Goal-Based Guide
Performance supplementation is dominated by two compounds with overwhelming evidence: creatine and caffeine. Here is the full expert consensus on what actually works.
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.
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 acknowledge caffeine as a potent performance enhancer and cognitive tool, but they diverge significantly on whether it belongs in a longevity protocol. Huberman and Patrick are the strongest advocates, each dedicating deep coverage to caffeine's mechanisms, dosing, and health benefits. Attia views caffeine as a reliable ergogenic aid but emphasizes strict timing to protect sleep. Johnson actively avoids caffeine entirely as part of his Blueprint protocol. Hyman frames caffeine as a crutch that masks underlying health issues and recommends elimination during reset protocols.
All 5 experts acknowledge the importance of electrolytes (sodium, potassium, magnesium) for health and performance, but they diverge sharply on sodium intake. Huberman is the strongest advocate for deliberate sodium supplementation, dedicating a full episode to the topic. Attia takes a cautious, clinical approach — he warns that high sodium triggers fructose production and raises blood pressure, while also explaining the critical role of proper hydration with electrolytes. Patrick emphasizes potassium and magnesium from whole foods over sodium supplementation. Johnson uses sodium-free salt substitutes and experienced firsthand electrolyte imbalance during his sauna experiments. Hyman warns that over-drinking plain water without electrolytes is dangerous, but focuses more on reducing processed-food sodium than supplementing it.
The most evidence-supported supplements for athletic performance:
Wasting money on exotic pre-workouts when creatine and caffeine have the strongest evidence.
Taking creatine only on training days. It works by maintaining saturated muscle stores daily.
Not accounting for caffeine's 5-6 hour half-life when training in the afternoon.
Ignoring hydration and electrolytes. Huberman's Galpin equation provides precise guidance.
This page shows you which supplements researchers agree on for athletic performance. Pro unlocks the specific protocols — exact dosages, timing, form recommendations, and interactions — so you can actually execute.
Cancel anytime