Which Form?

Magnesium threonate or bisglycinate for sleep support (threonate crosses the blood-brain barrier). Apigenin derived from chamomile. Theanine as L-theanine. Hyman also recommends valerian root and glycine.

Triglyceride-form fish oil for general supplementation. Krill oil or salmon roe for superior brain DHA delivery (phospholipid-bound DHA crosses the blood-brain barrier more effectively via MFSD2A transporter). Algal oil as a vegan alternative for EPA/DHA. Avoid ethyl ester forms — lower bioavailability than triglyceride or phospholipid forms.

Creatine monohydrate only — NSF-certified preferred (Attia). Avoid gummies and capsules due to potential ineffectiveness and inconvenience (Attia). Powder mixed in water or a shake is the most effective delivery method.

Any sustained cardio: cycling (Attia's preferred for data tracking), jogging, hiking, treadmill walking/incline, rowing, stairmaster, swimming, rucking. Stationary trainer recommended for consistency. Weight vest walks count (Huberman).

Fermented foods preferred: sauerkraut, kimchi, kefir, yogurt, kombucha, miso (Huberman, Patrick, Johnson). For supplements: refrigerated multi-strain probiotics (Huberman), Akkermansia muciniphila for metabolic health (Attia), Bacillus subtilis for immune support (Hyman). Strain-specific selection matters more than CFU count (Attia).

Zinc supplement (specific form not consistently specified)

Glycinate or malate for general bioavailability (Patrick). Carbonate for best absorption without GI effects (Attia). Threonate for cognitive focus only — don't count toward daily needs. Citrate/oxide if you want bowel regularity as a side benefit.

Time-restricted eating (daily), periodic prolonged fasting (2-5 days, quarterly — Attia/Longo), or fasting-mimicking diet (5-day protocol, monthly to quarterly — Longo/Patrick).

Heme iron (from animal sources, better absorbed); chelated iron supplements if needed

Vitamin D3 (cholecalciferol), NOT D2. Hyman specifically recommends D3 with K2 for proper calcium metabolism. Fortified foods often use the less effective D2 form.

No expert specifies KSM-66 vs Sensoril in the analyzed summaries. Both are standardized extracts commonly available. KSM-66 is a full-spectrum root extract; Sensoril uses both root and leaf.

Ubiquinol (reduced form, better absorbed); ubiquinone

Astaxanthin softgels; naturally sourced from microalgae (Haematococcus pluvialis)

Hydrolyzed collagen peptides (powder) for supplementation — better absorption than intact collagen. Bone broth as a whole-food source (Hyman). Patrick uses hydrolyzed collagen powder in smoothies. Johnson uses collagen peptides in his Green Giant drink.

Capsule form is most commonly referenced. Hyman also discusses boosting glutathione through liposomal or intravenous glutathione for acute clinical situations.

Coffee, tea, or caffeine supplements

Methylcobalamin (preferred); cyanocobalamin; sublingual or oral

Odor-free garlic capsules; aged garlic extract; raw/cooked garlic cloves

Curcumin with piperine (black pepper extract); liposomal curcumin; turmeric root

Electrolyte powder (LMNT); mineral water; tablets

Berberine HCl is the most common form. Attia recommends Thorne brand specifically for pharmaceutical-grade quality. Berberine is also found in goldenseal, Oregon grape, and barberry root extracts.

Oral supplements; IV for clinical applications

Liposomal glutathione (direct); or boost via NAC, alpha-lipoic acid, sulfur-rich foods

MK-7 (menaquinone-7) is the most common supplemental form due to longer half-life. Combined D3/K2 supplements are the most practical format. Food sources include natto (highest K2 content), hard cheeses, egg yolks, and grass-fed butter.

NMN powder or capsules; sublingual for better absorption

Selenomethionine; selenium from Brazil nuts (1-2 nuts/day)

Extra virgin olive oil (cold-pressed, high polyphenol)

5-MTHF (methylfolate) preferred over folic acid; especially for MTHFR variants

Injectable (subcutaneous, once weekly). Oral formulations are in development. Some clinicians use compounded peptide formulations at lower doses (Attia, Koniver).

Oral tablets (prescription); topical for skin applications

Fresh broccoli sprouts (heated to 70C for 10 min for 3.5x yield); broccoli seed extract supplements

Oral tablets (prescription)

MCT oil (C8/caprylic acid preferred for ketone production); powder

Phosphatidylserine capsules; soy-derived or sunflower-derived

NMN sublingual or capsule. NR (as Niagen) is the most studied form. NAD+ IV infusions used occasionally for acute recovery (Huberman). Stability and bioavailability vary significantly between products.

Apigenin capsules; chamomile tea (lower concentration)

Trans-resveratrol capsules; grape seed extract; mixed with fat for absorption

Quercetin phytosome (better absorbed); standard quercetin capsules

Brewed green tea; matcha; EGCG capsules

Lion's mane extract capsules or powder; fruiting body preferred

Tongkat ali extract capsules (standardized to eurycomanone)