyman have published 3,400+ videos on health and longevity. They disagree on a lot. But these 4 supplements? They all take them.
If you're new to supplements and want to skip the research rabbit hole, this is the consensus starting point. Nothing exotic, nothing expensive. Just what the data says.
This stack costs $60–90/month
The average health optimizer spends $214/month. The consensus stack covers the fundamentals at a fraction of the cost — no trendy compounds, no unproven molecules.
Essential #1
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.
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Essential #2
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.
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Essential #3
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.
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Essential #4
All 5 experts actively recommend creatine — and the consensus has expanded well beyond muscle. Huberman, Attia, and Patrick each feature dedicated deep dives on creatine as brain fuel for cognition under stress, sleep deprivation, and aging — not just strength and hypertrophy. Johnson includes it in his Blueprint stack; Hyman names it one of six essential daily supplements for muscle mass, insulin sensitivity, and brain health as we age. The most common worry — elevated creatinine on bloodwork — is a harmless artifact of muscle metabolism, not kidney damage.
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NMN, resveratrol, berberine, rapamycin — these are where experts fight. Some swear by them, others call them noise. Before adding anything beyond the essentials, check the consensus score first.
Five things taken consistently will always outperform twenty things taken sporadically.
Free reports show consensus scores and expert stances. Pro unlocks the specific dosages, timing protocols, and expert deep dives with video citations.