Goal-Based Guide
Recovery from exercise is where adaptation happens. These supplements have the strongest expert consensus for supporting recovery without blunting the training stimulus.
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 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.
Supporting adaptation and tissue repair between training sessions:
Using NSAIDs routinely after workouts. They can blunt the inflammatory signaling needed for muscle adaptation.
Over-supplementing with anti-inflammatories like curcumin. Huberman warns this may blunt beneficial inflammatory signaling.
Not getting enough sleep. All 5 experts consider sleep the primary recovery tool.
Ignoring electrolyte replacement after heavy training. Use the Galpin equation: body weight (lbs) / 30 = ounces every 15-20 min.
This page shows you which supplements researchers agree on for recovery. Pro unlocks the specific protocols — exact dosages, timing, form recommendations, and interactions — so you can actually execute.
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