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 picolinate or zinc bisglycinate for general supplementation (higher bioavailability). Zinc carnosine specifically for gut healing and acid reflux protocols. Zinc citrate as a cost-effective option. Avoid zinc oxide — poorly absorbed. Pair with quercetin for enhanced intracellular zinc delivery (zinc ionophore effect).

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).

Glycine powder is the most common and cost-effective form — it dissolves easily in water and has a mildly sweet taste. Collagen peptides (hydrolyzed collagen) are an alternative delivery method that provide glycine alongside proline and hydroxyproline for connective tissue benefits (Patrick, Attia). Capsules are available but powder is preferred for flexible dosing.

Iron bisglycinate (Hyman — gentle on stomach, better absorbed). Heme iron (Johnson — higher bioavailability from animal-derived form). Liquid iron for targeted dosing (Hyman, for athletes). Avoid ferrous sulfate if GI-sensitive.

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.

Natural astaxanthin derived from Haematococcus pluvialis microalgae is the most common supplemental form. Synthetic astaxanthin offers advantages in scalability, purity, consistency, and potentially higher bioavailability (Hyman, citing Watumull). Natural food sources include salmon (especially wild-caught), salmon roe, krill oil, shrimp, and lobster — the red-pink pigment in these foods comes from astaxanthin.

Ubiquinol (the reduced, active form of CoQ10) is preferred over ubiquinone for better absorption and bioavailability (Hyman). Choose medical-grade, third-party tested brands like Designs for Health or Pure Encapsulations (Hyman). Softgel capsules taken with a fat-containing meal improve absorption.

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.

Methylcobalamin (methylated B12) is preferred over cyanocobalamin by all experts who specify a form. Attia and Patrick both specifically recommend methylcobalamin. Hyman recommends methylated B-vitamins broadly. Sublingual or injection forms may be necessary for those with gut absorption issues.

Filtered coffee is optimal for health benefits — paper filters remove cholesterol-raising diterpenes while preserving polyphenols (Patrick). Medium roast Arabica beans from high-altitude origins offer the highest antioxidant content (Patrick). Yerba mate is an alternative that upregulates dopamine receptors and stimulates GLP-1 (Huberman). L-theanine (100-200mg) can be added to coffee to reduce jitters and enhance cognitive benefits without compromising sleep (Patrick).

Curcumin (the active compound in turmeric) requires enhanced bioavailability formulations. All experts who discuss absorption emphasize pairing with piperine (black pepper extract). Common supplemental forms include curcumin with piperine/BioPerine, Theracurmin, Meriva (phytosome), and Longvida. Whole turmeric root in cooking provides lower but still meaningful amounts.

Electrolyte drinks or powders containing sodium, potassium, and magnesium for exercise and fasting. Sodium-free salt substitutes (potassium chloride) for cooking if limiting sodium (Johnson). Whole food sources preferred for potassium: avocados, spinach, sweet potatoes, bananas.

Odor-free garlic supplement (Johnson's Blueprint stack). Raw or cooked garlic cloves as a dietary staple (Hyman). Aged garlic extract is the most studied supplemental form. Cooking garlic can improve digestibility for sensitive systems while retaining beneficial properties (Hyman). Crushing or chopping garlic and letting it sit for 10 minutes before cooking activates allicin production.

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

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.

Liposomal glutathione for oral supplementation (best absorption). NAC capsules as the primary precursor. Hyman also references intravenous and nebulized glutathione for clinical use in heavy metal detox, post-COVID, and acute illness.

Ascorbic acid is the most common and well-studied oral form. Liposomal vitamin C may offer modestly better absorption than standard ascorbic acid. For skin health, topical L-ascorbic acid serum (stabilized formulation) is recommended by Attia's guests. IV sodium ascorbate is used for therapeutic applications.

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.

Selenomethionine (organic, well-absorbed supplement form). Brazil nuts (1-3 per day provides ~68-274mcg). Fish, eggs, and organ meats as whole-food sources.

NMN powder or capsules; sublingual for better absorption

Methylfolate (5-MTHF or L-methylfolate) is unanimously preferred over synthetic folic acid by all experts who discuss it. Synthetic folic acid requires enzymatic conversion that is impaired in MTHFR carriers. Look for 'methylfolate,' '5-MTHF,' or 'L-5-methyltetrahydrofolate' on labels.

No expert specifies a particular form (immediate-release vs extended-release) in the analyzed videos. Sublingual forms may be absorbed faster. Johnson also uses topical melatonin in a hair growth formulation.

Extra virgin olive oil (EVOO) — must be unfiltered, cold-pressed, and high in polyphenols. Look for polyphenol content, oleic acid percentage, harvest dates, and certificates of analysis (Johnson, Hyman). Purchase in dark glass bottles to protect against oxidation (Hyman). Avoid products in metal cans when possible due to BPA concerns (Hyman).

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

Sirolimus (rapamycin) is a prescription pharmaceutical, not an over-the-counter supplement. It requires a physician's prescription and monitoring. FDA-approved for organ transplant rejection prevention.

Fresh broccoli sprouts are the preferred source — Patrick grows and consumes them daily in her micronutrient smoothie. For supplements, choose products containing glucoraphanin with myrosinase (the enzyme required for conversion). Patrick and Fahey emphasize that supplement quality varies enormously. Whole food sources are preferred over supplements when possible.

Metformin is a prescription drug (brand name Glucophage), not a supplement. Extended-release (ER) formulations are generally preferred to reduce GI side effects. It is a biguanide-class medication.

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)