Best Supplements for Recovery

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 — 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.

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 recognize glycine's value, though with varying emphasis. Attia personally supplements with glycine nightly for sleep. Johnson includes glycine in his Blueprint longevity stack as a daily staple. Huberman lists glycine as an optional sleep supplement alongside GABA and myo-inositol. Patrick highlights glycine through collagen peptides for connective tissue repair and wound healing. Hyman recommends glycine for sleep quality and nervous system relaxation.

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.